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Silent Sunday 🍃🌞
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Category: spiritual
10 facts: Why is self-awareness an ultimate goal?
1. Self-awareness is quite a commonly used term for mental health and well-being. While it has been discussed frequently, many people lack its actual understanding. Our everyday life is often caught up in autopilot mode, so our quality of awareness is very low. Our thoughts, emotions, reactions, habits, routines and impulses of day-to-day life are all on autopilot, so that instead of being aware of them, they keep us in control every day. So, it is important to understand Self- awareness and learn this ability of self-observation to improve our quality of awareness.
2. Many times in real life, we have gone through similar experiences, similar kinds of failures, attract similar people, have similar reactions, similar impulses, similar emotional meltdowns; the reason is not the outside world, but it is our inability to understand ourselves and our unwillingness to change. Most of the time, we are not self-aware of our emotional state, lack understanding of our strengths and weaknesses, so we end up in similar situations and experiences. As an individual, it is important to learn self-assessment, introspection and the ability to recognise our thoughts, feelings, emotions and actions.
3. Self-awareness is a psychological skill of knowledge and understanding about one’s own emotional state. It’s about self-observation, self-assessment of one’s emotions, thoughts, feelings, reactions and actions. It’s a capability of recognising one’s own reactions, actions, and behaviour in interacting with the outside environment and other people. Self-awareness helps in identifying tendencies, understanding emotional states, strengths, weaknesses, limitations and personal goals. It’s a lifelong learning ability to develop confidence and optimism in this dynamic world.
4. Self-awareness can be beneficial in several ways:
• Helps in building self-esteem, self-control, creativity, and skills
• Benefits include self-acceptance, emotional growth, and self-development.
• Aids in decision-making.
• Understanding strengths, weaknesses, and limitations.
• Accurate self-reports.
5. For several decades, thousands of research studies have been carried out to understand the interconnectedness between self-awareness and important key attitudes of human behaviour like habits, feelings, emotions, happiness, stress parameters, empathy and job satisfaction. Broadly, two types of self-awareness studies are recorded as :
• Internal self-awareness: It’s the ability to observe and monitor our inner world, while some label it as a state of self-consciousness temporarily. It is found to be associated more with relationships and job satisfaction as we try to fit ourselves with our personal control and social control.
• External self-awareness: Some state it as the difference between how we see ourselves and how others perceive us. Studies show that people who understand how others see them can be more empathetic and understanding of others’ perspectives.
6. Extensive research has identified five layers of self-awareness:
• Physical: Awareness of your physical body as shape, size, gender, race, ethnicity and five senses.
• Energetic: The breath and energy levels, which include the life forces that help you to move, think, create and take action.
• Mental: The thoughts, feelings, emotions that help you to react and take actions for yourself, others and life.
• The Witness: When you learn to become your witness and become aware of the different layers of self-awareness without being judgmental. This is an essential part of the path of learning self- awareness because you can bring about changes, a better understanding of your flaws, unhelpful patterns of beliefs, and habits that need to change.
• Bliss: Deep connection with a Higher Self, the Truth. A spiritual interconnectedness with the Divine.
7. The skill of knowing yourself is the biggest deal. If we actively start employing this art of self- awareness, we see ourselves as in a mirror, no hidden veil, just inside out, the reality as it is. Then,we start to find acceptance within ourselves, develop resilience if changes are not possible, and consciously bring about changes in our reactions, habits, behaviour and actions in our day-to-day life whenever required. This makes our everyday life approach easier, better handling relationships with people around, self -efficacy in controlling our mind, emotions, impulses, feelings, reactions, dealing with the external environment, people and the world around as it is.
8. Being in a path of self-awareness asks us to understand:
• Clear knowledge of our basic nature, character, impulses, flaws and desires.
• Observe our own habits and behaviour in dealing with our inner world and external world.
• In alignment with our energy levels and breath, and how they are affected by our choices and lifestyle.
• Keep an eye on our thoughts, feelings, emotions, impulses and learn to respond rather than react to whatever life throws us.
• Being a witness to self (intuitive wisdom) so that self-acceptance is easier without being judgmental.
• Searching for our connectedness to something bigger than ourselves.
9. Practising and learning to seek self-awareness is far from being an easy task; it is a lifelong process. Our day-to-day life is so much attuned to working, earning money, parenting, paying the mortgage, bills, and routine hustles that we hardly get time for ourselves. Besides, many obstacles cause hindrance in this path :
• Fear – Knowing and understanding our vulnerability, uncomfortable emotions, and weaknesses.
• Attachment – attachment to people, desires, things can often lead to internal conflicts.
• Aversions – Conscious understanding and resurfacing of situations, people, we usually avoid, internal conflicts, unresolved emotions and discomforts.
• Ego- Instead of being the centre of the world around us, knowing that ego is that tool to distinguish us “I” from the outside world, learning to balance it with wisdom rather than controlling us.
• Ignorance – Learning and understanding about the larger picture of life, rather than being happy when life goes well and disliking it whenever life throws challenges.
10. Developing and seeking self-awareness is an ongoing process, a lifelong learning. In this process, as an individual, there is tremendous personal growth, control over emotions, decision- making and self-acceptance with limitations. Some of the basic strategies are:
• Daily practising mindfulness, calmness, and reflections upon thoughts without judgement.
• Journaling your thoughts, feelings, emotions, impulses on experiences and situations.
• Getting honest feedback from trusted friends, family members, siblings, and partners.
• Self-analysing the situations that can trigger strong emotional responses like anger, panic- attacks, pain, and fear.
• Self- assessment of limitations, weaknesses, strengths, and levels of resilience.
• Routinely reviewing the day-to-day reactions, actions, decisions and interactions.
Thanks for reading.
Peace and love 🙏
Merry Christmas wishes 🎄
May the Divinity and miracle of Christmas bring abundance, peace and joy in every home and families.
Wishing all my lovely fellow bloggers, a wonderful and blessed Christmas to you and your loved ones 🎄❤️
Peace and blessings 🙏
Wordless Wednesday 🍃
Peace and blessings 🙏
Wordless Wednesday 🍃
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Silent Sunday 💛
Happy Easter Sunday 🌞
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Taming the monkey mind….5 facts 🙌
‘Monkey mind’, yes, that’s what the Buddhists called our wondering mind. The more you try to control, the more it wanders. This is the nature of the human mind. It can never remain still. During the day, whenever, we try to be still, the mind races ahead to the future or returns to the past in some old memories. Our mind is always thinking of something or another. Distractions like tasks, jobs, people around, day-to-day stress, entertainment, and social media, all add up to the flickering nature of the mind. Therefore, let’s explore why our mind behaves this way and how we can try to control it, if at all, it’s possible:
1.A wandering mind is quite a normal behaviour and characteristic in nature. The attention shift of the mind from one thought to another is involuntary before even we notice it. In a monotonous daily activity of a boring nature, like studying, in the classroom in case of a student, or doing daily chores, it can happen voluntarily.
2.Studies show that the mind wonders mainly for two reasons: Either the work or activity, we have been doing is not engaging and monotonous and another reason can be that facing obstacles or hard task causes worry and anxiousness.
Sometimes, Scientists, link the wandering nature to creativity, explorative and intuitive mind. However, this becomes problematic. In those times, when we are supposed to be working, we lose focus and attention or think in bed when we are supposed to sleep. Oftentimes, the mind is either daydreaming, imagining things, anxious thoughts worrying about the future or replaying some old memories, stuck in some emotional thoughts.
3.What can be the possible causes of a wondering mind?
*Anxiousness and worrying mind.
*Boring and repetitive activities.
*External distractions like our mobile phones and other gadgets, people around, noises, social media.
*Internal distractions like stress, anger, hurt, sadness. Physical discomfort like fatigue, pain, hunger.
*People with attention deficit disorder have a hyperactive mind.
4.Self-awareness: How can I realise that I have a wondering mind?
Firstly, being aware of your own mental state. Most of the time, if you find yourself, overthinking, worrying, and ruminating thoughts.
Your mind is often, exhausted, being engaged in unproductive thoughts, unable to find solutions to problems or losing your spontaneous problem-solving ability.
Being self-aware, in such a state of mind, can help us to bring about change in our mental state.
5.Taming a wondering mind can be a very difficult task. But, with practice and consistency, everything is possible.
a)Meditation is an effective tool. Again, meditation is’nt easy. Perhaps, sitting still in a quiet place, trying to focus the mind is a hardest task. Focusing on breathing is a commonest method. Other methods can be, focusing or imagining an object like sun, moon, or the ocean. Using a guided mediation or listening to nature sounds, chanting of mantras can be effective.
b)Journaling is a powerful tool to clear the mind. Noting down daily thoughts, thoughts related to job, loved ones, family, future goals, holiday plans, emotional pain, feelings of old memories can be very useful to clear the mind clutter. Writing down can self-help to acknowledge the bothering thoughts and refocus the mind to concentrate on the task at hand.
c)Physical activity like going for a walk, physical movement of the body, legs and hands, watering your balcony plants, spending time in nature, light exercises can be very helpful to reset the mind. Playing an instrument, or listening to a music piece can be rejuvenating to refocus the mind too.
d)Sleep and adequate rest are necessary to clear the mind clutter. Getting a proper goodnight sleep and following a daily sleep routine is mandatory. Making a conscious effort to keep away from our mobile phones, social media distractions, caffeine free, emotional disturbing thoughts, 2-3 hours prior going to bed, can give an adequate sleep.
Thanks for reading.
Peace and love 🙏
Wordless Wednesday 🙌
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10 facts to know about chia seeds 🙌
1.Originally from Guatemala and Mexico, Chia seeds also called Salba seeds are grown from a flowering plant. Its known widely for its medicinal benefits. These seeds are rich sources of antioxidants and polyphenols like quercetin, chlorogenic, kaempferol and caffeic acid. They are plant-based sources of omega-3 fatty acids, mostly alpha-linoleic acid (ALA) and nutrients rich in calcium, magnesium, iron and phosphorus that support the immune system. Because of its immense health benefits, it has been commercially grown across the globe to meet the demands.
2.Antioxidant-rich chia seeds can remove oxidative stress by destroying the free radicals in the body. Having it regularly can reduce the risk of developing heart disease, lower the risk of diabetes by improving blood sugar, reduce inflammatory diseases and lower blood pressure. Due to its high calcium content, it helps to maintain bone health, and nerve and muscle function.
3.Though it is a rich source of plant-based omega-3 fatty acids, but eating only chia seeds may not be enough. Other sources of Omega-3 fatty acids like flax seeds, hemp seeds, walnuts etc need to be taken to complete the body’s requirement to prevent developing chronic diseases. Research has shown that having regular Omega-3 fatty acids can maintain heart health, lower cholesterol, lower blood pressure, prevent blood clots and reduce the risk of inflammation like rheumatoid arthritis, lupus, and eczema.
4.Chia seeds are used mainly for healthy weight management. Since the seeds are rich in fibres, they absorb plenty of water, and expand in the stomach. They give a sensation of fullness in the stomach making you eat less. Therefore, it is good for weight management and reduces bloating and belly fat. The rich fibres in the seeds are also good for gut health by providing food for the gut microbiome.
5.Medications: People who have already known cases of diabetes and hypertension and have been using medication for the lowering of blood pressure and blood sugar can use chia seeds but with precautions. Having a teaspoon of the seeds with the physician’s supervision can cause no harm. However, having in big amount can further lower the blood pressure and blood sugar leading to complications.
6.In spite of it’s great health benefits, chia seeds can sometimes cause some issues. Eating in big quantities can further complicate certain conditions like inflammatory bowel disease, in some cases, they can cause diarrhoea, constipation and bloating. Due to it’s fibre content, the seeds are difficult to digest when having in large quantities. Like other seeds, it can be allergic to some individuals. So, having 1-2 teaspoonfuls is recommended normally rather than having a big quantity to prevent complications.
7.Chia seeds are tiny seeds which break easily. Many people use them in either whole form or in powdered form. Sprinkling a teaspoon full of chia seeds in your breakfast bowl of oatmeal, smoothies, and soups are common. Soaking them overnight and using them as chia sprouts is very beneficial. Chia pudding is commonly used as well by mixing them with milk or juice. Ideally, chia seeds are soaked in liquid or sprinkled over meal so that the seeds expand before eating is useful rather than having them directly.
8.The consumption of a high-fibre diet which is a healthy requirement of the body can cause dehydration due to the pulling of water from the tissues. So, chia seeds can be added to your drinking water which can help you remain hydrated throughout the day and also along with meals, this way, the nutrient-dense of the seeds can also be received.
9.Another cosmetic benefit of chia seeds that needed to be mention is that these seeds are good for skin maintainence, reducing skin pigmentation and dark spots. Due to the presence of omega-3-fatty acids, polyphenols and other nutrients, it can prevent or lessen the UV damage to skin. They are good for hair as well and can be used as hair mask.
10.Like all other superfoods, chia seeds should be consumed daily, not more than 25-30 grams per day, or 1-2 teaspoonful daily. They are cooling agents as they retain water in the body and keep you hydrated. Ideally, they should be consumed after soaking them overnight in water to get the maximum benefits.
Thanks for reading.
Peace and love 🙏
10 facts to know why Nature Bath is essential and worth knowing 🙌
1. Shinrin Yoku is a Japanese idea which means relaxing in nature or forest. So, the concept of Nature bath originated from this idea. The concept simply means spending time in nature or strolling and breathing the clean air in the woods. It’s not about running, jogging or hiking in the woods to lose weight or increase the heart rate. It is a calming stroll or a simple walk in nature, being aware of the surroundings by the five senses. It has been approved by many studies to have tremendous benefits for mental and brain health as well as positive impact on the immune system.
2. For centuries, people were roaming around in forests, and woods for food, livestock, hunting and other purposes. So, this was not a new thing in the human race. But, in today’s time of urbanization stressful life, competition, and spending hours on social media, people hardly have time for a simple walk in the forest or a park nearby. Recent studies by different researchers like Japanese Medical doctor Qing Li have urged the significance and enormous health benefits gained by this simple outdoor activity. Li pointed out that a simple touch, look, listening and smell in the woods can greatly impact the overall wellbeing.
3.Studies show that trees release phytoncides, a chemical which they liberate to protect them in nature from insects, has several health benefits. While strolling in the woods, when we inhale this compound, our body releases more natural killer cells, a type of white blood cells which help in fighting viral bourne diseases and even cancers. It has also anti-bacterial and anti-fungal qualities and supports the immune system.
4.Several studies have shown that strolling among trees helps to breathe an extra supply of oxygen and take away the daily stress stimuli by lowering the cortisol level. It also means the sympathetic nervous system can be slowly taken over by the parasympathetic nervous system and concentrate on relaxation and healing. The blood pressure, blood sugar and heart rate, all of them, coming back to the normal level.
5. As already mentioned, phytoncides released by plants and trees have a regulatory effect on the human moods too. Studies shows that some types of phytoncides like anti depressant beta-pinene has direct effect on mood and help in reducing anxiety, anger and depression. It has anti inflammatory and antioxidant properties. Phytoncides helps the mind with clarity, focus and calming effect which makes it better eqipped to handle stress.
6.Other phytoncides named alpha-pinene released from trees and plants have many health benefits. Due to its calming, sedative properties, it has a direct effect on sleep and overall mental health. It improves sleep, releases stress, and reduces body pain, apart from anti-inflammatory, and antioxidant properties which strengthen immunity.
7.According to Dr Qing Li’s book “Forest Bathing”, the healing power lies in connecting the five senses to nature. It is simply a slow walk in nature, leaving behind your phone and other gadgets, and being mindful of the surrounding. Breathing fresh air with an extra supply of oxygen, listening to the chirping of birds, the breeze, the touch of leaves, soil, the smell of the woods, and lying on the ground, all of these simple activities are stress busters.These activities releases the happy hormones and lowers cortisol. The natural inhaling of phytoncides are immunity boosters and powerful healers. A small amount of time spent can have a great impact on health and well-being.
8.You don’t need a forest or woods. Wherever there are trees, anywhere, everywhere, maybe in hot, cold or snowy weather, or maybe in a park or garden, you can do forest bathing.
In case, it is not possible, make some time to spend on your balcony among the planted pots.
In some way or another, nature does have a beneficial impact on health as a stress buster. Other therapeutic activities which can be done in an open environment with trees are meditation, yoga, breathing exercises, painting, pottery and so on.
9.Forest bathing is very helpful in the recovery phase of people affected with various illnesses including cancers. Trees releasing phytoncides aid in immune cell response and help in increasing the responses of anti-cancer proteins like granulysin, perforin and granzymes. It helps in increasing the count of naturally killer cells which helps to fight the tumour cells.
Since it lowers the cortisol, it slows down the heart rate and lowers the blood pressure. It elevates the mood and has a calming effect on mental health.
10.In an urban scenario, people might think that forest bathing is just not possible in a busy life. But,taking a little time off from noisy, stressful environment, without the cellphone and other gadgets for a short stroll in a nearby park or garden can definitely reduce the stress level and have a calming effect on the mood. Any such opportunity in your busy routine life can make a big difference on the health and wellbeing.
Thanks for reading.
Peace and love 🙏
3H:health,happiness,healing 