Issue #67: A Meditation Blueprint
Good morning. It's Wednesday, November 16th. We've talked about why to meditate - today, let's dig into how to start meditating and, most important, stick with it. Happy birthday to Josh - our newest team member at Thrive25!
“There is no path to happiness, happiness is the path.”
From the Lab: How to Actually Meditate
Take Action: Commit to Practice, Not Perfection
Speed Read: Quick as a FLASH
Wednesday Weights: Squat, Press & Row
What We're Watching: Debunking Meditation Myths
The number of adults in the U.S. practicing meditation has tripled since 2012. (Source)
From the Lab
Search results for “types of meditation”:
Umm - so how many types are there?
The translation from the ancient Vedas text to our modern version of meditation has taken many forms. But at the end of the day, the objective is the same - to slow down our mind that is trying to keep up with today’s crazy world.
Any of the sources above will provide a list of the various forms of meditation - Mindfulness, Zen, Transcendental, Vipassana, etc.
If you prefer an app or a guide to walk you through meditation, here are the top recommendations based on what you want to achieve:
For me, I really like the Ziva Meditation from Emily Fletcher.* It's designed for people that struggle to meditate and are looking for ways to manage a fast-paced life. It's 15 min 2x per day and you get:
Mindfulness: deal with stress in present moment
Meditation: get rid of stress from past
Manifesting: create dreams for future
Here's how to start:
Mindfulness (1-2 min) - Get comfortable, close eyes and slowly go through your 5 senses to be totally aware of where you are. A few breaths each on what you hear, what you feel, what you see (yes, with eyes closed), what you taste, and what you smell.
Meditation (12-14 min): Start gradually saying the word "ONE" in your head. Let your thoughts happen (they will). Don’t get frustrated (I still do). Just consider what pops into your head and get back to saying "ONE."
Manifestation (2 min): Keep eyes closed and ask “What am I grateful for right now?” and then think of one dream/goal/desire - think about it as if it’s real right now. We all think we’re chasing a goal, but we’re actually chasing the feeling we’ll get from achieving that goal.
I’ll be honest I completely struggle with the manifestation - but I’m working on it!
*Want more info - check out her book Stress Less, Accomplish More.
Take Action
If this is all too much - check out the video below from Light Watkins. Make meditation as easy as possible!
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Speed Read
Health & Longevity in the News
Aging Population: Yesterday, the global population crossed 8 Billion. McKinsey estimates the percent of individuals over 65 will grow from 9.4% (today) to 16.5% by 2050. The net: we’re living longer. But are we living better? Check out 6 shifts to support healthy aging - they sound eerily familiar to Thrive25’s business plan. (McKinsey)
Quick as a FLASH: FLASH radiotherapy for cancer treatment aces its first human trial. Radiation therapy is common in cancer treatment, typically exposing patients to radiation for 15-30 min per session with FLASH the treatment lasts 0.3 seconds with the same pain relief. More testing required, but this could be huge for treatment in sensitive areas that can be damaged by radiation (brain, lungs) as well as in children. (Learn more)
Why Not Urban Hiking: Want to explore the outdoors, but don’t want to go far from your apartment? Then consider urban hiking. This guide shares the top spots within some major U.S. city limits, even Los Angeles. (Outside)
Wednesday Weights
How's this for a full-body lift in just 5-10 minutes? Go a little heavy for your legs, chest and back - you'll be feeling years younger!
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
What We're Watching
Great TEDx on debunking the myths of meditation from Light Watkins.
Thanks for joining us today!
Check out the latest workout videos on our YouTube channel
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.