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An Aloha Virtue List for December

An Aloha Virtue List for December

Virtue is not a word we hear all that much; it’s not a thought that crops up in the regularity and routine of our days. Well, I propose that we consider Virtue as an aloha-filled theme for the coming month. A List to make and check off twice. Today is December 1st, and the day presents itself as a perfect time to live within virtuous thoughts and effort. The holiday season frames Virtue wonderfully, and after the year I can imagine you’ve had, you deserve this. We all do.

What is Virtue?

From Wikipedia, the free encyclopedia:

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“Virtue is the habitual, well-established, readiness or disposition of man’s powers directing them to some goodness of act. Virtue is the moral excellence of a man or a woman … as applied to humans, a virtue is a good character trait.”

How can you not like that, and want more of it?

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Morality can be a tough thing to get our arms around at times, for we are living in an age where we tend to be politically correct and play it safe. We can get reticent when talking about virtue and morality unless we are in the safe arms of our family and closest friends, or teaching our own children. So my effort today is to package virtue for us a bit in some ready-for-December goodness we can all share more openly.

You can visit Wikipedia if you’d like more background on the four classic Western or Islamic “cardinal” virtues and so on. I present to you my Aloha Virtue List, admittedly taken with full liberty simply because I feel it’s a great way to welcome December’s promise with open arms. This is the “moral excellence” I shall focus on building within my own character this month:

Hope. Hope is such a beautiful thing. It is an attitude about the best of possibility becoming real. Hope looks at all the good that is true about the present and assumes it will ho‘omau, persist and be perpetuated into our future — and then some.
Freedom. Something we take for granted much too much. Think of all the ways you are unshackled and free to make your choices, and it becomes clear that most of us know no other way to live. Within virtue, we set our minds and hearts free.
Humor. Speaking of hearts, this comes from Proverbs 17:22 “A cheerful heart is good medicine.” Laughter fills the holidays, and no one can tell me our ability to laugh at ourselves is not character-building and virtuous.
Prayer. There is so much comfort in the thought that Someone bigger than ourselves may be listening, and may care. There is comfort knowing we always have Someone to talk to about anything and everything. I do not shy from admitting I can use those comforts.
Vitality. There is a fire that burns within us during the holidays. Give in and let it burn up any stress, replacing it with enthusiastic and eager energy. Zip. Zeal. Zest. All vitally and dynamically virtuous.
Wonder. To have an inner capacity that can always make room for awe and wonder is such a blessing. To return to child-like innocence and acceptance, to be rendered speechless, and have it feel good and right, never helpless. To not have all the answers but feel it is perfectly fine not to, to just have wonder.
Trust. We can wonder because we can trust. People tend to be kind of needy, and that’s okay. When we need others we learn to trust and be trustworthy in our relationship building. We learn to love more. We learn to have faith in each other. We cultivate magnetic attractions to good intention.
Faith. I have some trouble with the concept of fate, but I do believe in having faith as something that empowers us to create our own destiny. There is faith in the divine and the spiritual, faith in others and in self, faith that good will always defeat evil — I choose to believe in every variety and aspect of it.
Grace. This is one of my favorite words, and oddly, because I can’t define it well. However I don’t feel the need to, because grace is goodness which just is. I can only wish I feel it more, experience it more, and give it more. I once heard grace called “unmerited favor” and I love that. I want to be gracious, always.
Gratitude. There may be no mightier force in our lives than learning to live in thankfulness for all we are and all we have been given. An attitude of gratitude is an attitude of aloha; The breath of life within you is meant to be shared in appreciation, thankfulness, and gratitude.
Joy. Happiness with more than contentment. Happiness with bliss and euphoria. Silliness without self-consciousness. The holidays are so perfect for splashes of joy in color, in song, in tinsel and texture, even in the scents that fill the air. But most of all, in people’s faces.
Peace. If we sow the seeds of virtue, we cultivate fertile ground for peace. If we seek to understand and not condemn, to take the high road versus getting even, we uncover how alike we are much more than we are different. We all want peace.

Nouns begging our action to make them verbs. I suppose it’s possible to have some debate about the semantics of these. Some may think of them as values, others as principles, others as spiritual concepts. Blame this list on me. I welcome their association with Virtue, for I’ll take the self-imposed quest for more “moral excellence” willingly; I want to make my way toward that “goodness of act.” Doing so is part of managing life with aloha.

December, bring it on. I’ve got my Aloha Virtue List locked and loaded, and I’m ready for you.

Rosa Say, author of Managing with Aloha, Bringing Hawaii’s Universal Values to the Art of Business and the Talking Story blog. Rosa is founder and head coach of Say Leadership Coaching, a company dedicated to bringing nobility to the working arts of management and leadership.

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Previous Thursday Column: Reap Joy from this thanks-giving holiday.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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