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Ikigai: The Japanese Philosophy for Purposeful Living

People often say that finding purpose is the foundation of a healthy and more fulfilling life. Yet for millions of people, purpose feels elusive, like some far-off destination, an epiphany waiting for divine intervention.Narratives around living the life of your dreams can package purpose in a very set way, telling stories of a select few who were lucky enough to find their purpose, and never looked back.All of these assumptions about purpose make it both intimidating and seemingly unattainable. Factor in cultural ideas of what purpose looks like — from starting a billion-dollar venture in Silicon Valley to living a life in service of the greater good — and you’ll likely be left feeling frustrated, or confused, about how to add purpose to your life.Fortunately, these assumptions are misleading. Purpose is much easier to attain than it seems on the surface. And, thankfully, the Japanese concept of ikigai makes discovering your purpose practical. There’s no need to wait for a eureka moment, or yearn for the day purpose will arrive on your doorstep. With ikigai as your own personal Japanese secret, you can start taking deliberate steps to add purpose to your days and inhabit a more happy life. This article will show you how you can start your own personal ikigai journey. Let’s get started!What is the Japanese concept of Ikigai?The best translation for ikigai (pronounced “ee key guy”) is “a reason for being.” The term is formed from the Japanese words iki (life) and gai (worth or benefit).Ikigai is central to Japanese culture, with its origin stretching all the way back to the Heian period, a period of classical Japanese history lasting between the years 794 and 1185.American researcher Dan Buettner, who presented the popular Ted Talk How to Live to 100, identified ikigai as one of the main factors for greater longevity in Japan. Buettner popularized the concept in the West in the early 2000s.Long before then, Japanese psychiatrist Mieko Kamiya, the Mother of Ikigai, wrote one of the most popular modern-day books on the philosophy, Ikigai-ni-Tsuite (What Makes Our Life Worth Living), in 1966. This was around the time early positive psychology was born. Psychologists such as Abraham Maslow, Carl Rogers, and Viktor Frankl shifted the paradigm of psychology away from pathology, and towards what makes for a fulfilling, meaningful life.(Getty)Moving towards a more meaningful lifeKamiya herself compared ikigai to Frankl’s approach to meaning. Both were well-versed in how suffering could lead to personal growth. Frankl from his time spent in concentration camps during the Holocaust, and Kamiya worked with leprosy patients. Kamiya described ikigai as:“Ikigai means ‘power necessary for one to live in this world, happiness to be alive, benefit, effectiveness.’ When we try to translate it into English, German, French etc, it seems that there is no other way to define it other than ‘worth living’ or ‘value or meaning to live’. Thus, compared to philosophical theoretical concepts, the word ikigai shows us how ambiguous the Japanese language is, but because of this it has an effect of reverberation and amplitude.”She acknowledged that “the fact that this word exists should indicate that the goal to live, its meaning and value within the daily life of the Japanese soul has been problematized.” In other words, the word exists because modern-living, to some degree, has disconnected people from their innate sense of purpose, or their soul’s calling.Kamiya further defines ikigai into two categories — the source of ikigai, and the state of mind someone feels when connected to the source (ikigai-kan). For Kamiya, ikigai-kan is linked to Frankl’s concept of meaning. In life, a person’s mission is to connect to their mission. Failure to do so can result in depression or anxiety.In order to become clear on this mission, Kamiya suggested two questions:What is my existence for?What is the purpose of my existence?Gaining ClarityOnce clarity is gained, ikigai becomes the North Star that you are guided to. The journey itself is what’s important, not the final destination. Those who are moving towards that North Star experience a sense of fulfillment, ikigai-kan.Kamiya was careful to note those pursuing their purpose weren’t always distinguished people — someone can be in service to ikigai when raising children, teaching at schools, or working in medicine. What’s most important is that a person is able to connect to their purpose, and honor it, in whichever way is unique to them.For Kamiya, the process of clarifying and honoring their soul’s calling is the discovery of a new theme of existence. For many people, this process could unfold during a spiritual awakening, where their motivations radically transform. For others, it could be a slight, but noticeable change of direction.Ikigai and Maslow’s hierarchy of needsIn addition to parallels between Frankl’s work on the value of meaning, Kamiya also discovered that to experience ikigai-kan, someone must first have several personal needs met. The result is a similar model of thinking to Maslow’s hierarchy of needs, which outlines the journey of growth and self-actualization.The needs Kamiya identified are:The need for life satisfactionThe need for change and growthThe need for a bright futureThe need for resonanceThe need for freedomThe need for self-actualizationThe need for meaning and valueThese closely resemble Maslow’s pyramid of physiological needs, safety needs, love and belonging, esteem, self-actualization, and self-transcendence (the often forgotten additional layer). It’s worth keeping in mind, though, that Maslow noted for some, lower levels can be transcended by higher values, such as creativity being more important than safety needs or esteem.The same can be said of ikigai — if your mission or purpose is something greater than you, it’s likely that it can overshadow other personal needs and contribute to well being.Why is Ikigai important for a fulfilling life?As Buettner discovered, meaning is one of the most influential factors in living a long and healthy life, both for younger generations and those that are older. Buettner has researched so-called Blue Zones, the locations where people lived for longer and enjoyed greater wellbeing.Five locations Buettner discovered were Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. He noticed that these five locations placed a lot of emphasis on meaning and purpose.This has been backed up by multiple studies. A 2014 UCL-led study of 9,000 people with an average age of 65 found that those with a greater sense of meaning and purpose were 30 percent less likely to die in the following eight-year period. More recently in 2019, a study of 7,000 people over the age of 50 found “life purpose was significantly associated with all-cause mortality.” So much so, the lowest scorers of the study were twice as likely to have died than those with the highest scores five years later.The power of ikigaiNoriyuki Nakashi, from Osaka University, explains the power of ikigai as:“Ikigai is personal: it reflects the inner self of an individual and expresses that faithfully.Ikigai, which is the highest level of desire, may be considered to be essentially the process of cultivating one’s inner potential and that which makes one's life significant, a universal human experience we all wish to achieve.”Purpose gives you a deeper reason for living, it makes your life significant. As noted by thinkers such as Kamiya and Frankl, there is an interesting component to this — it appears, deep down, each of us has a purpose that we intuitively know and understand. Our mission is to listen to that calling and do all we can to honor it, in order to cultivate our inner potential.Longevity is a byproduct of doing something right. Purpose gives you the energy and inspiration to pursue your goals, overcome struggle, and keep going when times are tough. It provides strong foundations of fulfillment and can give your life a new direction, not towards fleeting happiness, but towards things of high value. In the words of Oscar Wilde: “To live is the rarest thing in the world. Most people exist, that is all.”Understanding the Ikigai chart and your own ikigai journeyAre you ready for your mind to be blown by ikigai, the Japanese secret that so many swear by? For your understanding of ikigai to take a drastic u-turn into a new theme of existence? The ikigai venn diagram, shared by millions and rising to meme-like popularity on social media, isn’t linked to ikigai. Instead, it was an idea from Marc Winn, an entrepreneur and blogger who merged the idea of ikigai with a venn diagram of purpose.Winn was introduced to the concept of ikigai and the ikigai diagram from Buettner’s Ted Talk. “I don’t know whether to laugh or cry,” he wrote in 2017, “less than an hour of my time has made more of a difference in the world than all my time put together.”Winn acknowledges his own surprise that his idea, and the diagram, spiraled out of control. The diagram is shown below:While the venn diagram is incredibly useful, there’s one major downside — the true meaning of ikigai isn’t about making money. The diagram might be valuable in understanding how you can launch a career of meaning, but in many ways, it’s the result of ikigai running through the money-oriented worldview of the West.In fact, a 2010 study of 2,000 people in Japan found that only a third saw work as their ikigai. In addition, the Japanese translation of life means both your lifespan, and everyday life. This leads to another possible misinterpretation — ikigai can be discovered in the simple, day-to-day joys of living, not a grandiose plan or life mission worthy of Hollywood fame. It’s a spectrum of joy, from the seemingly mundane to the miraculous, and everything between.The five pillars of ikigaiSo if the ikigai isn’t discovered through a venn diagram, how do you apply the concept to your life? In The Little Book of Ikigai, Japanese neuroscientist and author Ken Mogi offers a five-pillar framework. By following this framework, you’re able to cultivate the type of lifestyle that allows for the emergence of ikigai:Pillar One: Start SmallDiscovering a new theme of existence begins with small steps. That could be as simple as making the inner commitment to start creating a life of enhanced purpose.What changes could you make, today, to start that process? Is there a passion, or calling, that you sense on the periphery of your awareness? What could you do in order to start honoring that? Remember, purpose doesn’t have to be elaborate or grand.Applying Kamiya’s work, you could journal and answer the two questions: what is my existence for? What is the purpose of my existence? Don’t think about it too much, just see what surfaces.Additionally, consider what things in life are the source of ikigai, or when are the moments when you feel ikigai-kan. For me, writing is the source of both. Although now established as a writer, in the beginning, it started with a commitment to write a little every day.Pillar Two: Releasing YourselfThis pillar demonstrates how deep the philosophy of ikigai is, and its entanglement with other Eastern philosophies that have stood the test of time, such as Buddhism. (Getty)Releasing yourself means to let go of all the things in life you hold onto, that cause some form of suffering.It’s similar to the Buddhist practices of non-attachment. Are you attached to your self-image, what other people think of you, or always thinking about a time you’ll finally be happy?Releasing yourself requires accepting where you’re at, who you are, and the moment in front of you. It leads to a state of peaceful surrender, going with the flow, rather than grappling with life.Ikigai is, after all, a practice of aligning with nature. “The greatest secret of the ikigai, ultimately, has to be the acceptance of oneself, no matter what kind of unique features one might happen to be born with,” Mogi writes.Pillar Three: Harmony and SustainabilityThis step is connected to your environment. Ikigai incorporates the people in our lives, our immediate community, the quality and sustainability of all living things we interact with.As Mogi says, “A man is like a forest; individual and yet connected and dependent on others for growth.” Harmony and sustainability are both inner and outer experiences, reflected in your emotions, your thoughts, the way you interact with the world, the way you go about your work.(Getty)Consider any area of life where there is disharmony. Perhaps you have a few relationships that cause friction, or you are pushing yourself to extremes, unable to sustain that approach to hustle culture for the long term. In what ways can you invite a more peaceful approach? How can you be the source of harmony, for yourself, and for the wider world around you?That doesn’t have to mean being half-hearted in what you do, quite the opposite, as ikigai encourages commitment and passion in equal measure. But make sure not to fall into traps of seriousness, and keep an explorative, playful attitude to yourself, your relationships, your community, and your work.Pillar Four: The Joy of Little ThingsIkigai is a comprehensive philosophy, as well as being an antidote to a lot of modern approaches to finding happiness through constant striving, or the craving for success or recognition.Deeply embedded in the Japanese concept is finding joy in little things. Your morning coffee. A smile from a stranger. An unexpected spell of sunshine. A message from a friend you’ve not spoken to in a while. A delicious sip of energizing green tea. All of these are opportunities to enjoy small sparks of joy, sparks that pave the way for a life in honor of ikigai.(Getty)As Kamiya notes, those dedicated to ikigai spend all their days in fulfillment. Yes, there might be a challenging process of realizing your calling, and adjusting your life to make sure you have supreme focus on fulfilling your potential. But ikigai isn’t about the end destination, it’s about smelling the flowers on the way.The easiest way to do this is to look for gratitude in your life. What things bring you a sense of comfort? What in your life would you have never predicted or thought you’d be able to achieve? What have you overcome? Who adds laughter or who supports you? All of these reflections of gratitude support the feeling of ikigai-kan.Pillar Five: Being in the Here and NowTo reaffirm the intention of ikigai, and its link to mindfulness, the final pillar reminds us to be present. To pause. To become fully aware of what’s directly in front of us. To take things one step at a time, and notice when our minds get caught in the past, or jump ahead to the future. The more present you become, the richer life is, the more nourishing each moment, and the less fearful you become about uncertain futures.The irony of trying to find happiness is that it keeps us always looking ahead, waiting for a moment to come. But as many Eastern philosophies have taught, that is an illusion. Only the present ever exists. And the more you’re able to truly arrive in the present moment, the more likely you will be to experience deeper fulfillment.Ikigai is a philosophy that reminds us that, with a brief pause, a moment of gratitude for the small things, acceptance for who we are and where we’re at. Then you might end up finding purpose where you never expected it — right in front of you.Right here, right now. If you have any unanswered questions click here, and good luck on your journey!

Crown Chakra: Everything You Need to Know About The Seventh Chakra
Spiritual Health

Crown Chakra: Everything You Need to Know About The Seventh Chakra

“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.”Philosopher Pierre Teilhard de ChardinBalancing the human and the spiritual is a significant challenge on the path of self-development and growth. Too much focus on humanness suffocates true potential. Too much focus on the spiritual can disconnect people from day-to-day realities.Fortunately, the chakra system offers a comprehensive map of the human experience. When working with the chakras — the psychic energy centers that belong to the subtle body — there’s an opportunity to harmonize and balance both the human and the spiritual. The seven chakras are typically split between lower “Earthly” qualities and higher “divine” qualities.The higher chakras link to self-transcendence and spiritual awakening. At the very top of the chakra system resides the crown chakra. Crown Chakra energy is said to be the seat of the True Self (or Higher Self/Atman), beyond all limitations of the mind and body. This article will provide an overview of this sacred energy center, allowing you to better understand how to integrate your highest spiritual potential into the human experience.What is the crown chakra?The crown chakra, or Sahasrara chakra in Sanskrit, is located at the top of the head or slightly above the top of the head. In many traditions it’s viewed as the bridge between the body and the spirit, and the place in which the soul leaves the body after death. Its name refers to “thousand petals,” as the chakra is symbolized as a lotus flower with 1,000 petals of different colors, although the chakra itself is represented as violet or white.(© Philippe LEJEANVRE / Getty)A balanced crown chakra is associated with thought, awareness, higher intelligence, and wisdom. It’s the chakra that acts as a portal to interconnection and unity of all things, beyond illusions of ego-separation. The purpose of yoga is to realize the absolute nature of existence, once energy rises from the base of the spine (the root chakra, or Muladhara chakra) through the solar plexus chakra, the heart chakra, the third eye chakra, all the way up to the crown chakra. In Tantric traditions, where the theory of the seven chakras originated, the direct experience of the divine occurs when Shiva (pure consciousness) and Shakti (the creative force of consciousness) unite at the crown chakra. Although the chakras are symbols of energy, this illustrates how yoga unites the physical and the spiritual dimensions.The crown chakra is the giver and receiver of spiritual consciousness and regulates the energy of consciousness through the rest of the body. Its value doesn’t only reside in transcendental states or detached, existential bliss. A crown chakra imbalance or an underactive crown chakra is to be avoided at all costs. Balancing the crown chakra is vital for the rest of the “lower” chakras to be healthy and functioning at maximum capacity. Crown chakra: Meaning and signs of a blocked crown chakraAnodea Judith is a leading expert in integrating the chakra system into Western psychology, having written books such as Western Body, Eastern Mind. She notes that imbalances go both ways — deficient or excessive. Signs of an excessive imbalance of the crown chakra as disconnection from the Earthly reality, spiritual addiction, and over-intellectualizing. Additionally, deficiency leads to disconnection from one’s spiritual nature, cynicism, and close-mindedness.There are other signs of a block crown chakra. Understanding the purpose of the seventh chakra as a portal of spiritual connection and transcendence shines a light on what symptoms can arise when it’s out of balance. They include:Feelings of isolation or separationExcessive egotismExistential despair or depressionMeaninglessnessMental fog or lack of clarityA rigid and fixed sense of selfMaterialismApathy or a lack of caringA lack of compassion or connection with others(Alex Karamanov / 500px / Getty)Again, these symptoms aren’t hard and fast rules of what it means when you have a blocked crown chakra. Instead, they’re pointers. If you’ve experienced similar symptoms as above, it’s worth exploring how you can work to unblock your crown chakra, which we’ll explain in detail below.The benefits of aligning the crown chakraDepending on your background, your upbringing, and your culture, you may have certain views of human potential and the nature of reality. Terms such as universal consciousness or “the absolute” might seem far-fetched or fantastical. It’s worth remembering that the original yogic texts didn’t share these insights for entertainment or knowledge, but as instructions on accessing these states.(Stefan Cristian Cioata / Getty)The seven chakras are a similar guide. They aren’t an attempt to describe scientifically verifiable facts, but maps for the subjective journey of self-discovery. Allow the benefits to be an inspiration for your journey, and always use your own discernment to test whether they contain any truth.With that said, here’s a description from Vivekachudamani, an ancient text and self-teaching manual said to be written by Indian philosopher Adi Shankara in the 8th century. This excerpt refers to a student’s joy when experiencing self-realization:"The ego has disappeared. I have realized my identity with Brahman [the word for the absolute reality] and so all my desires have melted away. I have risen above my ignorance and my knowledge of this seeming universe. What is this joy that I feel? Who shall measure it? I know nothing but joy, limitless, unbounded!"The ocean of Brahman is full of nectar--the joy of the Atman [the individual Self]. The treasure I have found there cannot be described in words. The mind cannot conceive of it. My mind fell like a hailstone into that vast expanse of Brahman's ocean. Touching one drop of it, I melted away and became one with Brahman. And now, though I return to human consciousness, I abide in the joy of the Atman.”Although such descriptions appear beyond the realm of comprehension, such levels of insight are a realized goal of many yogis. In more accessible terms, Anodea Judith describes the distinction of the crown chakra as: “rather than looking at what consciousness is pointing at, we contemplate the miraculous nature of awareness itself.”Away from spiritual frameworks, this alone is a transformative experience. It’s the reason the seventh chakra represents and is closely linked to moving beyond limitations — from the miraculous nature of awareness itself, you’re better able to view the nature of thoughts and beliefs, allowing more space to overcome them.How to balance an under or overactive crown chakraThe best way to balance the crown chakra is to integrate spiritual practice into your daily life. Because chakras are psychic energy centers, they’re alive and vibrant and require constant care and maintenance. Balancing any chakra isn’t a one-off, but an ongoing practice of maintaining wholeness and harmony throughout the entire chakra system. Remember Judith’s signs of an excessive imbalance of the crown chakra: disconnection from the Earthly reality, spiritual addiction, and over intellectualizing. The ego can hijack the process, intellectualizing spiritual experiences to create a new self-identity as being highly evolved, as a sense of superiority. Grounded balancing of the crown chakra integrates these qualities, without rejecting the Earthly.In Buddhism, one type of craving is vibhava-taṇhā, or craving for non-existence. For many spiritual seekers, it can be tempting to lean into spiritual practice as a way to escape earthly reality. It’s something I’ve experienced myself and witnessed in clients and peers. I recommend using the root chakra and connection to the earthly as a counterweight to working with the crown chakra.In practical terms, steps to balance your crown chakra include:Meditation for the seventh chakraCertain forms of transcendental meditations are far the best route to connecting to the crown chakra. Meditation allows for stilling of the mind and strengthening the connection to awareness itself.Create distance between your physical body and thoughtsThe crown chakra is the center of thought. Thoughts can be skillful, but many aren’t, serving to reinforce self-criticism or the sense of an isolated, separated self. Learn not to take thoughts as gospel, instead, observing them with a non-judgmental attitude.Challenge your worldviewMainstream Western science is playing catch up in comparison to ancient Eastern philosophies (although increasingly modern science, especially disciplines such as quantum physics, is affirming the approach of gurus and yogis from the past). It’s to realize the crown chakra’s potential if your worldview doesn’t support consciousness beyond the brain. Explore your worldview, and if necessary, take a leap of faith.Practice crown chakra yoga posesBody, mind, and spirit are interconnected. (kasto80 / Getty)Working with the body directly can have significant results, in particular, to remove blocked energy and align the body with the chakras. In many ways, yoga is meditation with movement.Unleash the power of imaginationAs touched upon previously, the chakras aren’t supposed to be factual descriptions, but instructions. In ancient times, many yogis used the chakras as symbolic pointers for mental visualizations. Try playing with visualizations to unblock your crown chakra — try picturing a spinning ball of violet light in the area at the top of the head, and imagine it clearing any blockages.Contemplate the cosmosWhen I have conversations with people about the nature of the universe, I get a natural high. Admittedly, I’m a bit weird. But contemplation is a core practice of spiritual traditions for a reason. Reflecting on the nature of reality puts you into a mindset beyond day-to-day problems or concerns into the bigger picture. Take time to look at the stars and reflect on existential themes, such as where we came from, or what this all means. This is even better if you can find like-minded thinkers to explore life’s great questions.In conclusionWe are spiritual beings having a human experience, yet we’ve lost touch with our true nature. The chakra system offers a guide back to ourselves. And within that system, the crown chakra is the seat of the spiritual and the sacred. Balancing its power whilst remaining grounded in the earthly is one way to find a deeper connection with the world and wider reality, as well as moving beyond limitations and ego-based thinking.(DianaHirsch / Getty)The above information is just a signpost; the work begins by committing to your own journey of understanding the full potential of human consciousness. Make sure to let go of lofty expectations — experiencing the absolute or unity of existence is rare, and for many takes a lifetime to achieve. But rest in the knowledge that your potential is far beyond what your mind might have you believe.

What is the Meaning of Life? An Exploratory Guide
Meditation

What is the Meaning of Life? An Exploratory Guide

Most of us wonder at the meaning of it all now and again, but fewer of us dare speak the question aloud for fear of sounding ridiculous: “What is the meaning of life?” Without an answer to what seems the most pertinent question imaginable, how do human beings know what’s important, or where our focus should lie as we navigate this rocky road of existence? In some ways lift seems so short, yet in other ways also interminable. How should we live meaningful lives? What defines a meaningful existence?One might find humorous or even crass answers to the question at hand. These answers may rely on lighthearted whimsy or be profound philosophical responses, which themselves lead to further questions about human nature and the ultimate meaning in a person’s life. One thing's for sure: the drive to self-actualize is real.Really, one might find answers anywhere, but an answer that works for one person may not work for another. In Monty Python's classic film The Meaning of Life (1983), there are several allusions to life’s meaning, and at the end, a character is handed an envelope containing "the meaning of life,” which she opens and reads out loud to the audience:“Well, it's nothing very special. Uh, try to be nice to people, avoid eating fat, read a good book every now and then, get some walking in, and try to live together in peace and harmony with people of all creeds and nations.” Sounds right to me, but how does it sound to you?Living a Meaningful Life: A brief breakdownThere are so many ways of identifying substantial meaning in one’s own life that it becomes very challenging to narrow down. Not to mention, the idea of “meaning” itself can have very different meanings to very different people. To some, it may signify purpose, while to others the question might be more focused on the nature of reality and objective meaning. Ultimately, though, meaning is something generally not agreed upon across the board. For those who do believe an overarching meaning of life can be discerned, however, views typically fall under one of several types. Meaningful Lives: A Spiritual Approach(Wilaipon Pasawat / EyeEm / Getty)Religion acts as a common source of personal meaning in life. This is likely because a person’s religious belief entails involvement in a community of like-minded believers in addition to a set of beliefs. At its core, the basis of most religion is that we, humankind living in this purely physical world, are the creation of an entity known as God, a power that had an intelligent purpose in creating us. While God is unprovable and altogether undebatable, many find the point moot when it comes to discussions of life’s meaning. Why? Because even if God exists and had a specific purpose in creating us, no one knows for certain what God's purpose is, or how it might converse with our own ideas of meaning. That said, many believe simply that ‘doing good’ in life is God’s plan for us, and that those who do are leading lives of meaning that will ultimately be rewarded. Which brings us to the ‘afterlife.’ While some who hold religious beliefs might contend that all this talk about the meaning of life is sort of missing the point, as life is actually just a prelude to a form of eternal afterlife, others might respond differently. Their contention may be that the concept of an afterlife simply serves to displace the problem, creating a new, if not identical question: what is the meaning of the afterlife? Reliance on an afterlife can discourage some from determining meaning or purpose for what may very well be the only life they have. Meaningful Lives: A Science-Based Approach(ferrantraite / Getty)The contributions of modern science to the discussion of life's meaning focus mostly on describing empirical facts about the material world, the observable, physical universe, and exploring the parameters of how physical existence as we know it came to be. While it’s a common belief that science-based worldviews imply life as we know it is a meaningless accident in a universe ultimately indifferent to human existence, recent advances in the study of evolution reveal a bigger picture, which, may, by itself, give meaning to life. Within this bigger picture, humanity is part of a vast evolutionary process within which we have a meaningful role to play. However, because some of us struggle to find meaning within this impersonal understanding of reality, our quest for meaning persists.The science world is broad, however, and includes many disciplines and therefore many lenses through which one might understand meaning. Take psychology: although most psychology researchers consider meaning in life a subjective feeling or judgment, clinical psychologist and professor Paul T. P. Wong proposes that there are also objective, concrete criteria for what constitutes a meaningful life. To this end, he created a 4-component solution (PURE) intended as a tool to help parse out the meaning of life:1.Purpose: We must choose a worthy purpose or a significant goal in our own lives.2. Understanding: We must develop a real understanding of who we are, what life demands of us, and how we can play a significant role in our time here.3. Responsibility: We alone are responsible for deciding what type of life we want to lead, and what constitutes an impactful and/or worthwhile goal to work toward.4. Enjoyment: We can enjoy a profound sense of meaning and personal fulfillment once we have actively harnessed the above components in service of a worthy life goal.Although the above breakdown may work for some, others still may find it too restrictive, too ambiguous, or difficult to apply to all of humanity given the gamut of human experience. Human Beings and Mystery as Meaning(Jonathan Knowles / Getty)The sixth-century Chinese sage Lao Tzu is said to have dictated the Tao Te Ching before escaping civilization for a life of reclusiveness in the mountains. He believed that the universe actually supplies what value humanity possesses. Tzu would argue that goals are insignificant, and that accomplishments do not imbue our lives with meaning. He suggests that simply being a product of the world means living a meaningful life; no effort is required. Tzu proposes a deeper understanding of existence itself, which is mysterious by nature. Much like oceans or trees, humans are part of “the way,” which is made up of all things, and makes up all things, and cannot ever truly be known or spoken about. This is a perspective founded on the belief that life is not comprehensible, but that this doesn't make it any less meaningful: whatever station one occupies in life, it matters, because we exist within and among the living, a small yet important piece in an enduring and incomprehensible chain of existence. While Tzu acknowledges that life can be brutal at times, he proposes that meaning comes from our will to persevere. As the Tao says, “One who persists is a person of purpose.”We Create Our Own Meaning in Life(Westend61 / Getty)Famed American Lit Professor Joseph Campbell put it this way: “Life has no meaning. Each of us has meaning and we bring it to life. It is a waste to be asking the question when you are the answer.” Ultimately, one thing seems clear: the meaning of life as a human being is that which you choose to give it. But the question still remains: how do we choose?Regardless of the answer that anchors you to this earthly plain and allows you to go about the business of being human in the day-to-day, only one thing’s for certain: when attempting to unravel a notion as lofty the meaning of life, there are bound to be as many right answers as there are truth seekers out there.For those who feel at a loss, professor and philosopher Iddo Landau Landau suggests a ‘reframing.' He writes, “A meaningful life is one in which there is a sufficient number of aspects of sufficient value, and a meaningless life is one in which there is not a sufficient number of aspects of sufficient value.” Basically, he’s saying meaning can be boiled down to an equation of sorts, and that when we add or subtract aspects of value, we experience more or less meaning. By this logic, if you feel a lack of meaning in your work, you might still find meaning in relationships, travel, or creative endeavors—to name just a few. It may also be the case, of course, that the life you live is already meaningful, but that you’re not valuing that which is worth valuing because you’re fixated on predetermined ideas of meaning (i.e. having children, or getting promoted).Ultimately, it is the temporary nature of human life that gives it shape and purpose. Within a limited timeframe, one might say the meaning of life is to live life meaningfully. Sick of the riddles yet? Maybe it’s time for some loose instruction.How to Find the Meaning of Your Life(Mike Powell / Getty)Rather than asking yourself why you’re here on earth and what exactly it is you’re supposed to be doing, consider drawing inspiration from the following action tips to make your experiences the answer to your queries and put some meaning back in your life.1. Practice HappinessWe’ve all heard the theory that happiness is a choice, even if it sounds trite. Ultimately, however, it is a choice, and the good news is that happiness, believe it or not, can be practiced by anyone regardless of their circumstances. The reality is we are all capable of unlearning certain basic tenets, becoming less reactive to the events of life, and having more control over how we choose to feel, regardless of what comes our way. No one’s saying you should be happy all the time, or force anything that you don’t feel, but cultivating a sense of calm and stability can go a long way toward a feeling of happiness with one’s life.2. See Your Natural Gifts as OpportunitiesWhile not everyone has an undeniable talent that surfaces at a young age and serves to illuminate a clear path forward, discovering where your gifts or talents may lie, even later in life, can give meaning and purpose to your existence. If you feel in the dark about your talents, it may take a little digging. Ask yourself: What comes naturally to you? What are you doing or experiencing when you feel at your best? How do you like to help or engage with others? If you keep asking, answers will come.3. Cultivate Meaningful Relationships With OthersAs we slowly make our way out of the restricting hold of a global pandemic, this one has special meaning. Whether in person or not, carve out time to spend with people that make your life fuller and who lift you up rather than drag you down. (Getty)This might be partners, friends, colleagues, or family. Sometimes it's necessary to ‘cut out’ people who consistently drain your energy or are always bringing negative vibes. The reality is, we are affected by those whose company we keep, whether we see it or not. Your outlook, and your general experience of life can either be enhanced by the people in your life, or obscured. Start tuning in to how you feel around others and make adjustments as needed.4. Set Goals and Stick to ThemAs a general rule, having a plan brings meaning to life. While being overly focused on goals or setting goals you can't attain doesn’t do anyone any good, it does help to have goals, along with a plan for achieving them—even if it’s a long term plan. Regardless of what it is, make sure it’s something that excites you, or that you actually want to do, rather than something you feel you should accomplish: when setting goals, it’s always important to check your narrative! Start by writing down your goals, and then, most importantly, goal setting.5. Do What You Can to Help OthersHelping others comes in many forms. If you've ever done the kind of work that serves the underserved, or simply stopped in the street to help someone who looked a little down on their luck, you probably know that helping others feels good and right, and can even instill a sense of self-worth or purpose. If we make space in our lives to think about others and cultivate generosity of spirit—either by giving of our time, money, or energy—this is a worthy meaning of a human life.6. Abandon Your Routine Now and ThenThe universe is brimming with possibilities, even if it doesn’t feel like it sometimes in the day-to-day. While there is certainly value in rhythm and routine, there is also huge value in shaking things up now and then. Every so often, depending on your circumstances, it might behoove you to do something different which will help you gain a refreshed perspective, like taking a spontaneous day-long road trip, going to the movies alone, staying at a hotel in your own hometown, or planning a day of zero obligations. (Anupong Sakoolchai / Getty)Although it may seem that ‘you don’t have the time’ for that sort of thing, occasionally abandoning your routine gives you a break from the expected and helps to highlight those experiences in life which matter most.7. Target Habits and AddictionsWe all have addictions--some more serious than others. Whether its TV, social media, cigarettes, alcohol, sugar, or anger, challenge yourself to going without it for a week—this might be quite painful and involve some real soul-searching, but where there’s a will, you'll succeed in making more space for deeper meaning in your life by letting go of that which no longer serves you. How will you fill your newly freed up time? What meaning will it hold?8. Do That Thing You've Always Wanted to Do but Haven'tAlmost everybody has a thing they really want to do that they haven’t done, even if they haven't told a soul about it. What’s that thing you always think about doing but which you’ve talked yourself out of or put off to some unforeseeable time in ‘the future’? What would you say if I told you that the future is now? Start by identifying what it is you're going to do, and then—go do it, simply. If this is really not possible within the current parameters of your life, begin working toward this big event, whether that means saving money, learning a skill, or doing whatever else needs doing to make it a reality. The first step is often the most difficult.9. Find a Purpose You Can Live WithOne of the most enriching and freeing and meaningful things you can do in this life is find your purpose. Your purpose is what makes you feel most alive, what drives you to be better, what gets you out of bed in the morning, what gives you energy to keep on living. This is what life is about, after all: finding out what you can contribute and following through.In Conclusion(Henglein and Steets / Getty)Anyone who feels their life is meaningless is asking the wrong questions and getting the wrong answers to boot. The feeling of meaninglessness is based on a failure to recognize what actually matters, instead becoming fixated on what might be missing. What is really most important to you? How will you harness its magic to fill your life with meaning? Everything you need is inside of you right now.

How to Meditate: Guided Meditation for Beginners
Meditation

How to Meditate: Guided Meditation for Beginners

Around 15 years ago, I bought myself a copy of Meditation for Dummies. I’d always been interested in starting some form of basic mindfulness meditation, but couldn’t build momentum. Was it as simple as closing your eyes, taking a few deep breaths, and daydreaming, existing in the present moment? To practice meditation, was I supposed to levitate, try out strange meditation postures and turn my back on the world, and set up shop in a cave in the Himalayas? Even having bought the book, to begin meditating didn’t feel accessible or achievable. So I let the book cover gather dust, and my inner peace lapse. Eventually, as mindfulness meditation practices became increasingly popular, I started to use guided meditations to learn how to meditate. Soon enough I took to the practice, and never looked back. Since then, meditation has become a huge part of my life and profession, and I’m fortunate enough to teach others how to develop this powerful skill.In this article, we’ll cover the basics of how to meditate. This is an in-depth guide that will cover the benefits, different meditation techniques, and, most importantly, certain myths about meditation that could cause your practice more harm than good. By the end of this guide, you’ll have a clearer idea of what meditation is all about, and be ready to start your practice, from the comfort of your own home. Or a cave in the Himalayas, if you wish.Benefits of a meditation practiceDid you know both Oprah and Paul McCartney are dedicated meditators? Well, when it comes to the benefits of meditation, the number 3,000 is significant. Firstly, because that’s roughly how many years ago Buddha taught the popular mindfulness meditation technique, who he himself adapted from even older traditions. Since then, millions have verified the effectiveness of meditation, from all types of cultures and backgrounds.Away from the spiritual roots of meditation, there are now over 3,000 scientific studies showing the benefits of meditation. In recent years, research has been boosted by the use of fMRI and EEG scans, which can directly capture the effects of meditation on brain activity. In summarising key findings, UCDavis list 10 standout benefits, which are:Reduced stressImproved memoryIncreased attentionEnhanced willpowerBetter sleepLess painLower blood pressureLess anxietyLess depressionGreater compassion(Yuri_Arcurs / Getty)What’s most significant about the research into the benefits of meditation is that, although the short-term sense of stillness makes the practice itself enjoyable, there are many long-term benefits that spread far beyond 20 minutes of sitting. The four areas meditation benefits the most are mental health, physical health, performance, and spirituality. Let’s look at these in more detail below.Mental health benefitsMany teachers describe meditation as a workout for the brain. Unsurprisingly, the mental health benefits of learning to settle the mind are far-reaching. Studies have found that mindfulness meditation, the most widely researched, can be as effective as drug treatments in treating depression and reducing anxiety. Not only that, but due to an increase in self-control, meditation can be helpful in overcoming addiction. Most remarkably, brain-scanning technology has discovered that the practice of meditation changes the physical structure of the brain. The concentration of grey matter related to emotional regulation, learning and memory, and processing information have been shown to increase following a period of meditation. And, in talking of long-term benefits, a study from UCLA found meditators’ brains don’t show as many effects of aging as non-meditators. The authors say these findings “add further support to the hypothesis that meditation is brain-protective and associated with a reduced age-related tissue decline.”Physical benefitsThe changes in the brain from meditation display the overlap between mind and matter. But the physical results don’t end there. A study from 2012 separated 200 high-risk individuals into two groups: one who focused on health and diet, the other who focused on transcendental meditation. Five years later, the researchers discovered that those who turned to meditation had a 48 percent reduction in their risk of heart attack, stroke, and death.There are multiple studies that demonstrate how meditation can reduce blood pressure, boost the immune system, and lower stress levels. In addition, one of the biggest studies into meditation, with over 3,500 participants, showed that meditators were better able to handle chronic and intermittent pain.Meditators have been found to fall asleep quicker, and experience better quality sleep, too. Considering sleep is one of the most vital aspects of overall health and wellbeing, sitting for a few minutes with your eyes closed before… lying down with your eyes closed, is more than worthwhile.Performance benefitsDue to the brain’s cognitive boost from meditation, performance is enhanced, too. The big benefits of meditation include increased attention span, memory access, and mental sharpness. Another significant benefit of meditation on performance is its ability to promote divergent thinking — this style of thinking is open, receptive to new ideas, and more likely to join dots and find creative solutions.Spiritual BenefitsWhilea growing body of research is showing scientific evidence for the benefits of meditation, spiritual traditions have understood the importance of stilling the mind for millennia. While I value meditation being taught away from a spiritual context, there is an abundance of wisdom that complements the practice and can support a deeper spiritual connection — to yourself, and to the world around you.Personally speaking, meditation completely transformed my worldview. I was an atheist before I started my practice. But having had a feeling of “coming home” when I started meditation, I was then motivated to explore the teachings that added context to the techniques I was learning.Myths about meditationWhen teaching meditation, it’s common that the biggest hurdle for most people isn’t the practice itself, but the myths, stereotypes, and misconceptions they have about meditation. Without gentle guidance, these myths prevent a lot of people from beginning or prevent them from building momentum once started. Below are common myths about meditation that can hinder your practice:Myth #1: You can be good or bad at meditation(Patrik Giardino / Getty)You’d be amazed how many people start a meditation practice and then give up because they believe they’re “no good” at it. Part of the reason for this is a culture that encourages a mindset of success that is linked to certain outcomes. That might be a certain level of productivity, or having a high level of a particular skill.Meditation goes against most modern conventions. Even the practice of being in total acceptance of whatever surfaces during meditation is difficult for most people, because they have a preconceived idea of what being “good” at meditation is all about. That could include beliefs around being able to sit perfectly still, or having no thoughts for extended periods of time.A solid foundation for a meditation practice is to understand there’s no such thing as being good or bad at meditation. That’s not to say there aren’t good or bad techniques, but that’s a different matter altogether.Myth #2: The purpose of meditation is to silence the mind Although meditation and mindfulness are now popular in the West, it’s likely you’ll have some stereotypes of Zen monks sitting in a state of bliss for hours on end. The strong and often unconscious link between meditation and “zen” states is one that can create expectations about what meditation is supposed to be like. The biggest expectation is that the purpose of meditation is to silence the mind.Understandably, it’s an attractive goal. Who wouldn’t want to reduce the background noise and turn off the self-critic? The purpose of meditation is to fully witness the mind and all of its noise. That’s it. The beauty is, the more you can relax into this state of acceptance, and witness thoughts, feelings, or emotions in their fullness, then the mind begins to settle all by itself.There’s a grain of truth in this myth. Meditation does quieten the mind. But this inner-stillness is a byproduct of steady, relaxed practice. One of the paradoxes of meditation, that most Zen monks will smile at, is that any attempt to quieten the mind will likely see the mind become even busier! And let’s not forget, there are other forms of meditation, included movement meditation, whose goal is to energize the body and mind through calm and purposeful breathing or movement. Not all meditation is the same!Myth #3: Meditation makes me anxious (or sad, or angry…)I hear this a lot. People turn to meditation because they’re attracted to the idea of switching off the mind, or finding inner stillness. They hear of the benefits and they’re ready to get started. Then, they begin meditation, and at some point they start to notice a strong surfacing of difficult emotions, from anxiety to sadness to anger. The meditation practice is then blamed for these emotions. The truth is, meditation is a powerful technique that often surfaces deeply suppressed emotions or memories. This can be disconcerting. And without quality instruction or guidance, it can be difficult to know where to turn. Sticking to the qualities of the technique will allow these emotions to be processed and to lose their hold. But this comes with an important caveat.Meditation isn’t always the answer for people who find themselves confronted with challenging emotions. In days gone by, monks or spiritual disciples would have had a guru or advanced teacher to lean on for support. Our culture doesn’t offer the same type of support, and it could be that the surfacing of such emotions is too much to handle alone.When this is the case, I’d recommend seeking a professional — either a therapist, if this is linked to trauma or intrusive, overwhelming emotions, or a meditation teacher. Myth #4: Meditation is about resultsA similar thread of the idea of being “good” or “bad” at meditation is focusing on results or outcomes of the practice. This is a myth that is easy to fall into, especially with growing bodies of scientific research displaying a host of benefits from meditation. It can become tempting to meditate just for the results or benefits. In a similar way of trying to silence the mind, attempting to meditate for its benefits can cause difficulty.To explain this in a different way, there’s an element of faith with meditation. Even away from its deeply spiritual and metaphysical roots in Eastern traditions, there has to be some trust that the technique is beneficial. Results aren’t always immediate (although often the shift is noticeable after only a short period in meditation) and the focus always has to be on the practice — which might feel too simple to be beneficial.Buddhist teacher Sharon Salzberg shares a beautiful story that highlights the need for patience with the results:“I was running around upstairs in the flurry of having to leave. I was standing in one of the bathrooms and I dropped a jar of something, which shattered into a thousand pieces. The very first thought that came up in my mind was: ‘You are really a klutz, but I love you.’ And I thought, ‘Oh wow! Look at that.’ All those hours, all those phrases where I was just dry and mechanical and I felt like nothing was happening. It was happening. It just took a while for me to sense the flowering of that and it was so spontaneous that it was quite wonderful. So: Not to struggle, to try to make something happen. Let it happen. It will happen.”Meditation techniques(PeopleImages / Getty)“Praying is talking to the Universe. Meditation is listening to it.” – Paulo CoelhoNow we’ve got a few myths out of the way, it’s time to explore different meditation techniques. Although the practice itself is fairly straightforward, there are certain techniques that have stood the test of time. They’re verifiable and have shown concrete results, and you’ll find them included in many books on meditation. Following the techniques below will help add structure to your practice:Mindfulness meditationThis is arguably the most popular form of meditation. Although the terms are usually lumped together, there is a distinction between mindfulness and meditation. Mindfulness is based in Buddhist philosophy. It’s the quality of being aware and present, with a non-judgmental attitude towards thoughts, feelings, and sensations. It applies to all moments. Meditation, on the other hand, is dedicated time to practice the quality of being aware.Mindfulness meditation uses an “anchor” as a place to focus attention. It can be the breath or a particular part of the body, such as the feeling of your feet on the floor. Using the anchor to refine concentration, you then start to notice when your mind wanders, and return attention back to the anchor. The technique is noticing distraction and returning focus, repeated over and over again.Body scan meditationA body scan meditation is similar to mindfulness meditation. Rather than use an anchor to focus on, you use meditation to scan your body from head to toe. As you bring awareness to different parts of the body, you’ll notice a richness of sensations and feelings that you might not have noticed previously. Again, the mindset of relaxed, non-judgmental awareness is required.This is an eye-opening practice, because it shows how, when on autopilot, we become disconnected from the body and all of its ever-changing, alive sensations. It’s also incredibly grounding, as it tends to move attention away from the mind, into the body. I personally find that this quietens the mind.Loving-kindness meditationAnother Buddhist practice (also called the Metta Bhavana), loving-kindness meditation is a heart-centered technique of cultivating kindness, love, and compassion to ourselves and others. The full Buddhist technique encourages the development of “sending” compassion. It begins with yourself, then moves onto someone you love, then someone neutral (such as the person serving you coffee), and then onto someone you dislike (the most challenging!) before moving onto all beings.There are two techniques to work with this. The first is to picture these people in mind, whilst reciting a mantra, such as: “May you be happy, may you be well, may you be peaceful, may you be loved.” You repeat this a few times for each person, including yourself. Another technique is to use visualization, such as imagining a bright white light, which represents love, compassion, and kindness, and seeing it radiate from your heart to theirs.A few pointers with this technique: most people struggle a lot with sending loving-kindness to people they dislike, and even more with sending it to themselves! This is sadly common. It can pay to start the technique by focusing on people you love, before leveling up to yourself and those you have challenging relationships with.Mantra meditationJust like how mindfulness meditation uses the breath as an anchor, mantra meditation uses a silent phrase to refine focus and attention. Although the word mantra has become part of everyday speech, its Sanskrit origins lie in Buddhism and Hinduism. Split into two parts (“man” = mind and “tra” = vehicle), the sacred meaning of a mantra is a vehicle to transcend the usual mental activity, leading to deeper levels of presence and awareness. It can be an entire phrase, a word, or a syllable. Different meditation techniques place different values on the mantra itself. The popular transcendental meditation (TM) technique uses a mantra that has no inherent meaning, which helps the practitioner avoid being caught up in additional thoughts. However, some, such as the loving-kindness meditation above, use mantras that have a deliberate purpose.Walking meditationThis offers a nice bridge between focused meditation, and mindfulness applied to every moment. Walking meditation is a practice of being fully aware, present, and non-judgemental as you move through the world. You might try this in a meditation space, walking in circles, or while out walking through nature. Buddhist teacher(d3sign / Getty)Thich Nhat Hanh is one of the pioneers of mindful walking. He explains:“Walking meditation is first and foremost a practice to bring body and mind together peacefully. No matter what we do, the place to start is to calm down, because when our mind and our body have calmed down, we see more clearly. When we see our anger or sadness clearly, it dissipates. We begin to feel more compassion for ourselves and others. We can only feel this when body and mind are united.”A simple practice is to walk slowly, placing attention on each step. Attempt to align your steps with your breathing at a rate that feels comfortable for you. For example, you might take three steps for every exhalation. Hanh recommends a mantra to assist the practice. For each inhalation, try “I bring peace to my body” or “I know Mother Earth is in me”.Which type of meditation is right for me?There’s no one-size-fits-all meditation. I always recommend people try different techniques and see what feels like a good fit for them on an intuitive level. For most beginners without a teacher, this is best achieved through guided meditations. If you find a teacher or course that is accessible, it’ll offer you a solid structure to build the foundation of your practice.A technique that feels enjoyable but encourages enough discipline to concentrate the mind (for example, to avoid “meditation” being an excuse to sit and daydream!) is a perfect balance. There’s no dogma when it comes to your meditation practice, so feel free to have flexibility. But I’d stick to one technique for a period of time to give it a chance. And, although I’ve shared that meditation isn’t about results, it does help to have an idea of your goals, or intentions, with starting your meditation practice. Are you looking to understand the psyche? Are you looking to reduce anxiety? To ease stress? To feel more compassion or love for yourself and others? My personal journey with meditation began by using the Headspace app, which offered guided meditations based on mindfulness meditation (with elements of loving-kindness meditation, too, due to creator Andy Puddicombe’s Buddhist background). After using the app for a while, I started to meditate alone. Then, I attended a Vipassana retreat which was a nice extension of what I’d learned, before serendipitously finding a teacher who shared a transcendental meditation technique with me.That now forms the basis of my meditation practice. But, I get a lot of nourishment and joy from loving-kindness meditations (particularly with visualization) so I make sure I add that to the end of my practice or go through spells where heart-centered meditation is the focus, especially if I’m being hard on myself, or my heart feels closed. After some exploration, you have to do what works best for you. If you find it more helpful to meditate while doing advanced yoga poses, then go for it!In conclusionNow you’re equipped with knowledge and hopefully clarity on how to meditate. We’ve explored common myths that can keep you stuck, covered the benefits of starting a practice, and shared a number of meditation techniques. All that’s left is to get to action, to set aside time to start applying what you’ve learned. It’s easy, right?(Khosrork / Getty)Not quite. As Ram Dass said: “If you meditate regularly, even when you don’t feel like it, you will make great gains, for it will allow you to see how your thoughts impose limits on you. Your resistances to meditation are your mental prisons in miniature.” Building consistency with a practice is part of the practice. For so many people, making time to sit in silence and meditate is the hardest part.I encourage you to be patient as you establish this new habit. Let go of any idea of being good or quieting the mind. Just do your best to find five to 10 minutes each day to sit and start practicing a technique, and give it time for the results to take care of themselves. Be easy on yourself if you skip a session or if you struggle to concentrate — it’s all part of the journey!

Heart Chakra: Everything You Need to Know About the Fourth Chakra
Dating

Heart Chakra: Everything You Need to Know About the Fourth Chakra

The power of your mind is mightier than you may realize. The heart chakra, or anahata chakra, is the circulating energy field or vortex located at heart level along your spine. One of the seven chakras, it is most strongly associated with unconditional love and self love. The heart chakra is considered the portal connected to your nerve bundles and internal organs. It’s one of the energy centers where you have the ability to manifest, feel, and radiate different types of love and compassion for yourself, others, and the environment.What does Anahata mean?While there is no English word that can truly explain what anahata means, it’s been said to roughly translate to something along the lines of unhurt, unstruck, or unbeaten. In the Vedas, the oldest scriptures or texts of the Vedic Sanskrit tradition of Hinduism, Anahata encompasses the image of unstruck sound. (Photographer, Basak Gurbuz Derman / Getty)Try sitting for a moment with the image of unstruck sound. What comes up for you? Hold this in your heart as you continue reading.The seven chakras: The chakra system explained Your seven primary chakras, composed of both lower and upper chakras, are 7 separate energy wheels along your spine working together to create your overall sense of wellbeing and holistic wellness. Chakras are an ancient concept of explaining human connection to universal or cosmic energy and whole body and mind health. Chakras have roots dating back to Hindiusm in India in 1500 and 500 BCE (before common era). Root chakra (Muladhara) located at the base of your spine is responsible for a sense of security and stability within your physical body (feeling grounded or “rooted” to the earth)Sacral chakra (Svadhisthana) located below the belly button and near the spine and responsible for creative and sexual energies.Solar plexus chakra (Manipura) is located in the stomach area. The energy flow from your solar plexus chakra is responsible for your sense of self-esteem and self-determination. Heart chakra (Anahata) is, unsurprisingly, at heart-level. It is responsible for all things related to love.Throat chakra (Vishuddha) is located in the throat area and is responsible for your inner voice and communication abilities with others.Third eye chakra (Ajna) is an energy center located in the space between your eyebrows and is responsible for intuition and what we call natural instincts or sometimes “gut feeling.” Crown chakra (Sahasrara) is located at the very uppermost of your body. It’s responsible for your connection to the universe, universal cosmos, and energy fields from the spiritual realm, if you will. When one chakra, like the heart chakra, is not in balance with the others, you can feel its effects. A heart chakra blockage may be felt physically in the area (e.g., chest pains, heartburn, heart ache, heart palpitations or irregular beats). Others may feel effects on their mental health or spiritual health. The way the heart chakra acts and is experienced is different for everyone. Signs your heart chakra is blockedThe chakra system exists outside of conventional Western medicine. This means these signs are based on old knowledge and wisdom passed down along blood lines and through oral histories and traditions, rather than scientific studies or reports. What’s known about blocked heart chakras A blocked heart chakra can result in a depletion or draining of energy from that space in your chest along your spine and have different effects on your body and mind, says yoga medicine therapeutic specialist Diane Malaspina, PhD.So if you’ve been feeling sluggish, tired, burned out, or just generally spent lately, there could be a chakra imbalance behind it. The thing to keep in mind is that your chakras, as energy fields, are by definition always changing.This means a blocked chakra or an imbalance in any of the seven primary chakras can be readily changed whenever you so desire. Malaspina says your chakras can be overactive and have too much energy, or be underactive, the result of blocked energy. Overactive heart chakra signs include:Love obsessions Neediness or clinginess CodependencyJealousyMistrustHeart problems Underactive heart chakra signsIsolationSocial isolationRelationship breakdownsSadnessTirednessHeart problemsHow do I balance my chakras?Your chakras are connected to yogic traditions. Yoga itself has roots in Hinduism as well as other religions including Buddhism and Jainism. As anyone who has ever practiced any tradition or branch of yoga knows there’s a wide variety of poses to work different parts of your body and mind. You can find certain poses are made for balancing your chakra system and other yoga poses may be focused on a specific chakra. Yoga poses for balancing your heart chakra are:Half Camel Pose (Ardha Ustrasana)Wheel Pose (Chakrasana)Bridge Pose (Setu Bandha Sarvangasana)Warrior 1 Pose With Heart Opening Backbend (Virabhadrasana I)Upward Facing Dog Pose (​​Urdhva Mukha Svanasana)Reverse Plank Pose (Purvottanasana)Bow Pose (Dhanurasana)Eagle Arms Pose (Garudasana)Locust Pose or Grasshopper Pose (Salabhasana or Purna Salabhasana)There are also yoga/meditations made for balancing your heart chakra or for opening your heart chakra. For more, search heart chakra meditation on YouTube or stream on a channel like Gaia or a meditation app like Calm. Try this simple exercise for opening your heart chakra:Go into Savasana pose (Dead Corpse Pose) where you’re completely released and flat on your back with your arms and legs weightless beside you. This is the deepest and most restorative stage of any yoga practice, and releases a soothing energy. Find your breath. Don’t worry about controlling it, just focus on breathing in and out naturally. Do a mental scan of your chest area. What do you feel? What sensations are coming up?Take as long as you need in this pose, sending love and light to your heart area. Remember to keep breathing.In this pose, it’s helpful to let yourself picture your heart chakra. You can visualize it as a beaming green coming from the heart center and extending toward others (manifesting love for others) or as a swirling green energy sending love to your whole body (manifesting unconditional self love).Focusing on opening your heart chakra and manifesting unconditional and self love will allow the energy shift you’re seeking and let you live life in a more complete way. When you begin to come back to reality or awakeness, you may very well feel those balancing effects in an expansive and expanding aura or radius of loving compassion.You will find that balancing your heart chakra on a frequent basis and listening to when your inner voice or crown chakra signals you to practice yoga and heart chakra meditation will help you manifest a more loving relationship not only with yourself, but also restore balance with others, and the ever changing energy forces all around you. After these balancing sessions, be sure to get plenty of rest and hydrate to facilitate healing. Crystals for healing your heart chakra Crystal healing is an alternative medicine practice with its modern roots based on traditional concepts from Asian cultures. Some examples include the:Chinese concept of life-energy (chi or qi), and theHindu or Buddhist concept of chakras.From these traditional knowledge reserves we see how crystal energies can be harnessed to provide perceived healing power potential.In this way, crystals compliment our natural ability to change. Crystals that can help in healing the heart chakra and balancing your life force are used in ritual healing to open the heart or clear energy blockages in the fourth chakra area. These stones or gems are said to have the properties necessary to spark heart chakra balancing. (© Santiago Urquijo / Getty)Examples include:Rose quartz: the stone of unconditional love. Color: light pink. Rose quartz is one of the most popular stones and is said to restore trust and harmony in loving relationships.Emerald: the stone of successful love. Color: Vibrant and translucent green. It’s said to bring loyalty to whoever wears it. Rhodonite: the stone of self-love and attracting love from others. Color: Rose-pink with “roads” of brownish red, red, gray and yellow. The particular qualities of this stone said to help the person see where they need to improve in their relationships without being overly critical or harsh (while showing self compassion). Rhodochrosite: the stone of a compassionate heart. Color: Rose-red color and can have streaks of white. It’s said to help support and heal the heart from life’s trials and tribulations. Green Aventurine: the stone of nurturing love plus balancing loving heart energy for others. Color: Light to medium jade green shade. It’s said to be a comforting stone that can help the wearer break free from what’s been holding them back.Amazonite: the stone for the warrior lover (those who love hard but may need help releasing old wounds or trust issues. Color: blue-greens with some darker tones. It’s said to balance the mascluine and feminine energies that live within all of us and enhance loving communication.Malachite: the stone for connecting your heart and throat chakra so you can love openly and communicate love clearly (without blockages, worry, or fear) Color: Various shades of green. It’s said to connect the person with the healing love of nature and is particularly useful for those struggling with heartache from feeling disconnected to nature, homeland, or a certain landscape.Do heart chakra crystals need to be heart-shaped?Your crystals don’t have to be shaped like a heart. You can choose crystals in whatever form (raw, tumbled, shaped) that you feel most attracted toward and connected to. This is why choosing crystals in-person is the best because you can feel which crystals are meant to be yours. If you’re shopping online, look for ethical sourcing and don’t hesitate to ask a lot of questions and think outside the box! Trust your crown chakra’s intuition. When it comes to balancing your chakras, there is no one better to choose your crystal than you! This means if you see a crystal that’s not on the above list but it speaks to your heart, or you feel a certain unspeakable connection to the crystal, you can use it to help balance your heart chakra.Simple ways to use crystals to balance your heart chakraPlace the crystal of choice over your heart during a heart chakra meditation Put the crystal under your bed at the heart level while you sleep Hold the crystal, close your eyes, and visualize the kind of love you want to manifest Wear your heart chakra stone around your neck on a long chain that rests over the heart areaAdd the crystals or stones to your bath waterCarry the stones in a pouch in your pocket, car, purse, backpack, etc. and grab them when you feel necessary. Sit with the crystal in your hand and meditate on the kind of love you are trying to manifest or desire.Last word on heart chakra or AnahataWhether or not you believe in the healing powers of chakras, yoga, and meditation, doesn’t change the fact that you were born with the innate power and potential to create change. You are the living manifestation of what constant change represents. If you feel like your heart needs opening, expanding, or just some self love and self care, you’re 100% correct. Ask your inner voice what they need in order to heal on a spiritual level. Use the methods that have been passed down by previous generations to harness the power of your mind’s guidance of your heart’s power. If you are experiencing physical or mental health symptoms associated with your heart, seek medical support from a trained professional. Crystals are not meant to be substitutes for medical care, but compliments to our holistic wellness routines.

Chakras | A Complete Guide to the 7 Chakras and their Meanings
Emotional Health

Chakras | A Complete Guide to the 7 Chakras and their Meanings

If you’ve ever attended a yoga or meditation class, you’re likely to have heard of the concept of the seven chakras. You might be advised to cleanse or heal certain chakras, or be taught chants or breathing techniques to balance or unblock specific energy centers. However, despite their inclusion in a number of Western activities, the chakras are far from a modern trend. Their origin stretches back thousands of years to ancient scriptures describing the make-up of the human body and spirit. Like all metaphysical practices, scientific attempts to “prove” the existence of the chakras has been difficult, especially as research is in its early stages.There is however growing evidence from the research of meditation that indicates that the Central Nervous System (CNS) maps directly over the chakra system, and that there exists some link to mind-body integration. More recently, scientists have discovered the significance of the vagus nerve on wellbeing. This nerve, known as “The Wanderer,” connects brain and body. And, guess what? It is stimulated by deep breathing, which then calms down the body’s CNS.For the purpose of growth, the seven main chakras can be used as a tool and a roadmap, helping millions of people across thousands of years in their quest for self-development. In this article, we’ll provide an overview of the 7 key chakras, their meaning, and some basic exercises to begin consciously working with them.The origin of the chakras and subtle bodyThe word chakra comes from the Sanskrit C̣akra, meaning “wheel” or “disc,” and the early concept of the chakras originates from Indian philosophy. They’re said to be spinning discs of psychic energy belonging to the “subtle body” (sukshma sarira). This is distinct from the physical body (sthula sarira) and consists of non-material elements, such as mind, emotions, and spirit. The Three BodiesThe subtle body is described in the Vedas, which are ancient Indian scriptures written over 5,000 years ago. It’s connected to Taoist, Yogic, Tantric, Hindu and Buddhist traditions. In Hindu philosophy, an individual consists of three bodies:Causal body (karana sharira): This is the most subtle form of the body, said to transfer the essence of a person’s spirit from one life to another. The causal body is the karmic template that records memory imprints (samskaras) and the closest spiritual connection to the true Self.Subtle body (sukshma sharira): In Vedic texts, the mind, ego, and intellect are part of the subtle body, which we experience subjectively as thoughts, feelings, or emotions. The subtle body is said to emanate from the causal body and is responsible for the functioning of the physical body.The gross physical body (karya sharira): This is the body we’re all used to; it’s the body you can see and touch. Within this three-body doctrine, the gross body is the vehicle of consciousness and the causal and subtle body. It consists of the five elements: Ether, Air, Water, Fire, and Earth.Everything is energyIt’s worth considering that we mere mortals are part of the universe, and not separate from it. Astrophysicists believe that all the matter in the universe was created at the moment of the Big Bang, a brief 13 billion years ago. That includes our bodies and all of the material world around us. In addition, discoveries of quantum physics have displayed that, at a fundamental level, everything is energy.(ALFRED PASIEKA/SCIENCE PHOTO LIBRARY/Getty)From this perspective, the concept of a subtle body makes a lot of sense when compared to the direction science is moving towards about the overall nature of reality. When you consider the fact that the Vedas were a source of inspiration for the discovery of quantum physics, some are hopeful that science will eventually arrive at a more complete understanding of the nature of what makes us human. Understanding the chakras through the hierarchy of needsIf I’ve lost you with talk of quantum physics, energy, and the Big Bang, another lens to understand the chakras is Maslow’s Hierarchy of Needs. Psychologist and expert on the chakra system Anodea Judith compares the chakra system to Maslow’s pyramid in her book, Eastern Body, Western Mind: Psychology and the Chakra System as a Path to the Self:The root chakra links to physiological needsThe sacral chakra links to safety needsThe solar plexus chakra links to belonging needsThe heart chakra links to self-esteemThe throat chakra links to self-actualizationThe third eye chakra and crown chakra link to self-transcendenceOne way of looking at the chakra system is a point of reference to understand what area of life needs to be explored. There are said to be associated physical or emotional symptoms when specific chakras aren’t in harmony, which gives insight into what the unconscious is attempting to teach.Chakras as energetic markersPersonally, I see the chakras as energetic “markers” that link to different themes in my life. These themes are essential practices that surface in a multitude of ways. For example, a blockage of the throat chakra might mean not expressing your needs or speaking up for what you feel is right. That blockage, more than anything, can act as a symbol of an area that needs to be addressed.You can see how this relates to Maslow’s hierarchy of needs. Without expressing needs or finding your voice, is it possible to self-actualize, and live the life you want? If you have a blocked heart chakra, and you’re unable to receive love from others or feel valued or “seen,” will you have the self-esteem to nourish a sense of belonging? And can you experience genuine transcendence without a deep spiritual connection through the third eye and crown chakra?What are the 7 chakras?Most chakra systems are refined to a series of key chakras that run from the base of the spine to the top of the head and the upper chakras, with each chakra having its own meaning. Below are the key 7 chakras, from top to bottom:1. Crown chakra (Sahasrara chakra)Location in the body: top of the headColour: white or violetMeaning: awareness and intelligenceThis chakra at the crown of the head has the strongest spiritual connection, linked to life’s purpose and self-realization. Not only is it linked with the brain and the nervous system, but it’s also associated with the pituitary gland. As this is the seat of the true Self (or Higher Self or Atman), activation of the crown chakra transcends ego and previous limiting beliefs.2. Third eye chakra (Ajna chakra)Location in the body: between the eyebrowsColour: indigoMeaning: imagination, intuition, visualizationThe third eye chakra is responsible for connecting to intelligences other than the intellect, hence its association with the imagination and intuition. It’s also the point of perception and consciousness (many meditation techniques focus attention on the spot between the eyebrows) and connects to cosmic intelligence.3. Throat chakra (Vishuddha chakra)Location in the body: the throatColour: blueMeaning: communicationThe third chakra on the list, the throat chakra, is all about communication. (urbazon/Getty)It’s the link between mind, body, emotions, and speech. How well are you able to express your needs or speak your truth? It also acts as a gateway between the human and the divine, located between the ethereal higher chakras, and the grounded, earthly chakras below. Because it has a role to play in expression, the throat chakra is also vital for creativity.4. Heart chakra (Anahata chakra)Location in the body: center of the chest, slightly above the heartColour: greenMeaning: love, compassionAs touched upon earlier, the fourth chakra in our list plays a crucial role in relationships and belonging. It’s the center of forgiveness, compassion, and unconditional love, as well as a seat of wisdom for spiritual truths beyond the mind’s comprehension. When the chakra is open, it’s easier to feel connected to the world and those around you.5. Solar plexus chakra (Manipura chakra)Location in the body: upper abdomenColour: yellowMeaning: self-esteem, confidenceLinked to the element of fire, the fifth chakra on the list, the solar plexus chakra, is the body’s energy generator. Because it’s linked to confidence, this chakra relates to purpose and personal identity, along with regulating digestion and metabolism. Issues with this chakra lead to a sense of powerlessness or stagnation, while activation leads to empowerment and autonomy.6. Sacral chakra (Svadhishthana chakra)(gorodenkoff/Getty)Location in the body: below the belly button and above the pubic boneColour: orangeMeaning: pleasure, sexuality, creativityWhen the sacral chakra, the sixth chakra in our list, is in alignment, life flows, and harmony is experienced. This chakra is linked to sensuality, sexuality, and creativity. It is said that this chakra is blocked by guilt and fear, especially the fear of death. This chakra is linked to unconscious emotions (particularly self-worth) and desires (particularly sexual desires).7. Root chakra (Muladhara chakra)Location in the body: base of the spine/tailbone.Colour: redMeaning: grounding, stabilityThis chakra is most responsible for a feeling of groundedness and security. Muladhara translates directly to root, which nicely symbolizes the power of this chakra to root us into the Earth. It offers a counterbalance to the transcendent, higher chakras, and creates a strong sense of security and physical well being within the body.Higher chakras and lower chakrasThe 7 chakras are typically divided into higher and lower chakras. This isn’t a hierarchy, but a metaphor, placing the earthly as “lower” and divine as “higher.” The higher chakras are linked to the transcendent and spiritual — they include the crown chakra and the third eye chakra. The lower chakras are the root chakra, sacral chakra, and solar plexus chakra. They relate to personal identity and your relationship to the physical world. The heart chakra acts as a bridge between the earthly and the divine, whilst the throat chakra allows us to express the heart’s desire.The most important of the major chakras are said to be the root chakra (Muladhara) and the crown chakra (Sahasrara). Kundalini is the term given to potent cosmic energy, which is symbolized by a coiled serpent sitting at the base of the spine. In Yogic teachings, self-realization and self-illumination occurs when the kundalini energy moves from the root chakra and raises all the way through the spine, into the crown chakra.The importance of the chakrasAside from a map of psychic energy centers, what purpose do the chakras serve? The beauty of the chakra system is that it points to fundamental issues that arise when specific chakras are blocked or out of alignment. It’s believed that, for the energy body to operate at its optimum level, the system has to be open and fully functioning for energy to flow easily.The opposite is true, too. When chakras are blocked, they can lead to anything from a physical issue to an emotional imbalance. Harmony of the chakras doesn’t only lead to better health and happiness — it’s responsible for self-realization, and the fulfillment of your full spiritual potential (an outlook that shares similar traits to self-actualization). As Anodea Judith writes:“All life is rhythmic. From the rise and fall of the sun to the rise and fall of our breath, from the beating of our heart to the infinite vibrations of atomic particles within our cells, we are a mass of vibrations that miraculously resonate together as a single system. In fact, our ability to function as a unified whole depends upon the coherent resonance of the many subtle vibrations within us.”Creating harmony with the chakras is another way of describing wholeness, or what Joseph Campbell would say: “The goal of life is to make your heartbeat match the beat of the universe, to match your nature with Nature.” Returning briefly to the nature of reality, could it be that when harmony is found within, we harmonize with the universe itself?Perhaps the chakra system is an ancient way of intuitively understanding the need to balance your energy center, and to beat in tune with Nature.Exercises to open the 7 chakrasThe practices of yoga and meditation are, when applied correctly, designed to work with the system of chakras. However, there are many exercises that allow you to open the specific chakras that you might be having trouble with. Because each has its own purpose and meaning, as described above, the exercises differ.Below are sample exercises for each of the 7 chakras (or chakracises, as some people call them) to give you a flavor of what types of exercises to explore:Opening the Crown ChakraBecause of its nature as the most spiritually connected chakra, meditation is one of the most powerful ways to open this primary chakra. By closing the eyes and tuning into the inner-self, this chakra can open naturally. However, you can also try visualizing a spinning violet vortex above the head, and imagine it expanding in size.Opening the Third Eye Chakra Again, meditation is a great practice to open the third eye chakra, particularly visualization due to its link to the imagination. When in meditation, move your eyes to focus on the spot between the eyebrows (you can also tap this area to bring attention to it), and imagine a purple light “charging” your pineal gland.Opening the Throat Chakra(tapui / Getty)Because this chakra is linked to communication, the best exercises to open the throat chakra include using the voice. This can be a combination of chanting, singing, or even screaming (maybe find a secluded spot for this to avoid funny looks from passers-by).Opening the Heart ChakraThe most powerful exercises for the heart chakra tap into compassion and the energy flows of unconditional love. Look no further than the Buddhist practice of loving-kindness (metta Bhavana) which includes both affirmations towards the self and others (may you be happy, may you be well, may you be at peace) and visualizations of a bright light spreading from the heart, out into the cosmos.Opening the Solar Plexus ChakraDue to its link to energy and fire, exercise is a great way of opening the solar plexus chakra. Get the body moving in a way that feels good for you — from yoga poses to cardio to weight training.Opening the Sacral Chakra(Tracey Kusiewicz/Foodie Photography/Getty)The flowing energy of this chakra makes it primed to be activated by being around water, whether it’s going for a swim or taking a luxurious hot bath. Because of its link with pleasure, honoring the sacral chakra can involve eating luxurious food, massage, or enjoying physical intimacy with a partner.Opening the Root ChakraBy far the best exercise for the root chakra is to connect directly and intimately with the earth. Walk in nature barefoot. Hug a tree (for real — try it). (Guido Mieth / Getty)Go into nature and breathe deeply to experience true personal power and connection with the universe around you.Remember, the chakras are all about balance. Although I don’t overly focus on targeting the chakras directly, I do find that when I’m the most aligned and balanced, it’s because I’m integrating the higher transcendent chakras with grounding and integration. I’m naturally a “head in the clouds” person; I love meditation and floating into the transcendent. But, that means I have to make sure I focus on grounding and stability, along with feeling secure in my physical body.I recommend you allow for the information in this guide to sink in. You may find that certain aspects feel intuitively true or right for you. Consider your overall balance. Anyone can experience open or closed energy centers, but you might have a tendency to close your heart more frequently or be disconnected from the spiritual aspects of life.Last wordsHowever you delve into this ancient knowledge and spiritual energy, know that it’s just a map that can highlight certain truths about the nature of the self. My hope is, in having read this guide, you will have gained a greater understanding of the qualities of the subjective experience that are overlooked in the conventional Western view. (pepmiba / Getty)At the very least, the next time you hear someone mention the chakras, you’ll be able to smile and nod along with what they’re saying.

How To Improve Self-Awareness: A Comprehensive And Practical Guide
Meditation

How To Improve Self-Awareness: A Comprehensive And Practical Guide

Inscribed above the entrance to the sacred 4th century Temple of Apollo was a famous Ancient Greek maxim: know thyself. It’s a phrase repeated by some of history’s wisest philosophers, from Plato, to Socrates, and Pythagoras. Why is self-awareness so important, it was the cornerstone of such an influential temple? We think, we exist, so don’t we know ourselves by default? Surprisingly, one of the biggest studies into self-awareness discovered just 15 percent of people qualify as genuinely self-aware — despite 95 percent of people believing they are.That’s because genuine self-awareness is an ongoing process of self-discovery. To know yourself requires reflection, introspection, and a willingness to explore your inner-world in an open-minded manner. Fortunately, there are skilled, practical ways to improve your self-awareness. This guide will explore the nature of self-awareness, before providing 7 practical, awareness-boosting tools.What is the concept of self-awareness?Self-awareness has been defined as “arguably the most fundamental issue in psychology.” It’s the ability to have a clear view of yourself, your inner processes, and the way you relate to the world. These inner processes include beliefs, worldviews, values, likes, dislikes, etc. In Learned Mindfulness, Dr. Frank John Ninivaggi defines self-awareness as:Paying attention to oneself and consciously knowing one's attitudes and dispositions. This mindful understanding comprises awareness of sensations, emotions, feelings, thoughts, the physical body, relationships with others, and how these interact.To be aware of the self implies a level of detachment from these processes. You’ll find different explanations for this in Western and Eastern approaches to the mind. Mainstream psychology calls the ability to be aware of thoughts and the patterns behind them metacognition. In traditions such as Buddhism, awareness is the substance behind all phenomena.Being self-aware: theory and objectivityAlthough the Buddha taught self-awareness millennia ago, it rose to prominence in mainstream psychology in the 1970s thanks to work by social psychologists Shelley Duval and Robert Wicklund. Their self-awareness theory is close to Eastern thought in the sense that it promotes the understanding of the ability for objective awareness of all internal phenomena. When you take this into consideration, it’s quite breathtaking: each of us has a special quality to objectively observe our own inner processes. It makes sense that self-awareness is so powerful. Taking an objective view allows space for change. Rather than judge thoughts, feelings, or sensations, they’re simply seen. Then, any unskilful, unhelpful, or self-destructive processes can be challenged and transformed.This is where ancient traditions go a step further, linking these levels of objective awareness beyond the individual, into the entire cosmos. The Buddhist view of interconnection arises from this space, as does Hinduism’s concept of Atman and Brahman, that the individual Self is indistinguishable from the whole.What are the types of self-awareness? Internal vs. external(Portra/Getty)In her book, Insight, psychologist Dr. Tasha Eulrich studied 50 years of research and discovered that there are two different types of self-awareness: internal self-awareness and external self-awareness. The first is what we’ve previously explored: insight into inner processes such as thoughts and feelings. The second is understanding how others perceive you, based on the same criteria.Interestingly, Eulrich’s research has found no link between these two types. Someone with high internal self-awareness and low external self-awareness might be particularly introspective and rarely seek outside opinion or feedback. On the contrary, someone with high external self-awareness and low internal self-awareness is primed to be a people-pleaser, focusing more on how they’re perceived by others than understanding what’s going on inside.Ranking high in both accounts is desirable: that’s what makes for the best leaders and has a positive impact on empathy and relationships. Not only that, it allows others to reflect blind spots, a quality that is essential in increasing self-awareness.The difference between self-awareness and self-consciousnessThere’s a difference between self-awareness and self-consciousness. Self-awareness is a skill that, when applied correctly, will have a positive impact on your life. When we think of being self-conscious, it’s usually an elevated focus on oneself, from a point of anxiety or introversion. But here’s the thing: it’s not a focus on yourself, but a focus on being focused on. Let me explain.An example of this is what psychologists refer to as the spotlight effect. This is the tendency for people to overestimate how much other people notice about our own behavior, as if we are under a spotlight. So, when feeling self-conscious, someone is hyper-aware of how they’re being perceived. This is, unsurprisingly, enhanced in people with social anxiety.Self-awareness, however, is an awareness of the inner processes from a non-judgemental place. It’s simply being aware of your inner world and doesn’t depend on the perception of others. Someone who has high levels of self-awareness might even become aware of when they’re feeling self-conscious and have the tools to refocus their attention elsewhere.What are the benefits of self-awareness?From ancient inscriptions to cutting-edge psychology, the benefits of self-awareness have been promoted across cultures and generations. Self-awareness is at the crux of personal development. Without being aware of your inner processes, how can you change, grow, or heal? Although the focus of self-awareness is on the self, it’s far from selfish, as its benefits also apply to the way you relate to others.Studies into self-awareness have found a wealth of benefits, including:Increased confidence and self-esteem.Improved self-control.Higher levels of creativity.Better decision-making.An openness to new experiences.Challenging assumptions and beliefs.Benefits of self-awareness and leadershipEulrich’s research discovered that the best leaders are those willing to ask for and integrate feedback from others. Returning to the two types of self-awareness, this input allows for greater self-awareness towards flaws and shortcomings, as well as strengths, in the workplace. In employees, self-awareness has been linked to more frequent promotions and job satisfaction.Other studies have demonstrated how successful organizational change is linked to leaders who have higher levels of self-awareness. Those with low self-awareness were more likely to be blind to the systemic structures and processes within a company, choosing instead to focus on individual, egoic needs. Leaders who implemented successful change had higher self-awareness and were better able to focus on the overall purpose.Self-awareness and emotional intelligenceSelf-awareness is the first of Daniel Goleman's five components of emotional intelligence. One aspect of emotional intelligence involves noticing, labeling, and not being consumed by emotions and feelings. Self-awareness is crucial for this step, as well as forms of self-regulation (such as calming down when feeling overwhelmed) or self-evaluating (knowing strengths and weaknesses and setting the intention to change).Self-awareness and relationshipsSelf-awareness benefits communication, too. “Self-awareness allows for listening that is free of assumptions and judgments that compromise healthy communication,” writes Conflict Resolution Expert Aldo Civoco, Ph.D. “Before we are able to listen deeply to others, we need to learn how to listen deeply to ourselves. It is this self-awareness that helps us to understand the other’s frame of reference.”By having a clearer view of who we are, and where we’re coming from, we’re able to communicate from that place. Without self-awareness, communication may become dictated by ego, the desire to be heard, rather than the desire to understand. A study of over 12,000 participants linked self-awareness to relationship satisfaction, for reasons including:More comfort in expressing feelings and vulnerabilities.More awareness around emotions, which leads to putting conflict into perspective.Better conflict resolution.More flexibility in behavior and receptivity.Higher levels of compatibility due to awareness of values.The companions of self-awarenessBefore providing guidance on how to improve self-awareness, I want to briefly mention two qualities that save a lot of hardship along the way: self-compassion and non-judgment. When exploring the self, and becoming increasingly conscious of your behavioral patterns, thoughts, feelings, and emotions, it’s easy to fall into a trap of self-rejection. Blind spots are blind spots for a reason — they tend to be parts of ourselves, the shadow that we don’t want to fully explore. Self-awareness, when done with the willingness to genuinely explore who you are at the core, will uncover aspects that you don’t particularly like or you feel compelled to judge.That’s why self-compassion is vital. It allows you to meet all parts of yourself with understanding, kindness, and care. Furthermore, non-judgment allows you to explore your inner landscape clearly and freely, with an open mind and curiosity. Because acceptance is essential for growth, non-judgment creates a forgiving and accepting container to explore.How to improve self-awareness(Andriy Onufriyenko/Getty)Trace the source of self-awareness, as a practice and a skill, and you’ll end up with mindfulness. Taught by the Buddha over 2,000 years ago, mindfulness improves self-awareness by witnessing all thoughts, feelings, and sensations in a non-judgemental, objective manner. This practice is very much the same in modern times, and there’s no need to go down the spiritual route to benefit.Curiosity is a core quality of mindfulness. All steps on the journey of improving self-awareness require a level of openness to experience. Keep in mind, 90 percent of people don’t qualify as self-aware, so there’s a high chance you know yourself much less than you think you do.You’ll also be challenged by the ego’s tendency to deceive and misguide, from defensiveness to denial or projection. So constant vigilance is necessary. Initial pointers aside, here are 7 steps to improve your self-awareness. We’ll begin with the trinity of self-awareness: meditation, mindfulness, and journaling.1. Start a meditation practiceNothing boosts self-awareness like meditation. You can view meditation as a focused practice of leaning into the objective awareness we discussed earlier. In other words, meditation is the practice of becoming aware of awareness! Then, with a growing familiarity of awareness itself, you’re less likely to get caught up in the ever-changing nature of mind and body. According to Headspace, meditation trains two types of awareness: awareness on an object of focus and awareness without an object of focus.Awareness of an object is what you will likely be familiar with. The object might commonly be the breath. The practice then is simple. You focus on the breath, notice when you get distracted and return your attention. Over time, this refines concentration in the mind and develops awareness.Once you’re familiar with awareness, you can simply rest in this spacious, still quality, peaceful quality, returning your attention to awareness itself, without the need for an object of focus. Awareness without an object is more advanced. To put this in perspective, I spent the first six or seven years of dedicated, daily (mostly) practice with an object of focus before being able to rest in awareness itself.2. Integrate mindfulness into your day-to-day Self-awareness isn’t like physical exercise. It’s not that you spend your 20 minutes in the morning meditating, and you’re done. Every moment is meditation. Every moment offers the chance to be mindful and conscious of who you are being, and how you’re interacting with the world.The principles of meditation — a non-judgemental awareness of everything unfolding in your direct experience — apply to all situations. In Buddhism, this is sometimes coined the double-pointed concentration. While in meditation you close your eyes and strip away the external to illuminate the internal, mindfulness brings awareness to the internal and external simultaneously.Communication is a great example of the benefit of this. When you’re talking to someone, is your attention fully on them, or is it somewhere else? When my social anxiety was at its worst, I’d find that I was often carried away by self-conscious thoughts about how I may have said the wrong thing, for example, rather than being fully present in the conversation.When listening, use the conversation as an anchor in the same way you’d focus on the breath. Every time you notice you become slightly distracted, return attention to the rhythm and flow of conversation. Learn more about mindfulness here.3. Start a regular journal practiceJournaling is a great way to boost self-awareness. It’s part of the trinity of self-awareness because it allows for a dialogue to unfold on the page. Often, in journaling, you start to reveal elements of the unconscious. The words start to write themselves, and greater self-knowledge is the result.Journaling is a broad tool. There are many ways to journal, from noting daily experiences to using tools such as cognitive reframing and challenging beliefs. For the purpose of self-awareness, journaling is one way of exploring your wants, needs, desires, and values.Setting up a regular practice, such as 15 minutes spent writing after meditation, is one way of regularly connecting to yourself. This can involve expressing your emotions, reflecting on past experiences and what you can learn from them, or noticing trends and patterns in behaviors, thoughts, and beliefs.4. Explore your blind spotsWhen learning to drive, one of the first things the instructor will teach is the blind spot — the area where, even with the use of mirrors and twisting your neck as far as humanly possible, remains unseen. In self-development, blind spots are the parts of ourselves that are unconscious. As Carl Jung said: “Until you make the unconscious conscious, it will direct your life and you will call it fate.” So this is a crucial step.In Insight, Eulrich identifies asking for feedback as one way of exploring blind spots. A word of warning: this does require a decent level of emotional intelligence. What you hear might not land so well, so be prepared.The phenomena of psychological projection can also be used to explore the inner workings of the psyche. What people, traits or behaviors do you respond strongly to in the external world? This gives insight into areas of yourself you’re denying, suppressing, or unable to accept, and offers a starting point for further inquiry.5. Get to know your strengths and weaknessesI’m pretty good at finding lightness in suffering. I can use humor as a skill, and throughout years of depression, I’d be able to use self-deprecation or the absurd to add a little levity into the heaviness of my experience. Equally, something I’ve had to work on is my tendency for feelings of entitlement or self-pity or my own sense of victimhood and injustice at the cruelty of the world.I get super grumpy when I’m tired, and although this is improving, I’ve had to remind myself that I’m not as self-aware, or patient, in the evenings. Equally, I have an uncanny ability to learn from any experience, no matter how difficult or challenging. This has given me a great belief in my capacity to grow.In short, these are strengths and weaknesses. Improving self-awareness means knowing what you’re working with. What are your triggers? When are you most likely to feel agitated? When are you most focused? What are your skills? What areas are you unskilled?The further along the path of self-development, the more you’ll understand the unique traits you possess. This understanding then helps you build momentum. And, in turn, also informs the decisions you make in life. For example, I’m highly self-motivated yet can find regular social interactions challenging. Over time, I realized becoming a freelancer suited my tendency and maximized my potential.6. Make time for self-reflectionWhile self-awareness is the ability to see yourself clearly, being able to self-reflect is the willingness to point your attention inward, and explore who it is you are and what you want from life. The difference I point out is that self-awareness is a mindset: it’s the approach I have to my inner workings at any given moment of time. Self-reflection is an activity, one done with intention.The more attention is directed inward, the more truth is revealed. Over time, you begin to sink below the surface-level thoughts, into deeper parts of being. You’ll discover your core values, what is most meaningful to you, what you’d like to achieve, what you need more of, less of, etc.For the full benefits, clear your schedule and set a deliberate time for self-reflection. You might begin small, with a few hours per week spent alone in nature. Or you might make a self-reflection retreat a regular part of your routine. This is a personal favorite of mine, and something I aim to schedule for a number of weekends throughout the year. Be sure to check out our piece on shadow work to learn even more about what it means to reflect on oneself.7. Learn skilled introspectionNot all introspection is equal. Being introspective doesn’t necessarily lead to growth. I’ve always been introspective. For a long time, this introspection was an anxiety-inducing space of rumination and emptiness. Eulrich discovered that “people who scored high on self-reflection were more stressed, depressed and anxious, less satisfied with their jobs and relationships, more self-absorbed, and they felt less in control of their lives.”There’s a clear difference between self-reflection and insight. The latter is an intuitive understanding of who you are, not aimless rumination. Insight is linked to “stronger relationships, a clearer sense of purpose and greater well-being, self-acceptance and happiness.” They also felt more in control of their lives and were much more likely to experience rapid personal development.Transforming this knowledge into a tool, Eulrich offers a solution with the What Not Why technique. This comes from an understanding that many people, when introspecting, ask themselves Why based questions. Why leads us to focus on problems, not solutions, because it focuses on the cause of issues. In Eulrich’s words:Why questions can draw us to our limitations; what questions help us see our potential. Why questions stir up negative emotions; what questions keep us curious. Why questions trap us in our past; what questions help us create a better future. In addition to helping us gain insight, asking what instead of why can be used to help us better understand and manage our emotions.This tool is incredibly useful when combined with your journaling practice.In conclusionThe journey of self-awareness is absolutely worthwhile. Among an abundance of benefits, greater self-knowledge leads to more connection, purpose, better wellbeing, and improved relationships. Hopefully, having read this article, you’re beginning to understand just why the Ancient Greek maxim was inscribed at the Temple of Apollo.Even more, hopefully, you now feel equipped with the tools and understanding to start a fruitful, and purposeful approach to introspection. As a final note, I’d like you to remember that, from this very moment until your last breath, you are the one person you’ll spend every waking moment with.Why not learn about you as if you were someone else, all your dreams, desires, fears, tendencies, and traits? In exploring this in yourself, and becoming self-aware, whilst being curious, you may be surprised to uncover deep riches you never knew you had, skills you didn’t realize you possessed, and qualities that remind you of your own inherent beauty.Take a look at our article on the wheel of emotions, and keep your self awareness journey moving.

150 Meaningful Spiritual Quotes About Love, Life and Healing
Meditation

150 Meaningful Spiritual Quotes About Love, Life and Healing

Spirituality is a verywide concept, but it generally involves searching for the meaning of life andtrying to connect with something bigger than ourselves.We are in a constantquest for success and happiness and we often neglect our spiritual side.Spirituality is a universal human experience and it’s at the core of who youreally are -- that’s why it’s so important to develop a stronger connection toeverything inside and outside of you.For some people a spiritualexperience can be described as sacred or transcendent. Some chose to pray and findcomfort in a personal relationship with a higher power, while others look formeaning in their connection with nature or art.Whatever practicesyou may choose to achieve its full potential, spirituality should always resultin positive emotions, such as inner peace, contentment, gratitude, andacceptance. Remember that you become what you speak about and feel more often.Sometimes we just need to slow down and reconnect, so let the followingspiritual quotes guide your way to joy and lightheartedness.Here are 150 spiritual quotes about love, life, healing, growth, strength and happinessSpiritual quotes about loveStep out of the circle of time and into the circle of love. RUMI (more Rumi quotes)This fire that we call Loving is too strong for human minds. But just right for human souls. ABERJHANIThe spiritual meaning of love is measured by what it can do. Love is meant to heal. Love is meant to renew. Love is meant to bring us closer to God. MARCUS AURELIUSFor some people, the point of no return begins at the very moment their souls become aware of each others existence. JOYBELL C.One is loved because one is loved. No reason is needed for loving.PAULO COELHO (The Alchemist quotes)What is planted in each person's soul will sprout. RUMITo see the universal and all pervading Spirit of Truth face to face, one must be able to love the meanest of all creation as oneself. MAHATMA GANDHIYour giving and searching for ways to give is love in action. This is the evidence of Spirit at work. MARSHALL VIAN SUMMERSDon't ever think you are nothing. Somewhere along the line, there is going to be someone who thinks you are everything. M.H.S. POURRIf you want the moon, do not hide at night. If you want a rose, do not run from the thorns. If you want love, do not hide from yourself. RUMISpiritual love is a position of standing with one hand extended into the universe and one hand extended into the world, letting ourselves be a conduit for passing energy. CHRISTINA BALDWINThe spiritual journey is the unlearning of fear and the acceptance of love. MARIANNE WILLIAMSONDivine love glorifies heart & shines soul it makes one pure from body, mind, and soul. MAMTA RAJSHREELove is the most satisfying way to control the mind. Bhakti makes us single-minded when it awakens our innate spirit of love. RADHANATH SWAMIYou can never love another person unless you are equally involved in the beautiful but difficult spiritual work of learning to love yourself. JOHN O'DONOHUELove is the bridge between you and everything. RUMIThe human soul is on its journey from the law to love, from discipline to liberation, from the moral plane to the spiritual. RABINDRANATH TAGOREEach of us are angels with only one wing, and we can only fly by embracing one another. LUCIANO DE CESCENZOSpiritual love, derived from love intelligence, is nonconditional, nonpersonal benevolence. It is the love of being loving, with no strings attached, just for the sake of being what God wants us to be. THOMAS HORAI ignored your aura but it grabbed me by the hand, like the moon pulled the tide, and the tide pulled the sand. TALIB KWELISome people come and go and are forgotten. But there are other people who share a part in our destinies. They come, they go, but they are never forgotten. They come, they go, but even after they go they're still here. They never really went anywhere. JOYBELL C.The real meaning of detached love is to let others exist without forcing our will upon them. That is spiritual love. HAROLD KLEMPHe loved constantly, instantly, spontaneously, without thought or words. That's what he taught me. Love is not something you think about, it is a state in which you dwell. That was his gift. CHRISTOPHER MOOREThe path to love is our spiritual destiny. DEEPAK CHOPRA (more Deepak Chopra quotes)Never lose hope, my heart, miracles dwell in the invisible. RUMISpiritual love is without limits or boundaries. Worldly love is superficial and fluctuating. MATA AMRITANANDAMAYILove is the spiritual essence of what we do. Technique is the manifestation of the preparation and investment as a result of the love. WYNTON MARSALISWhen I look inside and see that I am nothing, that is wisdom. When I look outside and see that I am everything, that is love. And between these two, my life turns. SRI NISARGADATTA MAHARAJYou and your love in my life are the grace of God, I could never deserve. MAMTA RAJSHREELove stretches your heart and makes you big inside. BADRUL HISHAMIn love lies the seed of our growth. The more we love, the closer we are to the spiritual experience. PAULO COELHOWhen there is someone that really loves you there will always be hope, so love everybody. DR. JAMES J. KRIEGER D.D.Love holds the cells of bodies as a unity. MURSHID SAMUEL LEWISFrom love, the complete panorama of life. It's absence leads to death, to war, to fratricide. MURSHID SAMUEL LEWISLove for oneself does not mean the self-centered love of the ego. It means to love life. SRI MATA AMRITANANDAMAYI DEVII profess the religion of love, Love is my religion and my faith. RUMIWe take birth in love, lead this life in love and at last get merged in love. SRI MATA AMRITANANDAMAYI DEVILove is the religion and the Universe is the book. MIRABAI STARRThe truth is there is no end for love. Only through love can life spring forth and flower. SRI MATA AMRITANANDAMAYI DEVISpiritual quotes about lifeWhat each of us believes in is up to us, but life is impossible without believing in something. KENTETSU TAKAMORIDon’t let a day go by without asking who you are…each time you let a new ingredient to enter your awareness. DEEPAK CHOPRARealize deeply that the present moment is all you have. Make the now the primary focus of your life. ECKHART TOLLE (more Eckhart Tolle quotes)It’s the possibility of having a dream come true that makes life interesting. Paulo ColehoPAULO COLEHOThe spiritual life does not remove us from the world but leads us deeper into it. HENRI J.M. NOUWENSometimes I think there are only two instructions we need to follow to develop and deepen our spiritual life: slow down and let go. ORIAH MOUNTAIN DREAMERI've learned through the years that it's not where you live, it's the people who surround you that make you feel at home. J.B. MCGEELife isn’t as serious as the mind makes it out to be. ECKHART TOLLELife is like riding a bicycle, to keep your balance, you must keep moving. ALBERT EINSTEINLet go over a cliff, die completely, and then come back to life -- after that you cannot be deceived. ZEN PROVERB (more Zen quotes and proverbs)We are not human beings having a spiritual experience. We are spiritual beings having a human experience. PIERRE TEILHARD DE CHARDINAs a bee gathering nectar does not harm or disturb the color and fragrance of the flower; so do the wise move through the world. BUDDHAYou are never alone or helpless. The force that guides the stars, guides you too. SHRII SHRII ANANDAMURTIMaturity is the ability to think, speak and act your feelings within the bounds of dignity. The measure of your maturity is how spiritual you become during the midst of your frustrations. SAMUEL ULLMANLife opens up opportunities to you, and you either take them or you stay afraid of taking them. JIM CARREY (more Jim Carrey quotes)I realized then that even though I was a tiny speck in an infinite cosmos, a blip on the timeline of eternity, I was not without purpose. R.J. ANDERSONDo not look for a sanctuary in anyone except yourself. BUDDHALet what comes come. Let what goes go. Find out what remains. RAMANA MAHARSHINo individual can ultimately fail. The Divinity which descends into humanity is bound to regain its original state. N. SRI RAMThe real spiritual progress of the aspirant is measured by the extent to which he achieves inner tranquility. SWAMI SIVANANDANothing ever exists entirely alone. Everything is in relation to everything else. BUDDHAWithin each of us is a light, awake, encoded in the fibers of our existence. Divine ecstasy is the totality of this marvelous creation experienced in the hearts of humanity. TONY SAMARASpiritual quotes about healingHealing happens when we see things differently. The question is: do you want suffering or peace? It's that simple. DONNA GODDARDBe a lamp, or a lifeboat, or a ladder. Help someone's soul heal. Walk out of your house like a shepherd. RUMIThe soul always knows what to do to heal itself. The challenge is to silence the mind. CAROLINE MYSSVHealing doesn’t mean the damage never existed. It means the damage no longer controls your life. AKSHAY DUBEYHealing is an art. It takes time, it takes practice. It takes love. MAZA DOHTANatural forces within us are the true healers of disease.HIPPOCRATESSelf–forgiveness is essential to self–healing. RUTH CARTER STAPLETONLove one another and help others to rise to the higher levels, simply by pouring out love. Love is infectious and the greatest healing energy.SAI BABASpiritual healing occurs as we begin to consciously reconnect with our essential being – the wise, loving, powerful, creative entity that we are at our core. SHAKTI GAWAINOne of the most healing things you can do is recognize where in your life you are your own poison. STEVE MARABOLITo heal is to touch with love that which we previously touched with fear.STEPHEN LEVINENothing can harm you as much as your own thoughts unguarded. BUDDHAYour sacred space is where you can find yourself over and over again. JOSEPH CAMPBELLWhen you connect to the silence within you, that is when you can make sense of the disturbance going on around you. STEPHEN RICHARDSWithin you there is a stillness and a sanctuary to which you can retreat at any time and be yourself. HERMANN HESSEFor every spirit who is learning: you heal yourself. THAIIA SENQUETTAYour pain is the breaking of the shell that encloses your understanding. KAHLIL GIBRANHealing the world begins with healing yourself. ANTHON ST. MAARTENAuthentic spiritual ideas have the power to heal. Healing is the building block of both individual and collective spiritual evolution. DONNA GODDARDWhen the healer thinks he is healing, his power is as small as a drop; when he thinks God is healing, and when owing to this thought his own self is forgotten and he is only conscious of the Self of God, then his power becomes as large as the ocean. HAZRAT INAYAT KHANHealing is active involvement in your process, ongoing. S. KELLEY HARRELLQuiet the mind and the soul will speak. MA JAYA SATI BHAGAVATISpiritual quotes about GodHe who is filled with love is filled with God himself. SAINT AUGUSTINEWhenever your foundation is laid in God, there will be nothing that can shake it, no matter how strong the storm is. ANGELO M. SWINSONA sacrifice to be real must cost, must hurt, and must empty ourselves. Give yourself fully to God. He will use you to accomplish great things on the condition that you believe much more in his love than in your weakness. MOTHER TERESAToo often we fail to appreciate that (the) apprehension of God is not only the test of our worship, but also the test of our spiritual growth. SINCLAIR B. FERGUSONTo love another person is to see the face of God. VICTOR HUGOBeing with God is an intense experience of love, calling and purpose. The more you focus on this, the more it melts aware the icy cold of separation, like the sun melting the ice off of the mountain. MARSHALL VIAN SUMMERSWhen I release my weaknesses and blind spots to God, He uses them to help me grow up spiritually. CRYSTAL MCDOWELLThe priceless gift of life is love, with the help from God above. Love can change the human race, make this World a better place. For love dissolves all hate and fear, it makes our vision bright and clear, So we can see and rise above our pettiness on the wings of love. NATALIA LOVEI looked in temples, churches, and mosques. But I found the divine within my heart. RUMITo have you and your love is the blessings of almighty God, I never forget. MAMTA RAJSHREEGod is love, from love the world became. MURSHID SAMUEL LEWISWine is constant proof that God loves us and loves to see us happy. BENJAMIN FRANKLINThis is no mystery to the awakened heart; Peace on earth to men of universal will, Who rise above their selfish limitations And see the world as God would have them see. MURSHID SAMUEL LEWISThere are three expressions of love that awaken us from within: love for oneself, love for God, and love for the entire creation. SRI MATA AMRITANANDAMAYI DEVISpiritual quotes about growthNothing ever goes away until it has taught us what we need to know. PEMA CHODRUNYou have to grow from the inside out. None can teach you, none can make you spiritual. There is no other teacher but your own soul. SWAMI VIVEKANANDAThe soul is placed in the body like a rough diamond and must be polished, or the luster of it will never appear. DANIEL DEFOEThe mind is like a fertile garden in which anything that is planted, flowers or weeds, will grow. BRUCE LEEIf a man does not exercise his arm he develops no biceps muscle; and if a man does not exercise his soul, he acquires no muscle in his soul, no strength of character, no vigor of moral fiber, nor beauty of Spiritual growth. HENRY DRUMMONDComplacency is a deadly foe of all spiritual growth. Acute desire must be present or there will be no manifestation of Christ to His people. A. W. TOZERIt is not the number of books you read, nor the variety of sermons you hear, nor the amount of religious conversation in which you mix, but it is the frequency and earnestness with which you meditate on these things till the truth in them becomes your own and part of your being, that ensures your growth. FREDERICK WILLIAM ROBERTSONA misleading perception or false belief is increasingly being perpetuated that the unconscious or the intuitive is all that really matters in any spiritual endeavor, and that the conscious, rational, logical, analytical mind is the mortal enemy of spiritual awareness and soul growth. ANTHON ST. MAARTENSpiritual growth depends on two things: first a willingness to live according to the Word of God; second, a willingness to take whatever consequences emerge as a result. SINCLAIR B. FERGUSONThe path of spiritual growth is a path of lifelong learning. M. SCOTT PECKThe hardest thing to ever do is to reveal the naked soul to the world. However, in doing so brings healing, growth, strength, and powerful inspiration! H.E. OLSENGive yourself permission to see and feel the extraordinary events in your own life. In internalizing them, you also will find your perspective about life and its meaning will change, resulting in growth and expansion of your soul. SUSAN BARBARA APOLLONThe circumstances and events that we see as setbacks are oftentimes the very things that launch us into periods of intense spiritual growth. Once we begin to understand this, and accept it as a spiritual fact of life, adversity becomes easier to bear. CHARLES STANLEYAn intentional spiritual dietary plan is as essential to your spiritual growth as a deliberate dietary plan is fundamental to your physical well-being. PATRICIA ENNISSpiritual quotes about strengthYou have power over your mind, not outside events. Realize this, and you will find strength. MARCUS AURELIUSI am building a house where the floor is made up of strength. Where the walls are crafted of ambition. Where the roof is a masterpiece of forgiveness. I am building myself. NOOR UNNAHARCourage is not having the strength to go on; it is going on when you don’t have the strength. THEODORE ROOSEVELTIf you were born with the weakness to fall. You were born with the strength to rise. RUPI KAURBring into play the almighty power within you, so that on the stage of life you can fulfill your high destined role. PARAMAHANSA YOGANANDAIf you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. MARTIN LUTHER KING JRAt the end of the day, we can endure much more than we think we can.FRIDA KAHLOStrength doesn’t come from what you do. It comes from overcoming the things you once thought you couldn’t.RIKKI ROGERSYou really are good enough, pretty enough, and strong enough. AL CARRAWAYAnyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength. UNKNOWNNever be ashamed about being broken, because strength is nothing but pain that’s been repaired. TRENT SHELTONDo not let your mind whisper fear into your heart. It will try. It will try. ALISON MALEELife has got all those twists and turns. You’ve got to hold on tight and off you go. NICOLE KIDMANI’ve never met a strong person with an easy past. ATTICUSSome women fear the fire some women simply become it. R.H. SINMay the flowers remind us why the rain was so necessary.XAN OKUWe’re stronger in the places that we’ve been broken. ERNEST HEMINGWAYSpiritual quotes about happinessHappiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude. DENIS WAITLEYWhen you realize there is no lacking, the whole world belongs to you. LAU TZUHappiness is when what you think, what you say, and what you do are in harmony. MAHATMA GANDHITake care of your inner, spiritual beauty. That will reflect in your face. DOLORES DEL RIOMy focus is to forget the pain of life. Forget the pain, mock the pain, reduce it. And laugh. JIM CARREYIf you want others to be happy, practice compassion. If you want to be happy, practice compassion.DALAI LAMAWhatever makes you feel the sun from the inside out chase that. GEMMA TROYWhen I feel like dancing, I dance. I don’t care if anyone else is dancing or if everyone else is laughing at me. I dance. RACHEL DANSONA whole new kind of spiritual happiness dawns in us as we realize that dark clouds do not ruin sunny skies... they merely pass through them to help us remember our love of the light.GUY FINLEYHappiness comes from spiritual wealth, not material wealth... Happiness comes from giving, not getting. If we try hard to bring happiness to others, we cannot stop it from coming to us also. To get joy, we must give it, and to keep joy, we must scatter it. JOHN TEMPLETONThe resistance to the unpleasant situation is the root of suffering. RAM DASSSometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.NHAT HANHWhen we understand clearly that inner peace is the real source of happiness, and how, through spiritual practice, we can experience progressively deeper levels of inner peace, we will develop tremendous enthusiasm to practice. GESHE KELSANG GYATSOHappiness is your nature. It is not wrong to desire it. What is wrong is seeking it outside when it is inside. RAMANA MAHARSHIWhen one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has opened for us. HELEN KELLERThousands of candles can be lighted from a single candle. Happiness never decreases by being shared. BUDDHAThere is no way to happiness -- happiness is the way. NHAT HANHHappiness is the meaning and the purpose of life, the whole aim and end of human existence. ARISTOTLEYou will never be happy if you continue to search for what happiness consists of. You will never live if you are looking for the meaning of life.ALBERT CAMUSIf you want to live a happy life, tie it to a goal, not to people or objects.ALBERT EINSTEINBe so happy that when others look at you, they become happy too. HARBHAJAN SINGH YOGIHappiness is a perfume you cannot pour on others without getting some on yourself.RALPH WALDO EMERSON

I Took a Break From Meditation and the Results Surprised Me
Meditation

I Took a Break From Meditation and the Results Surprised Me

Earlier this year, I attended my first Vipassana retreat. From 4am to 9pm for 10 days, with brief stops for breakfast and lunch, I meditated. Multiple times each day, I was reminded of the impermanence of existence (annica) and the importance of creating consistency with a meditation practice.Although this was my debut retreat, I’ve been meditating for six years. I’m well-versed. The discipline required for 10 days of noble silence was manageable. The experience renewed my vigour, as I found myself grounded, grateful, and connected to the wildlife of the German countryside, determined to stick to the recommended practice of one hour, twice per day.As I left, I told myself: the results are worth it. I can do this.And I did. For a number of weeks, I’d wake up, stretch, spend an hour on the mat, and feel a sense of fulfillment. Each evening I’d do the same. S. N. Goenka — who taught the technique posthumously through recorded audio and nightly Dharma talks — would be proud of my effort and determination.A sudden breakBut two hours became increasingly challenging. After a month, I reduced to two 45-minute meditations. That’s better, I thought. But I was ignoring warning signs; my practice, which has given me so much inner-freedom and joy, was becoming a chore. I was more committed to the idea of commitment than the practice itself.The low hum of discontent grew as sitting in meditation felt burdensome over the following months. Then, one day, I stopped. The desire to meditate dissipated. I was experiencing the meditative equivalent of burnout. I’d overextended myself, ignored the signs, failed to check in with myself.Aware of the ups and downs of the spiritual path, I decided to listen to this sense of apathy, to flow with it and trust the path I was taking. This led to a complete detox from the practice, without allowing myself to fall into the trap of guilt. My hiatus was necessary, and taught me an important lesson.Meditation is experientialAs soon as meditation is intellectualized, we move away from the realm of genuine meditation. The trouble is, our minds love to intellectualize. Talking or thinking about meditation can be addictive, entertaining. During my break, I realized that I’d moved away from the practice itself and was conceptualizing the results. I wasn’t open-minded or ready to experience. I was sitting with the expectation I’d feel better, calmer, clearer, through meditation, but these expectations led to disappointment, frustration, and a sense of entitlement.Enter the paradox of meditation Yes, peace of mind is often the outcome, but only when we let go of the desire for peace of mind. During the Vipassana retreat, I’d surrendered to learning the technique. The benefits took care of themselves. But in the months following, I’d developed a craving for the benefits, instead of allowing them to arise naturally.My unplanned break illuminated this issue through the opposite experience. Because I wasn’t meditating, my expectations reduced. But rather than feel irritable or distracted, I was more grounded, calmer. Without the safety net of morning meditation, I was instinctively mindful throughout the day, bringing a sense of ease and flow.Upon reflection, having sat for 45 minutes or an hour in the morning, I created a sense of “I’ve done my part for the day” and stopped paying as much attention to mindful practice throughout the day. Additionally, my expectation of calm created resistance to anything other than calm — such as anxiety or unease — thus making those symptoms increase via inner tension.Finding BalanceEnergised by this realization, I returned to my practice. This time, though, I maintained a sense of playful curiosity, a crucial element of the Beginner’s Mind. I made sure I wasn’t being enticed by expectation, but re-focused on the technique and let go of expectations of outcome. With a new sense of ease, my enthusiasm returned.As a big believer that everything unfolds exactly as it should on the spiritual path, I see my hiatus as an important reminder to avoid complacency. It’s a reminder of duplicity of ego traps, of the tendency for craving, attachment, and expectations to find their way into spiritual practices.Above all, it offers a reminder of the core ethos of mindfulness — equanimity and acceptance. It's a reminder that, sometimes, loosening your grip is the best way to continue to grow.

Why You Should Be Using Reflective Meditation for Accelerated Growth
Meditation

Why You Should Be Using Reflective Meditation for Accelerated Growth

Meditation has an abundance of practical uses for accelerated personal and spiritual growth. One of the most fruitful practices is deliberate self-reflection. However, before creatively exploring its unlimited potential, it’s important to master the basics, to increase focus and quieten the mind. Attempting worthwhile reflection or visualisation is difficult if easily distracted by thought.In Hinduism and Buddhism, samadhi refers to a state of intense, single-pointed concentration. The Buddha identified right concentration (samma samādhi) as a key element in the cessation of suffering, by purifying the mind and leading to inner tranquility and calm. This practice focuses on a single object. Personally, I pay close attention to the breath, noticing its rise and fall, returning attention to it whenever I notice I am distracted.Such is the incessant nature of the monkey mind, increasing concentration is a lifelong task in itself. When starting meditation, I was humbled by how easily I would become distracted. Barely a moment would pass before I was caught in the land of fantasy, reliving past memories or thinking about what to eat for dinner.Concentration (the foundation of inner exploration)Through time and practice, my levels of concentration have improved significantly thanks to meditation. Granted, there are practical uses in everyday life, particularly when it comes to maintaining mindfulness throughout the day, getting in the zone to write, or placing my attention on what’s important, without being easily misled by thought.Above all else, it expands the potential of the meditation practice itself. A personal favourite is meditating to self-reflect. Unlike rumination -- where events are replayed over and over, leading to feelings of guilt, anxiety, or despair -- reflection has purpose. Past events are viewed with clarity, in order to gain insight and understanding. These insights then become precursors to making positive changes, to the way we interpret events and the way we live our lives.Meditation cultivates an environment of focus primed for purposeful reflection. The process begins by setting the intention to reflect on a particular topic. Feel free to experiment with a personal approach to choosing a topic. Discernment can be an intuitive or a rational. I believe the mind has an intelligence of its own, and it’s likely you’ll be aware of the areas of life requiring a little introspection.Once decided, set the intention to explore the topic with mindful non-judgement. Reflecting on a situation with clarity requires an attitude of acceptance, openness, and curiosity. This mindset is invaluable for growth. Rather than feel like helpless victims of our emotions, thoughts and behavioural patterns, non-judgement allows us to view our own lives with curiosity. It allows us to move beyond sticking points, such as defensiveness, resentment, or blame.Reflect and relive the momentHaving taken a moment to concentrate and calm the mind, recollect the incident, in all its vibrance. Relive the incident in the mind’s eye -- see what you saw, hear what you heard, feel what you felt. Notice any emotional responses or thoughts that arise while reliving the incident, maintaining the non-judgemental approach.Next, it’s time to look under the bonnet. Assess the beliefs or mindsets contributing to the incident. For example, if you felt a surge of anxiety talking to someone you admire, you may identify a pattern of perfectionism, which added pressure to the interaction. This may be linked to the beliefs such as “I have to impress,” or “I have to be on top form for this person to like me.”Furthermore, you may notice the patterns in behaviour. Patterns are telling, as they suggest a recurring theme usually linked to a deep-rooted belief. In the above example, you may realise perfectionist tendencies are most apparent when interacting with people you admire. You then notice that this is fuelled by the need for validation, which alters your behaviour.Once you feel you’ve explored the incident fully, let go of any focus, and slowly adjust back to your environment, and slowly bring yourself out of the meditative space.Integrating insightsJournal the insights uncovered following the meditation to add an extra layer of objectivity. The intention is to integrate the experience to fuel personal growth and spiritual development. This is an active process to enact change by applying the lessons the experience provided. The more awareness we bring, the better we adapt to similar situations in future. We may exercise self-compassion to alleviate perfectionism, or dig deeper to uncover why we need to seek validation in others.RELATED: These 5 Gratitude Journals Will Help Increase Your Mood and MindfulnessRepetition and reflection in this way has a profound effect in the long run. It transforms our perspective on life and suffering; even the most challenging situations and emotional responses provide us a rich resource to learn and to grow.Additionally, this approach allows us to develop a purposeful, skillful mindset. Rather than ruminating, self-pitying or replaying events over and over, it asks the question -- what can I learn from this?The beauty of life is, there’s always something to learn.