{"componentChunkName":"component---node-modules-narative-gatsby-theme-novela-src-templates-article-template-tsx","path":"/beginners-guide-to-meditation","result":{"pageContext":{"article":{"id":"09b33e81-56e1-5b42-84c4-81dcf5f5e3d3","slug":"/beginners-guide-to-meditation","secret":false,"title":"Getting started with Meditation 🙇","author":"Gyanesh Mishra","date":"November 8th, 2020","dateForSEO":"2020-11-08T00:00:00.000Z","timeToRead":8,"excerpt":"Your guide to mindfulness and meditation.","canonical_url":null,"subscription":true,"body":"function _extends() { _extends = Object.assign || function (target) { for (var i = 1; i < arguments.length; i++) { var source = arguments[i]; for (var key in source) { if (Object.prototype.hasOwnProperty.call(source, key)) { target[key] = source[key]; } } } return target; }; return _extends.apply(this, arguments); }\n\nfunction _objectWithoutProperties(source, excluded) { if (source == null) return {}; var target = _objectWithoutPropertiesLoose(source, excluded); var key, i; if (Object.getOwnPropertySymbols) { var sourceSymbolKeys = Object.getOwnPropertySymbols(source); for (i = 0; i < sourceSymbolKeys.length; i++) { key = sourceSymbolKeys[i]; if (excluded.indexOf(key) >= 0) continue; if (!Object.prototype.propertyIsEnumerable.call(source, key)) continue; target[key] = source[key]; } } return target; }\n\nfunction _objectWithoutPropertiesLoose(source, excluded) { if (source == null) return {}; var target = {}; var sourceKeys = Object.keys(source); var key, i; for (i = 0; i < sourceKeys.length; i++) { key = sourceKeys[i]; if (excluded.indexOf(key) >= 0) continue; target[key] = source[key]; } return target; }\n\n/* @jsxRuntime classic */\n\n/* @jsx mdx */\nvar _frontmatter = {\n  \"title\": \"Getting started with Meditation 🙇\",\n  \"slug\": \"beginners-guide-to-meditation\",\n  \"author\": \"Gyanesh Mishra\",\n  \"date\": \"2020-11-08T00:00:00.000Z\",\n  \"hero\": \"./images/galaxy-hero.jpg\",\n  \"excerpt\": \"Your guide to mindfulness and meditation.\"\n};\nvar layoutProps = {\n  _frontmatter: _frontmatter\n};\nvar MDXLayout = \"wrapper\";\nreturn function MDXContent(_ref) {\n  var components = _ref.components,\n      props = _objectWithoutProperties(_ref, [\"components\"]);\n\n  return mdx(MDXLayout, _extends({}, layoutProps, props, {\n    components: components,\n    mdxType: \"MDXLayout\"\n  }), mdx(\"p\", null, \"Meditation has been around for centuries. Its one of the oldest practices that has been used by people to attain peace, mindfulness, relaxation, and connection to a higher power.\\nIf you live in any health obsessed city like me, you\\u2019ll notice that a lot more mindfulness/meditation camps have popped up to accompany the the hot yoga, gym, and crossfit industry.\"), mdx(\"p\", null, \"I personally enjoy living and plan on being on this earth for a whole lot longer so I very much love to explore any fitness/health trend to see what the pros/cons are and if it\\u2019s something that falls within my values.\\nI\\u2019ve meditated on and off since grade school but never really paid attention to the benefits it brings and never really researched. About 2 years ago, I discovered that my understanding of it was completely wrong and that there is more than one way to meditate.\"), mdx(\"h1\", {\n    \"id\": \"what-is-meditation\"\n  }, \"What is meditation\\u2753\"), mdx(\"p\", null, \"Ofcourse once I knew I was wrong, I had to go look for answers! What exactly is it? How does it work? Does it even work?\\nI always love starting from scratch and once I had the confirmation that I indeed didn\\u2019t know anything, I could only go up \\uD83D\\uDCC8\"), mdx(\"p\", null, \"So after a bit of research I thought to myself that this must be how smart people on earth stay so sharp!\\nAll I have to do is meditate everyday and before I know it I\\u2019ll be exhibiting the big brain energy.\\nPerhaps I was a few weeks away from becoming \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://en.wikipedia.org/wiki/Professor_X\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Professor Charles Xavier\"), \" and controlling/reading minds like nobody\\u2019s business.\\nHowever as I researched more, I was disappointed that I can\\u2019t be Professor X \\uD83D\\uDE26. But it became clear to me why this practice gets so much credit. \"), mdx(\"p\", null, \"Meditation has been described in many ways throughout the years! Here\\u2019s a couple of my favorites:\"), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, mdx(\"strong\", {\n    parentName: \"p\"\n  }, \"\\u201CMeditation nourishes the mind in the same way that food nourishes the body.\\u201D\"))), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, mdx(\"strong\", {\n    parentName: \"p\"\n  }, \"\\u201CMeditation is taking ourselves a little less seriously.\\u201D\"))), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, mdx(\"strong\", {\n    parentName: \"p\"\n  }, \"\\u201CMeditation is like a gym in which you develop the powerful mental muscles of calm and insight.\\u201D\"))), mdx(\"p\", null, \"Basically it provides you with the ability to keep a level head at all times. In a world where everyone is running all the time, it helps you to slow down and take a minute.\\nMeditation doesn\\u2019t make you a better person, a different person, or even a new person. It helps you gain more clarity about your true self and THAT in turn will help you with the rest of your life.\"), mdx(\"h1\", {\n    \"id\": \"how-does-it-work-\"\n  }, \"How does it work? \\u2728\"), mdx(\"h3\", {\n    \"id\": \"dont-let-your-emotions-cloud-your-judgment\"\n  }, mdx(\"em\", {\n    parentName: \"h3\"\n  }, \"\\u201CDon\\u2019t let your emotions cloud your judgment.\\u201D\")), mdx(\"p\", null, \"I\\u2019m sure we\\u2019ve all heard this quote in different forms at various points in our life. We\\u2019re all humans, if you\\u2019re reading this and you\\u2019re not one, then ermmm\\u2026 I come in peace, DM me?\"), mdx(\"p\", null, \"For the rest of us humans, we make mistakes when we\\u2019re emotional, and we get emotional, A LOT actually! Which in turn leads to making great/poor decisions based on it.\\nThere\\u2019s also plenty of studies done about the connection of Emotion and Decision making! That isn\\u2019t the focus of this article so I\\u2019ll refrain from discussing them, but I liked these 2 while researching if you\\u2019re interested:\\n\", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://scholar.harvard.edu/files/jenniferlerner/files/annual_review_manuscript_june_16_final.final_.pdf\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Study 1\"), \" and \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"http://cogsci.uwaterloo.ca/Articles/emotion.action.pdf\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Study 2\"), \".\"), mdx(\"p\", null, mdx(\"em\", {\n    parentName: \"p\"\n  }, \"\\u201CBut we can\\u2019t just stop being emotional, Gyanesh!!!\\u201D\"), \" I know! I hear you! That is definitely not the lesson here. People who meditate or appear to be calm or have been training for years aren\\u2019t machines.\\nYou don\\u2019t suddenly start controlling your emotions, you just stop letting those emotions control you. That\\u2019s it, this mantra will change your perspective, your behaviour, your actions in such a formidable way, it\\u2019s almost unreal.\"), mdx(\"p\", null, \"When we can look at a situation for what it is instead of what we perceive it to be, we allow ourselves to understand and process it better. You will still feel, you will still get hurt, dazed, confused, etc.\\nBut you will have the toolset to stop, process, understand, and act accordingly.\\nDaniel Goleman talks about how anger is a secondary emotion in his book \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://amzn.to/38l6Fjb\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Emotional Intelligence\"), \".\\nHe explains, that whenever we feel anger, underneath we\\u2019re actually either afraid, scared, or are being driven by some other primary emotion. That\\u2019s why people always say not to make a decision when you\\u2019re angry!\"), mdx(\"p\", null, \"Practises like meditation implores you to sit down with yourself and truly understand what is going on within you without any judgments. You\\u2019re not expected to stop any thoughts from entering your head, you just sit there observing them.\\nYou try to find out if there are any patterns or the root cause if something\\u2019s truly bothering you and how you can be free of it.\"), mdx(\"p\", null, \"I\\u2019d also like to touch on two important points before we proceed with the types of meditation:\"), mdx(\"ol\", null, mdx(\"li\", {\n    parentName: \"ol\"\n  }, \"Meditation can be frustrating at times if you\\u2019re not in the right headspace or just not feeling well and that\\u2019s OK. What\\u2019s important is to remember that its called a \\u201Cmeditation practise\\u201D and not \\u201Cmeditation perfection\\u201D because we\\u2019re all out here just trying to Do our best \\uD83D\\uDE04.\"), mdx(\"li\", {\n    parentName: \"ol\"\n  }, \"YOU are not your thoughts. Your thoughs can/will/should change as you learn more things. Your mind and your spirit are different and you should not judge either as you continue this journey of self. \")), mdx(\"h1\", {\n    \"id\": \"different-types-of-meditation-\"\n  }, \"Different types of meditation. \\uD83D\\uDCCA\"), mdx(\"p\", null, \"When I was first starting out, the most famous way of meditation that was popularized by the media for me was the the act of sitting in silence with no thoughts going through your head.\\nThat is far from what most of actual meditation practices are like. I loved it when Kunal Nayyar on \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://jayshetty.me/podcast/kunal-nayyar-on-how-to-stop-obsessing-about-the-future-programming-your-mind-for-peace/\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"this podcast\"), \" said something along the lines of\\n\\u201CYou can\\u2019t silence your mind, it has a billion thoughts a day. Why would you want to silence your mind anyway, it\\u2019s a beautiful thing\\u201D and my mind went \\u201CYou\\u2019re g-dang right it is\\u201D.\"), mdx(\"p\", null, \"To sorta repeat what I wrote in the section above, the core of meditation is non-judgement! By not judging, we can focus on facts and circumstances and take mindful steps. I\\u2019ll also briefly touch on the word \\u201Cmindfulness\\u201D as it\\u2019s generally tied together with meditation.\\nSimply put, meditation is an excercise while mindfulness is a state of being. When you\\u2019re more mindful of your surroundings, you are able to act better on it. \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://chopra.com/articles/whats-the-difference-between-meditation-and-mindfulness\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Checkout\"), \" post on Deepak Chopra\\u2019s website that may help elaborate more on it.\"), mdx(\"p\", null, \"As it generally happens with older traditions, meditation has been adapted by many in many ways across the world to \\u201Cfit\\u201D different needs. I will write about the ones I personally practise or have closely observed.\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Mindfulness Meditation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  This is the most famous form of meditation and excellent to start off with. You get in a comfortable position, close your eyes, take deep breaths and observe your thoughts.\\nYou don\\u2019t judge em, you don\\u2019t stop em, you don\\u2019t even try to figure out why they\\u2019re there. You simply train to understand any patterns between them and learning more about how your mind works.\")), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Focused Meditation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  This one\\u2019s quite common in religious groups but also a bit hard. You focus on a singular thing and maintain focus for as long as possible.\\nYou can either count beads on your fingers, focus on a certain sound with a certain pattern, or observe your breathing. I generally just sit there and count my breathing slowly, inwards and outwards.\\nEverytime my mind wanders or some thought takes my focus away, I restart the count and try again.\")), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Movement Meditation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  Have you ever walked around the park and seen people slowly move around practising a certain set of martial art movements? They\\u2019re practising this kind of meditation.\\nMany people argue that Movement meditation is just Mindfulness meditation with an activity and I do agree with that statement to some extent.\\nSo if you prefer that over sitting in one spot, definitely give it a try. The aim is to bring all your attention to each movement you are doing and staying in the dynamic present.\")), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Mantra Meditation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  This one\\u2019s a lot more famous in the Eastern culture. You repeat a certain phrase, word, or sound over and over and bring all your attention to it.\\nIn Hinduism, people chant the word \\u201COM\\u201D and it is \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.hinduamerican.org/blog/5-things-to-know-about-om\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"believed\"), \" to have major physical, mental, and spiritual significance.\")), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Incremental relaxation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  By far my favorite while for when I\\u2019m having a sleepless night. You slowly start to tighten and relax different body parts starting from top to bottom and then you do the same with ALL your muscles.\\nNot only does it slowly help relax and increase awareness of your body parts, the tensing and relaxation of entire body part is perceived to be similar to an orgasm to help you relax.\")), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Visualization Meditation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  This one\\u2019s also a favorite one especially with the whole world in lockdown. You sit in one spot and slowly build up and image of where you want to be! For e.g. if you were thinking of a beach, you can start off with imagining the sand,\\nthen the water, the air, the birds, the water touching your feet and so on. Once you get a bit good at it, it\\u2019s nothing less than a mental teleportation \\uD83D\\uDE0D\")), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"p\", {\n    parentName: \"li\"\n  }, \"Love/Gratitude/Forgiveness Meditation\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  At last, the meditation I do everytime I want to feel good about life, or when I\\u2019m feeling any emotion towards someone I\\u2019d like to free myself off. The theme is simple, you sit down and imagine being in a room with someone and execute a mental conversation with them.\\nIf you love them it\\u2019s good to describe in detail what about them you love and how grateful you are about the impact they had in your life. If you\\u2019re angry at someone you can talk about your feelings and how you feel.\\nThis practise sometimes gets discouraged by people with the justification \\u201CPeople who have these conversations in their head, won\\u2019t be having these in person.\\u201D.\"), mdx(\"p\", {\n    parentName: \"li\"\n  }, \"  In my experience, I have not found this to be true! Quite the opposite actually! Once I was comfortable telling people I love them more often in my mind, I began to do it real life as well.\\nYou can even do it at a smaller scale where when you wake up you attribute gratification to the earth, the air, the nature, your god and see the difference it makes in your mood \\uD83D\\uDC9A\"))), mdx(\"p\", null, \"I continue to explore more practises, and will update y\\u2019all as they do/don\\u2019t work for me. You can accompany any of these with external motivators such as peaceful sounds, incense sticks etc.\"), mdx(\"h1\", {\n    \"id\": \"recommendations-and-resources-\"\n  }, \"Recommendations and Resources. \\uD83D\\uDCDA\"), mdx(\"p\", null, \"Ofcourse I didn\\u2019t get here on my own! I had lots of research and resources and amazing humans to help me through this journey.\\nHere\\u2019s a few podcasts and books that helped me get there.\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"a\", _extends({\n    parentName: \"li\"\n  }, {\n    \"href\": \"https://jayshetty.me/podcast/\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"On Purpose by Jay Shetty\"), \" \\uD83C\\uDF99\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"a\", _extends({\n    parentName: \"li\"\n  }, {\n    \"href\": \"https://thedailymeditationpodcast.libsyn.com/\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"The Daily Meditation Podcast\"), \" \\uD83C\\uDF99\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"a\", _extends({\n    parentName: \"li\"\n  }, {\n    \"href\": \"https://amzn.to/3eF7og3\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"The Seven Spiritual Laws of Success by Deepak Chopra\"), \" \\uD83D\\uDCDA\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"a\", _extends({\n    parentName: \"li\"\n  }, {\n    \"href\": \"https://amzn.to/32sP2Kr\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"When Awareness Becomes Natural by S U Tejaniya\"), \" \\uD83D\\uDCDA\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"a\", _extends({\n    parentName: \"li\"\n  }, {\n    \"href\": \"https://amzn.to/3eDfR3z\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Think Like a Monk by Jay Shetty\"), \"\\uD83D\\uDCDA (I have not read this yet, but I have no doubt about its authenticity in my mind.)\")), mdx(\"p\", null, \"I will update this list as I read/listen more. \"), mdx(\"h1\", {\n    \"id\": \"final-words-\"\n  }, \"Final words \\uD83D\\uDE4F\"), mdx(\"p\", null, \"First of all, thank you so so much for reading it so far! I am full of gratitude and I thank you for your time and interest \\uD83D\\uDE4F.\\nIf you are beginning to look into meditation or deciding to come back to it, I have all the respect and admiration for you to putting in the work to Do Better.\"), mdx(\"p\", null, \"I hope this post has helped you and If you have any feedback or would love to get in touch, please reach out!\\nI\\u2019d LOVE to hear about your experience with meditation and any practises you\\u2019ve followed that I missed.\\nIf you haven\\u2019t already, make sure to sign up for our newsletter by entering your email to get notified on new posts or follow us on social media if that\\u2019s more your speed at \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://instagram.com/do.better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Instagram\"), \" or \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.facebook.com/dobetterclubblog\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Facebook\"), \".\"), mdx(\"p\", null, \"Instagram: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://instagram.com/do.better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"https://instagram.com/do.better.club\")), mdx(\"p\", null, \"Facebook: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.facebook.com/dobetterclubblog\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"https://www.facebook.com/dobetterclubblog\")), mdx(\"p\", null, \"Email: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"mailto:admin@do-better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"admin@do-better.club\")), mdx(\"p\", null, \"We\\u2019re just starting out but hoping to #DoBetter every day and help others! Please share this with your friends and family and invite them to join the club with us.\"));\n}\n;\nMDXContent.isMDXComponent = true;","hero":{"full":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.5031847133757963,"src":"/static/c43da60a4d03063c95e8f44b52a67cd8/58fe7/galaxy-hero.jpg","srcSet":"/static/c43da60a4d03063c95e8f44b52a67cd8/e0f30/galaxy-hero.jpg 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I love tech! I work in it, I am surrounded by it and I do rely on it for practically everything I do.\\nSo naturally I go to it occassionally to find more information or discuss anything on my mind, to see maybe what other people\\u2019s experiences are like.\"), mdx(\"p\", null, \"Sooner or later we all figure out that whatever problem we\\u2019re facing, \\u201CWe\\u2019re not the only ones\\u201D. Whatever you\\u2019re going through has been experienced by million others in a million different flavors.\\nThat\\u2019s not to say your experience of it is not as important! Your experience of it is unique and the pain you\\u2019re in is also unique to you but I think it\\u2019s important highlight that \\u201Cyou\\u2019re not alone\\u201D. \"), mdx(\"p\", null, \"Anyway, thanks to the pandemic and having gone through some difficult time last year I was feeling very unsatisfied with life and myself.\\nSo, I figured i\\u2019d go back to my trusty friend Google and search a few different terms!\"), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, \"How to do better in life?\")), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, \"What is the path to satisfaction?\")), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, \"How can I improve the quality of my life?\")), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, \"Important life milestones?\")), mdx(\"p\", null, \"\\u2026 and so on.\"), mdx(\"p\", null, \"Honestly most of the advice wasn\\u2019t all that bad! Twas a combination of \\u201CMake more money\\u201D, \\u201CFind meaningful relationships\\u201D, \\u201CGo Travel\\u201D, \\u201CStart a business\\u201D, \\u201CGet a mentor\\u201D etc. Followed by here\\u2019s some generic snippet or list on how you may go about doing that.\\nWhile I agree some of those would\\u2019ve helped, most of them seemed very focused on extrinsic values. They all had a theme of the grind, the chase, the fulfillment by getting something or someone.\\nNow I have seen in my own experience that those things can do soemtimes help and probably improve your overall happiness level and life satisfaction to some extent.\"), mdx(\"p\", null, \"However, I personally find that I ingest information better if it\\u2019s related to someone\\u2019s experience and are driven by intrinsic values. It is probably the reason I prefer reading non fic and biographies over fun fictional stories or generic self help books.\\nI want to know and relate what situation someone was in, what put them there, and what steps they took to come out to the other side! So I do a bunch of research, read things and experiment with quite a bit of habits and changes.\"), mdx(\"p\", null, \"The value I hope to provide through this blog to readers such as yourself is by documenting my experiences and the \\u201Cwhy\\u201D, \\u201Chow\\u201D, and \\u201Cwhat\\u201D behind them.\\nIt is very important to me that I can use this blog as a medium to serve others and myself, so if you have any feedback or want to share your story,\\nplease reach out to me through either \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://instagram.com/do.better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Instagram\"), \" or \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.facebook.com/dobetterclubblog\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Facebook\"), \".\"), mdx(\"h2\", {\n    \"id\": \"what-can-you-expect-\"\n  }, \"What can you expect \\u270D\"), mdx(\"p\", null, \"The blog will document any habits I try, books I read, or advices I listen to, backed by data and research for anyone wanting to follow a similar path.\\nI will make sure to add links for any podcasts, blogs, youtube videos, books etc. for those interested. However, my goal will be to summarize information in actionable terms so that you don\\u2019t necessarily have to consult those additonal links.\"), mdx(\"p\", null, \"Over time I also hope to have additional media resources to help serve you better. In addition to written blogs, in a few weeks I will be co-launching a podcast focused towards technology and software industry with one of my bestest of friends \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://nwcalvank.dev/\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Nathan Calvank\"), \".\\nHe also once gave me one of the best mantras for life:\\n\", mdx(\"span\", _extends({\n    parentName: \"p\"\n  }, {\n    \"className\": \"gatsby-resp-image-wrapper\",\n    \"style\": {\n      \"position\": \"relative\",\n      \"display\": \"block\",\n      \"marginLeft\": \"auto\",\n      \"marginRight\": \"auto\",\n      \"maxWidth\": \"728px\"\n    }\n  }), \"\\n      \", mdx(\"span\", _extends({\n    parentName: \"span\"\n  }, {\n    \"className\": \"gatsby-resp-image-background-image\",\n    \"style\": {\n      \"paddingBottom\": \"28.434065934065934%\",\n      \"position\": \"relative\",\n      \"bottom\": \"0\",\n      \"left\": \"0\",\n      \"backgroundImage\": \"url('data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAABQAAAAGCAYAAADDl76dAAAACXBIWXMAAB2HAAAdhwGP5fFlAAABBUlEQVQY042RWW7CMBRFs4VKDQnYmRMyz0NpaCIKaiNEBVW7hO6g+5cusaW0iB/4OLL8bJ/7niwougVpoUKUKV/nVMejRDCbK9AsH1SzQVTzJgvF4KswbHcYDiccP7+x7l+x/zjhcPzC27DH7887iizEg0jGMIWHTKETTCQTDabtwXR8CKu2R9tt0G12eOm3KJsW9WqNp+cOXVuhrGr4UYY0r5HkFZZ+/CeaYHvWHdUsCOxSWjSI0hJxVsHxovFRBC9IEKY1wqTgsLNklLpj/Vp4KRVYYhhnUJ0AoltAdnNIQQUpbDCjxjgm5aNOXI98CRcqug0Ga5fozj/GEoTV7viQCeY4A9GSrInKs9quAAAAAElFTkSuQmCC')\",\n      \"backgroundSize\": \"cover\",\n      \"display\": \"block\"\n    }\n  })), \"\\n  \", mdx(\"picture\", {\n    parentName: \"span\"\n  }, \"\\n        \", mdx(\"source\", _extends({\n    parentName: \"picture\"\n  }, {\n    \"srcSet\": [\"/static/3c86ea4caa20d841f6847b742bbce39c/68c2d/nathan-quote.webp 728w\"],\n    \"sizes\": \"(max-width: 728px) 100vw, 728px\",\n    \"type\": \"image/webp\"\n  })), \"\\n        \", mdx(\"source\", _extends({\n    parentName: \"picture\"\n  }, {\n    \"srcSet\": [\"/static/3c86ea4caa20d841f6847b742bbce39c/9d83c/nathan-quote.png 728w\"],\n    \"sizes\": \"(max-width: 728px) 100vw, 728px\",\n    \"type\": \"image/png\"\n  })), \"\\n        \", mdx(\"img\", _extends({\n    parentName: \"picture\"\n  }, {\n    \"className\": \"gatsby-resp-image-image\",\n    \"src\": \"/static/3c86ea4caa20d841f6847b742bbce39c/9d83c/nathan-quote.png\",\n    \"alt\": \"Doing better is a recursive process\",\n    \"title\": \"Doing better is a recursive process\",\n    \"loading\": \"lazy\",\n    \"style\": {\n      \"width\": \"100%\",\n      \"height\": \"100%\",\n      \"margin\": \"0\",\n      \"verticalAlign\": \"middle\",\n      \"position\": \"absolute\",\n      \"top\": \"0\",\n      \"left\": \"0\"\n    }\n  })), \"\\n      \"), \"\\n    \")), mdx(\"p\", null, \"To stay true to the message above, I will also be sharing any fallbacks I run into or when I restart a habit or activity because I failed the first/second/n time. To really emphasize the fact that its ok to start over and it\\u2019s all part of the process.\"), mdx(\"p\", null, \"My longer term vision for this space is to also document other people\\u2019s lives and experiences and have a community driven space so we could all grow and #doBetter together.\\nAgain, please reach out on either \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://instagram.com/do.better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Instagram\"), \" or \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.facebook.com/dobetterclubblog\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Facebook\"), \" if you\\u2019d like to get in touch.\"), mdx(\"p\", null, \"Instagram: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://instagram.com/do.better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"https://instagram.com/do.better.club\")), mdx(\"p\", null, \"Facebook: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.facebook.com/dobetterclubblog\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"https://www.facebook.com/dobetterclubblog\")), mdx(\"p\", null, \"Email: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"mailto:admin@do-better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"admin@do-better.club\")), mdx(\"h2\", {\n    \"id\": \"final-words-\"\n  }, \"Final words \\uD83D\\uDE4F\"), mdx(\"p\", null, \"Thank you for making it this far! I can\\u2019t give out real cookies here but here\\u2019s a virtual one \\uD83C\\uDF6A\\nI am full of gratitude and happiness that you are here and I hope to write more content that engages you and provides some value.\"), mdx(\"h2\", {\n    \"id\": \"bonus-the-story-behind-the-name-\"\n  }, \"Bonus: The story behind the name \\uD83D\\uDCAD\"), mdx(\"p\", null, \"So this was about over 2 years ago! I was working with 2 of my co-worker turned close friends on a project and everytime we saw something that wasn\\u2019t quite right or we wanted to improve on, we\\u2019d just tell each other to \\u201CDo Better\\u201D.\\nIt was amazing not only because we had an inside joke and we bonded over it, but most importantly it helped encourage each other to improve without being judgmental or rude to each other.\"), mdx(\"p\", null, \"Even after all this time it has stuck with me like a mantra I repeat to myself multiple times a day. I think the beauty of this mantra for me was that it\\u2019s actionable, direct, and not wishy-washy.\\nThe mantra wasn\\u2019t \\u201Cthings get better\\u201D, \\u201Cit\\u2019ll be better\\u201D, or any of those variants. You have the authority and the responsibility to make them better by doing something.\"), mdx(\"p\", null, \"So everytime I face an obstacle, want to make a change, or don\\u2019t like something in my life, I take a breath, analyze what went wrong and decide to make it better. Over the last few years I\\u2019ve changed cities, jobs, lifestyle habits and various aspects of my life.\"));\n}\n;\nMDXContent.isMDXComponent = 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Tough. Shit.","author":"Gyanesh Mishra","date":"June 7th, 2021","dateForSEO":"2021-06-07T00:00:00.000Z","timeToRead":5,"excerpt":"How to build immutable self discipline.","canonical_url":null,"subscription":true,"body":"function _extends() { _extends = Object.assign || function (target) { for (var i = 1; i < arguments.length; i++) { var source = arguments[i]; for (var key in source) { if (Object.prototype.hasOwnProperty.call(source, key)) { target[key] = source[key]; } } } return target; }; return _extends.apply(this, arguments); }\n\nfunction _objectWithoutProperties(source, excluded) { if (source == null) return {}; var target = _objectWithoutPropertiesLoose(source, excluded); var key, i; if (Object.getOwnPropertySymbols) { var sourceSymbolKeys = Object.getOwnPropertySymbols(source); for (i = 0; i < sourceSymbolKeys.length; i++) { key = sourceSymbolKeys[i]; if (excluded.indexOf(key) >= 0) continue; if (!Object.prototype.propertyIsEnumerable.call(source, key)) continue; target[key] = source[key]; } } return target; }\n\nfunction _objectWithoutPropertiesLoose(source, excluded) { if (source == null) return {}; var target = {}; var sourceKeys = Object.keys(source); var key, i; for (i = 0; i < sourceKeys.length; i++) { key = sourceKeys[i]; if (excluded.indexOf(key) >= 0) continue; target[key] = source[key]; } return target; }\n\n/* @jsxRuntime classic */\n\n/* @jsx mdx */\nvar _frontmatter = {\n  \"title\": \"Do. Tough. Shit.\",\n  \"slug\": \"do-tough-shit\",\n  \"author\": \"Gyanesh Mishra\",\n  \"date\": \"2021-06-07T00:00:00.000Z\",\n  \"hero\": \"./images/ice-man-hero.jpg\",\n  \"excerpt\": \"How to build immutable self discipline.\"\n};\nvar layoutProps = {\n  _frontmatter: _frontmatter\n};\nvar MDXLayout = \"wrapper\";\nreturn function MDXContent(_ref) {\n  var components = _ref.components,\n      props = _objectWithoutProperties(_ref, [\"components\"]);\n\n  return mdx(MDXLayout, _extends({}, layoutProps, props, {\n    components: components,\n    mdxType: \"MDXLayout\"\n  }), mdx(\"p\", null, \"Welcome back! Thank you for your continued support and coming back to read it!\"), mdx(\"p\", null, \"The last blog post was published exactly 4 months ago and here\\u2019s why:\"), mdx(\"h3\", {\n    \"id\": \"1-i-was-attending-my-brothers-wedding-all-of-february-and-march-2021\"\n  }, \"1. I was attending my brother\\u2019s wedding all of February and March 2021!\"), mdx(\"h3\", {\n    \"id\": \"2-i-co-launched-a-podcast-named-do-better-dev-show-and-have-been-a-bit-occupied-with-it\"\n  }, \"2. I co-launched a podcast named \", mdx(\"a\", _extends({\n    parentName: \"h3\"\n  }, {\n    \"href\": \"https://anchor.fm/do-better-dev-show\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"Do Better Dev Show\"), \" and have been a bit occupied with it.\"), mdx(\"h3\", {\n    \"id\": \"3-my-motivation-to-do-anything-productive-died-after-the-trip-mentioned-above-and-its-been-rough-getting-back-in-the-groove-of-things\"\n  }, \"3. My motivation to do anything productive died after the trip mentioned above and it\\u2019s been rough getting back in the groove of things.\"), mdx(\"p\", null, \"That bring us to today\\u2019s post which is a direct result of #3! \"), mdx(\"p\", null, \"After being around family and attending many events during my trip to India, I had fallen out of my rhythm and routine.\\nMy bed time was erratic, my phone usage shot up exponentially, and I was constantly distracted.\"), mdx(\"p\", null, \"I basically hit the undo button on months of self-work and was feeling extremely unmotivated to do anything.\\nSo I had to soley rely on discipline to get me to the gym, wake up early in the morning, and basically get anything done. I\\u2019m sure this comes as no surprise but discipline\\nitself is extremely hard and boring if you have no motivation.\"), mdx(\"p\", null, \"Anyway, over the last few weeks I tried a few things and have finally gotten \\u201Cmostly\\u201D back on the track. It\\u2019s still not where it used to be, but as we say in this community\\n\\u201CDoing better is a recursive process\\u201D \\uD83D\\uDE09\"), mdx(\"h1\", {\n    \"id\": \"step-1-stop-beating-myself-up\"\n  }, \"Step 1: Stop beating myself up.\"), mdx(\"p\", null, \"Everytime I was on my phone looking at instagram, lying on my bed wasting away hours, or sitting in front of the TV, I\\u2019d criticize myself on how I \\u201Cused to be\\u201D so disciplined and how this is all a waste of time.\"), mdx(\"p\", null, \"So after a few weeks of self-pitying, I wrote down this quote on my whiteboard:\"), mdx(\"p\", null, mdx(\"em\", {\n    parentName: \"p\"\n  }, \"\\u201CAt the end of your feelings is nothing, but at the end of every principle is promise.\\u201D\")), mdx(\"p\", null, \"So the \\u201Cfeeling\\u201D of not being good enough or as good as I was was useless/unproductive/wasteful. I had to simply rely on the principle of the practises and build myself back up slowly.\"), mdx(\"p\", null, \"It\\u2019s funny how since the day we are born, we\\u2019re taught to listen to our parents, teachers, mentors, elders, etc. but never to ourselves. The \\u201Cself\\u201D in self-confidence is given so little value\\nthat most of us grow up without having any idea on how to be our own advisor/mentor/friend.\\nWe\\u2019re taught to be self-critical so that people who are coaching us don\\u2019t have to! They tell us what to do, and if we don\\u2019t do it, we punish ourselves long before they get a chance to.\"), mdx(\"p\", null, \"Then we slowly grow up and realize we\\u2019re all on our own when it comes to getting stuff done and taking responsibility. But now there\\u2019s no one to give us any directions or instructions.\\nSo what we\\u2019re left with, is the self-critical part, without any of the self-love part and we all know where that leads us down to.\"), mdx(\"p\", null, \"How are you supposed to love yourself if you don\\u2019t even trust yourself to keep track of your health and wellness. How do you even get anything done when you never give yourself applause for a task done successfully\\nwhile never lettting yourself off the hook for one small thing going wrong.\\nHow do I even beging to build discipline when I can feel it in my heart that I have no motivation.\"), mdx(\"h1\", {\n    \"id\": \"step-2-do-tough-shit\"\n  }, \"Step 2: DO. TOUGH. SHIT.\"), mdx(\"p\", null, \"So the obvious next step for me was to find out HOW? Just how people build this self-discipline and self-love? It was super easy for me when I was self-motivated but was that just a fluke?\\nDo I now just wait for the motivation to surface again? What if it never comes back?\\nAll these thoughts had taken over my mind and I just had to stop, breathe, and collect some data and do some research.\"), mdx(\"p\", null, \"I started researching how disciplined people remain that way \\uD83E\\uDD14 and what do they do to build it and found 2 simple points:\"), mdx(\"h3\", {\n    \"id\": \"--pain-is-relative-to-all-of-us\"\n  }, \"- Pain is relative to all of us.\"), mdx(\"h3\", {\n    \"id\": \"--incremental-change-is-the-way-to-go\"\n  }, \"- Incremental change is the way to go.\"), mdx(\"p\", null, \"These two steps were mind numbingly obvious and revolutionary at the same time. The mantra was simple! You want to do things that seem hard to you? DO MORE OF IT!\"), mdx(\"p\", null, \"The more \\u201Cpain\\u201D you are used to, the more easy/normal it seems. It\\u2019s astonishing the things humans can get used to!\\nWe can endure weeks of hunger, months of isolation, years of trauma and come out stronger on the other side.\"), mdx(\"h3\", {\n    \"id\": \"you-want-to-build-immutable-discipline-step-outside-your-comfort-zone-endure-some-pain-face-your-fears-listen-to-every-cliche-out-there-because-it-holds-some-truth-\"\n  }, \"You want to build immutable discipline? Step outside your comfort zone, endure some pain, face your fears, listen to every cliche out there because it holds some truth!!! \\uD83D\\uDD25\"), mdx(\"p\", null, \"Get used to being uncomfortable, and before you know it, you are extremely comfortable with whatever life throws at you!\"), mdx(\"p\", null, \"I remembered how easy it was for me to take ice cold showers before my vacation, because I had been doing them for months by then.\\nWhen I started last year, I couldn\\u2019t even breathe when cold water touched my body and I had to ease myself into it.\"), mdx(\"p\", null, \"So as you do more tough shit, your self confidence gets this massive boost! When you set goals for yourself and meet them, it creates this feedback cycle of trust within you.\\nPeople who consistently seem to do better at life are simply just making small promises to themselves and following through.\"), mdx(\"p\", null, \"You want to see what crazy difference a small change can make?\\nPromise yourself to workout every single day for 30 days and drink plenty of water and eat healthy and see the results at the end. Once you do something like that, going to the gym 4 days a week\\nand eating a relatively healthy diet doesn\\u2019t seem all that hard, because guess what, you have done something much tougher!\"), mdx(\"p\", null, \"Now you may not see any immediate benefits, and frankly may hate it the first few weeks. But if you truly believe in the principle of excercise and how it\\u2019s immensely beneficial for your mind and body, you\\u2019d aspire for that promise.\\nYou have to trade some short term comfort for long term benefits and once you do that a few times, instead of focusing on the short term pain, you start focusing on the long term gain. \"), mdx(\"h1\", {\n    \"id\": \"how-to-start\"\n  }, \"How to start\"), mdx(\"p\", null, \"Now maybe you\\u2019re wondering where to start for yourself! Our lives aren\\u2019t the same, perhaps neither our goals, nor our lifestyles even.\\nWhat my suggestion would be, is to break the \\u201Cpain\\u201D in smaller goals and achieve them no matter what, unless you\\u2019re in the hospital or are causing youself long term damage,\\nyou better get out of bed and do the work.\"), mdx(\"p\", null, \"Most importantly, be kind to yourself if you fall off the wagon, AND celebrate small wins! Both sides of the spectrum are important and must be kept in mind.\"), mdx(\"h3\", {\n    \"id\": \"sample-scenarios\"\n  }, \"Sample scenarios:\"), mdx(\"h4\", {\n    \"id\": \"1-i-want-to-wake-up-earlier\"\n  }, \"1. I want to wake up earlier\"), mdx(\"p\", null, \"Alright, what\\u2019s your current wake up time? Do you wake up at 8? Start waking up at 7:30, do it for a few weeks, then slowly move it up to 7 and so on.\\nBut do it consistently, including the weekends!!! Missed a day? That\\u2019s OK! Did it for 20 days in a row, applaud yourself \\uD83C\\uDF8A\"), mdx(\"h4\", {\n    \"id\": \"2-i-want-to-meditate-daily\"\n  }, \"2. I want to meditate daily\"), mdx(\"p\", null, \"10 minutes is too high a goal, start with just 1 minute. 1 minute every.single.day! Before bed, when you wake up, right after you eat, whatever!\\nYou choose and stick to it. Meditated for straight 10 days? Great job! Missed 2 days because you were too tired, well try again tomorrow! \\uD83D\\uDE34\"), mdx(\"h4\", {\n    \"id\": \"3-i-want-to-workout-daily\"\n  }, \"3. I want to workout daily\"), mdx(\"p\", null, \"Great! Broaden your definition of \\u201Cworkout\\u201D and just got at it daily. Walking is good enough if your muscles are sore, yoga is good if your legs are tired!\\nAllocate a period of time and do nothing else but the planned activity.\"), mdx(\"p\", null, \"Anything else on your mind? DM me on insta/fb or email me and let\\u2019s chat! I\\u2019m here to help YOU! \\uD83D\\uDE04\"), mdx(\"h1\", {\n    \"id\": \"final-words-\"\n  }, \"Final words \\uD83D\\uDE4F\"), mdx(\"p\", null, \"First of all, thank you so so much for reading this article! I am full of gratitude and I thank you for being here.\"), mdx(\"p\", null, \"We\\u2019re halfway through the year now! How\\u2019s your 2021 been? Hopefully better than 2020? What goals did you set for yourself?\"), mdx(\"p\", null, \"How are you doing now? Let us know!!!\"), mdx(\"p\", null, \"I\\u2019m going to try and be more active on the instagram page and try to post a blog once a month \\uD83D\\uDCAF So stay tuned!\"), mdx(\"p\", null, \"Instagram: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://instagram.com/do.better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"https://instagram.com/do.better.club\")), mdx(\"p\", null, \"Facebook: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"https://www.facebook.com/dobetterclubblog\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"https://www.facebook.com/dobetterclubblog\")), mdx(\"p\", null, \"Email: \", mdx(\"a\", _extends({\n    parentName: \"p\"\n  }, {\n    \"href\": \"mailto:admin@do-better.club\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }), \"admin@do-better.club\")));\n}\n;\nMDXContent.isMDXComponent = 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