Saturday, 19 December 2020

Healthy Narcissism

 I came across a video several years ago - 'what we can learn from the dark triad -Narcissism, Machiavelli, and Psychopathy'. All three are risk-takers, have supreme self-confidence, and ruthlessly pursue their goals. We need to pick up these qualities and imbibe them in ourselves. All leaders possess these traits and that is why they have the grit to press on when others have given up. 

We don't need to imbibe the negative side of the dark triad - manipulativeness, lack of remorse, lack of empathy, or abusive behavior. People have been conditioned to believe that showing extreme self-confidence is a sign of arrogance and hence they dislike words such as "ambitious", "ruthless pursuit of goals" etc. One thing that people need to understand is that healthy narcissism is not abnormal and it is different from clinical narcissism. 

Clinical narcissism is of two types - overt and covert. Overt is observable - the person acts entitled and is abusive to people around him/her. But covert is what goes undiagnosed. 

A lot of people especially women who engage in self-loathing behavior fall in the category of covert narcissism. A person who self-loathes, has a "poor me" attitude, practices false humility under the garb of sweet talk is a more dangerous narcissist than the overt narcissist. Because covert narcissists appear like saints on the outside, no one notices the wolf on the inside. This is something that people need to become aware of.

Self-confidence and genuine humility go hand in hand. Low confidence and false humility walk together.

Saturday, 3 October 2020

The Hypocrisy

 

Can someone explain to me the logic of having candlelight marches whenever there is an incident that catches national attention? I received a message about a candlelight march organized in Goa to condemn the attack on the rape victim in UP. The message said "our nation's daughter".

I really want to ask the women reading this post, aren't we also daughters of the nation? How many people came to support you when you were molested while traveling to school or work or beaten up at home? Do we only become "daughters of the nation" when our distress becomes national news?

I have a question for the Indian men reading this. Some of you have changed your WhatsApp status to #justicefor....and some of you probably attended the candlelight march. But are you treating your own wife, daughter, sister, mother, or neighbor right? It's so easy to condemn what is happening in another state or country but would you change your mindset first about the women in your life? Or do you think they deserve to be beaten or ill-treated just like every deranged man has treated women in India?

Some of you were also obsessed with the 'Black lives matter' movement and expressed your views on social media. But continued oppressing people in your own life. The hypocrisy!!!

What happened to the victim in UP is abhorrent. However, we only voice our opinion because this case has come to light. There are so many cases happening on a daily basis. Would you have the courage to speak up if you see a woman being ill-treated in your home or neighborhood? I bet most of you will remain silent because nobody wants to get into the hassles of police cases or court battles. It is easy to be social media warriors but it takes courage to speak up in real life.

When my house was attacked in 2013 by a mob, some men hurled despicable words at me and I had it all video recorded. The video evidence was produced in the court and the case is still on 7 years later. I bet those men who were part of the mob are also voicing their disapproval about what happened in UP. They feel safe because what they did and still do is not on national news channels.

It's good to do a background check of all those people who attend candlelight marches or change their WhatsApp statuses to show solidarity with others whenever a crime occurs. I wonder how many of them have an impeccable reputation - never indulged in discrimination, oppression, abuse, violence, or any illegal conduct.

Furthermore, how many of you share sexual jokes or watch porn? You are as guilty as the men who commit sexual crimes.

 



Tuesday, 25 August 2020

The Flying Monkeys Around Us

I'm not sure how many of you have come across the term 'flying monkeys'. The term was first used in the 'Wizard of Oz' wherein the wicked witch enslaved flying monkeys to carry out her wicked plan. 

In psychology, the term 'flying monkeys' refer to people who are enslaved by narcissists to carry out their twisted agenda. Flying monkeys do not have a purpose in life. They also lack self-worth. These traits make them a perfect choice to be used as pawns by the narcissist. The narcissist sends flying monkeys to stay in close company with you. The flying monkeys may pose themselves as friends or well-wishers. However, their intentions towards you are not pure. If you look carefully at their micro facial expressions and listen to the inconsistencies in what they say, you will be able to easily spot them. 

What do flying monkeys do?

  • They pose as your friends to get details of your life and your future plans so that they can convey the information to the narcissist. 
  • They misguide you with false information or half-truths which the narcissist instructs them to tell you. 
  • They speak highly about the narcissist in order to make the narcissist look innocent. 
  • They spread rumors about you. When the narcissist cannot control you, they will control how people perceive you hence, the flying monkeys are deployed to spread lies about you. 
  • Their loyalty to the narcissist is so strong that they are willing to do anything illegal or unethical with the purpose to harm you. They are so blinded by the narcissist's narrative and charm that they believe that they're doing the right thing by plotting against you. 

How should you deal with flying monkeys?

  • Do not reveal your actual plans to them. 
  • Use the canary trap. Send different versions of important information about yourself i.e. what you are doing or plan to do. Those who leak the information to the narcissist are the flying monkeys. 
  • Flying monkeys almost always lack critical thinking skills, they blindly believe whatever the narcissist tells them without any evidence. Hence, it's easy to trap them in their own lies. 

Narcissists and their flying monkeys are very secretive about their plots. However, they are defenseless when their plots are exposed in the presence of all. It is said darkness flees from light. Let their dark deeds be exposed to the light of truth. 

Friday, 14 August 2020

Freedom from fear

The greatest prison of humankind is fear. 


1. Fear of what people think or say.


2. Fear of failure.


3. Fear of taking risks.


4. Fear of speaking up.


5. Fear of being judged or ridiculed.


6. Fear of change.


7. Fear of the future.


8. Fear of feedback.


9. Fear of responsibilities.


10. Fear of the unknown.


Break away from the mental bondages that are preventing you from unlocking your potential and becoming your best self. 


Eagles are not meant to live in cages. Set yourself free today.  🦅


Wednesday, 12 August 2020

Happiness to me is

Watching the sunrise and sunset.

Watching cloudy skies.

Playing with my pets.

Painting with acrylic.

Enjoying the cool evening breeze.

Listening to thunder and the sound of rain.

Playing with my neighbor's pets and feeding strays.

Watching birds.

Watching clean humorous videos. 

Listening to retro music. 

Speaking up against wrong. 

Ticking off things on my daily to-do list.

Achieving my goals. 

Looking in the mirror and seeing the result of consistent workouts. 

Making a positive impact on the lives of others. 

Watching my clients transform into compassionate and courageous beings.  

Receiving meaningful words of appreciation. 

Connecting with my loved ones. 

 


What makes you happy? 

Friday, 22 May 2020

Being nice is not enough

Someone recently told me that he gets along with everyone with his niceness. He went on to explain that he approves of everyone’s behavior and doesn’t bother to tell them if they were doing anything wrong or unethical. I found this approach spineless because by being nice you won’t ruffle any feathers. If you focus on pleasing others with your niceness, you won’t add any value to people’s lives, you will only be engaging in non-value interactions. 


The world needs more than just “nice”. 


Are you willing to create cognitive dissonance in people who have lived their whole life based on unhealthy assumptions and irrational beliefs? Are you willing to question and confront unethical behaviors? Are you willing to inspire and transform people to be better versions of themselves? Are you willing to heal broken hearts and alleviate their suffering by teaching them new ways of thinking? Are you willing to take a stand and demonstrate courage in the face of opposition? If your answer is yes to the above questions, you will create an impact in this world whether or not people approve of you. However, if your answer is no, you will continue engaging in non-value activities and interactions from a place of fear than courage. 

Monday, 18 May 2020

Stay Committed

1. Commitment towards yourself - Your well-being, happiness, productivity and growth depends on you. You are not a victim of your circumstances. The quality of your life depends on the choices you make every day. 

2. Commitment to your spouse -  The day you married your spouse, you said in your heart  “I chose you and I’m going to stay with you no matter what”. Honour that commitment. Do not let people, circumstances, assumptions, stubbornness and disagreements create a division. Stand strong as one team.

3. Commitment to your children - Your children will carry the values which you ingrained in them. Your words of wisdom will resound in their ears even years later when they are away from you. Build them up with words of affirmation, make them battle-ready to overcome challenges in the future, encourage them to think independently and differently. 

4. Commitment to your parents - Your parents are not perfect. They probably made mistakes and it’s okay. Don’t hold it against them. You may not have received the affection you desired but it doesn’t change the established fact that they love you unconditionally. 

5. Commitment towards making this world a better place -  You are on this planet for a reason - a reason that is bigger than you and your family. You are a significant part of this creation having a higher purpose to accomplish. 

Commitment to yourself and your family is a lifelong journey 🙏

Saturday, 16 May 2020

Love Maps

Researcher, Dr. John Gottman studied relationships for over four decades. He recommends that married couples build love maps to strengthen their relationship. Love maps can also be built to improve parent-child communication. It’s a method of enhancing emotional intimacy. You feel a sense of affection and attachment when you are able to bare your soul with the other without being ridiculed or judged. 

Here are a few questions that will help you build love maps.   

1. What is your greatest fear?

2. What is your most embarrassing moment?

3. What is your favourite/funniest/saddest childhood memory?

4. What are your worries?

5. What do you do to unwind and de-stress?

6. What are your life dreams?

7. In the past week, have I said things that made you feel hurt or disrespected?

8. What are the qualities you like/dislike about me?

9. How can I make you feel loved?

10. Name a difficult challenge we conquered together.

Love maps are built throughout one’s life. Families with strong bonds have detailed love maps of each other. 

Sit down with your loved ones to ask and answer the above questions. 

Become genuinely interested and curious about each other. 


Friday, 15 May 2020

Contempt is a Relationship Killer

Expressing contempt is a way of indirectly saying “you are not worthy of my respect”. Many of us have been guilty of showing contempt to our loved ones and were not even aware of it. 

Here are some indicators for you to introspect:

1. Paul Ekman, a researcher who studied emotions for decades, described facial expressions that indicate contempt - the corner of the lip is pulled back and slightly upwards. It's a mild sneer and the only universal asymmetrical facial expression. Additionally, scrunching your face or rolling your eyes indicates that you are minimizing the other. 

2. Making ‘ugh’ sounds. Sometimes we make the ‘ugh’ sound when we are physically exhausted. However, we also make the sound to show contempt. For instance, your spouse excitedly calls you to the window to watch the thunderstorm and you choose to make a grumpy ‘ugh’ sound because you consider it silly to watch the thunderstorm. Another example, your senior parent repeats the same things umpteen number of times and you respond with an ‘ugh’ sound accompanied with an irritated facial expression. The more ‘ughs’ you give, the more that person will pull away from you because you’re belittling them. 

3. What does the tone of your voice indicate, do you speak with disdain? No matter how extravagant your vocabulary, if your tone of voice is sarcastic or harsh, you are demeaning the other. 

Become aware of how you respond to the people around you. Your micro facial expressions, tone of voice and body language speak louder than your words. Contempt is an inner disdain - a projection of one’s shame on the other. Put it away. 

Be compassionate 🤗

Thursday, 14 May 2020

Life is Beutiful

A lot of people in this world have mental blind spots i.e inability to see the things that are working in their favour. They will ignore the positives, be ungrateful for their blessings and wallow in self-pity for real or perceived disappointments. 

The human spirit is built to survive the harshest adversity, the toughest challenge and the darkest hour. The meaning you give to life experiences will determine whether your children will develop an indomitable spirit or the one that gives up easily.  

Today, take the time to count your blessings as a family. Make it a ritual wherein you and your children sit together on weekends to discuss the highs and lows of the week. Practicing this regularly will teach your children to appreciate their life experiences - both pleasant and unpleasant ones. 

Life is a tapestry that is being woven - the knots and the mess make sense when you view the front side of the tapestry. 

Appreciate life🌷

Wednesday, 13 May 2020

Making and Receiving Repair Attempts

No one is perfect. Everyone makes errors in relationships without realizing the impact it has on the other. However, we need to learn how to make and receive attempts to repair the relationship.

The brave ones apologize with words either spoken or written. When you do apologize, say it like you mean it. Also, be open to receive apologies from others. It takes a special kind of courage to say "I messed up, forgive me". 

Not everyone apologizes with words. Sometimes, their efforts to restore the relationship are seen in their behaviour. They may prepare your favourite meal, make you a hot cup of tea, mop every room in the house, fix the AC or the leaking pipe in the kitchen, do the laundry, compliment the meal you prepared, turn on your favourite song or T.V show, defend you in front of others, stock your preferred flavour of ice-cream in the freezer, ask you for your advice and find reasons to talk to you. 

Learn to recognize these signs. Don’t let your ego stop you from making and receiving amends. When you do reconcile, do not remind the other of their past mistakes.
Reconnect and reunite 💞

Tuesday, 12 May 2020

Stop Making Assumptions

Assumptions are mental constructs we make about ourselves, people, or the world without substantial information or concrete evidence. They are interpretations or rather misinterpretations of events or the actions of others. Not every thought that pops into our minds is true. Assumptions can also develop based on one’s insecurities and past experiences. The chances of assumptions being true are 50–50.


Common assumptions and ways of dealing with them:

1. Catastrophic thinking — Assuming the worst. For example, If your loved ones are not responding to your calls, you assume that something terrible might have happened.

✓ Don’t be too quick to react. Increase awareness that your assumptions are not facts.

2. Jumping to conclusions — Making predictions. An insecure person may assume that his or her spouse will start cheating because they complimented another person.

✓ Brainstorm possibilities that could justify the other’s actions. Interrogate your assumptions, not the person.

3. “If they love me they should read my mind” — Being silent or speaking vaguely and expecting others to read you.

✓ No one can read your mind. If you need something, you got to ask.

Assumptions not only increase your anxiety but also wreck relationships. In the words of Henry Winkler “Assumptions are the termites of relationships”.  Be wise


Monday, 11 May 2020

Build Your Child's Self-Worth

For your Daughters - Girls, and women in general, are quite sensitive to the comments made about their appearance. Make sure you don’t compare your daughter - her body size, hair texture or skin colour to her siblings, friends, or cousins. If you want her to lose excess weight, ask her to join you for daily workouts instead of shaming her body and her eating habits. If her skin tone is darker than her family members, avoid making it a topic of ridicule or discussion. The demeaning remarks you make will ring in her ears even in adulthood. Compliment your daughter. A girl who often hears the words “you’re beautiful” from her parents will not fall prey to empty words from predators. Highlight her strengths and show her that she is more than just her looks. Your daughter will carry herself with confidence and dignity when you treat her with honour.

For your Sons - Boys are sensitive to emasculating remarks that make them feel useless. When men retire they continue contributing to their family or society to fulfill their yearning to feel useful. Do not compare your son to others and do not deride him when he exposes his vulnerable side to you. Although boys have a desire to feel strong and responsible, they also have a compassionate side that needs to be nurtured. Foster empathetic behaviors and encourage problem-solving skills. Fathers, be a role model to your sons. If you’re a single mother, talk to your son about great men who have walked this planet and impacted the lives of many. Show your son that he has the power to make meaningful contributions. 


Sunday, 10 May 2020

Home is a place of ...

Millions of Indians stranded abroad are being repatriated. People stranded in different states have one thing in mind - get home. In times of crisis, we all want to return to our abode of memories and reunite with our loved ones. 


Questions for you to reflect on. On a continuum, is your home environment leaning towards
1. Order or confusion?
2. Unity or division?
3. Healing or wounding?
4. Giving love or withholding it?
5. Joy or misery?
6. Relaxation or stress?
7. Appreciation or insults?
8. Acceptance or rejection?
9. Forgiveness or resentment?
10. Growth or stagnation?
11. Hope or despair?

The home environment has a strong influence on the child’s emotional and social development. Unhealed emotional wounds in childhood manifest in adult relationships. 

When your children leave their nest, what are the memories and emotions they will carry with them? 

Reflect. 

Make your home a place for nurturing the❤

Saturday, 9 May 2020

Look into my eyes, you will see what you mean to me

The opening lines of a popular Bryan Adams’ song is what is required to strengthen relationships. Eye contact is the simplest way of acknowledging the existence of the other person. It's a non-verbal way of saying “I see you”.

The amount of eye contact people have with each other determines whether or not they share a deep connection. Couples, friends, parents- children who have higher levels of eye contact are likely to describe their relationship as strong and happy. 

Emotions tend to affect the amount of eye contact you make. For example, when you feel disgust you either tend to look away or you look with contempt on the other. When you have disagreements and are upset, you are more likely to avoid eye contact until your emotional state has returned to normalcy. However, if you are upset throughout the day and every day, your loved ones are going to feel disconnected from you. 

Eye contact also affects trust. When someone is lying to you, they are more likely to avoid eye contact or have shifty eyes. No wonder we say “Look in my eyes and talk”. However, this may not be true for everyone as insecurity or awkwardness may make people feel uncomfortable with eye contact. And some seasoned liars are able to maintain a steady gaze.

Neuroscience proves that when two people mutually gaze at each other for longer periods of time their brains are in sync. The ‘mirror neurons’ start firing and the two people are more likely to imitate each other’s behaviour without being consciously aware of it. 

Since you're spending so much time with each other don't get weary of making eye contact. Use this opportunity to increase the amount of time you spend gazing into the eyes of your parents, spouse and children. You will notice the difference in the quality of your relationships. 

You Are The Story You Tell Yourself

When people speak about their life experiences, they are mostly describing their interpretation of those experiences. Their interpretations also have emotions attached to it - both positive and negative. For example, you may have had a difficult childhood, a bitter divorce, or a traumatic life experience. What is your interpretation of those events and what are the emotions associated with it? Are you still hurting? Or do you consider yourself to be an overcomer?

Your crucible experiences may have been arduous but the outcome of the story depends on your interpretation of it.

When you narrate your story from a state of helplessness and continue to feel helpless even today you are more likely to feel and act like a victim. However, when you choose to look at the past as a learning experience which has transformed you into a strong person, then you are more likely to think and act like a victor.

The stories you tell yourself not only affect you but also your children. They will develop learned helplessness or learned optimism based on how you narrate the story of your life experiences to them. Make it a story worth telling.


Thursday, 7 May 2020

Self-Care

The extension of lockdown, non-operational beauty parlours, barber shops, and gyms shouldn't become an excuse to neglect your body. Make sure you and your children maintain daily self-care habits.

1. Personal hygiene. Toxins which accumulate on the body need to be washed away on a daily basis. Your children may think it's unnecessary to bathe every day. They may also come up with creative excuses to avoid bathing. Don't let your children convince you into having their way especially if it's an unhealthy habit. Give them firm and short commands to do it. 

2. Sleep hygiene. Lack of sleep can affect the brain's ability to focus, solve problems, and make rational decisions. Sleep deprivation increases crankiness and irritability. Several teenagers with an obsession for online games and Netflix have a reputation of staying up late, sometimes into the wee hours of the morning. Have family rules concerning the time restrictions for using gadgets and ensure that every member of the family complies with those rules. Indulge in relaxing activities before bedtime. 

3. Move often. Sitting for too long is not healthy. Encourage your children to move and stretch during short breaks while attending online classes. In the evenings get them to join you for walks, yoga, aerobics, dance, workouts etc. It has been proven time and again that regular exercise makes you healthier and happier. 

Basic self-care is an absolute must for mental, physical and social well-being. 

Wednesday, 6 May 2020

Emotionally Intelligent Parenting

When you're living with your family 24/7 with limited opportunity for social interaction outside home, petty issues are likely to snowball. You will find yourself nagging each other more than ever before. Don't let the lockdown sour your relationships. 

Practice emotional intelligence. 

1. Manage your anger - Anger is a normal human emotion that is triggered when things don't work the way you expect or when someone does you wrong. Emotionally intelligent people know the importance of pausing before responding. Avoid maximizing trivial issues. 

2 Forgive quickly - The emotional climate of your home will determine whether it's a place for healing or a warzone. Relationships will thrive when you learn to let go of real or perceived offences and are willing to restart. Every disagreement or quarrel shouldn't turn into a battle. 

3. Manage your anxiety - Avoid spilling your anxiety on your children. You may be anxious about your business, job, or finances but don't let your worries become the dominant topic of discussion. Children and more so single children are more likely to absorb their parents' anxieties. You can express your concerns and brainstorm constructive solutions together.  

4. Cheer up - Humour is the best way to diffuse tension and decrease anxiety. Learn to lighten up, don't turn your home into a classroom where you're lecturing your loved ones 24/7. 

5. Give positive strokes   - Appreciate the cooking of your spouse, the household chores done by your children, the efforts (big and small) put in by each member of your family. Express gratitude more often. 



Tuesday, 5 May 2020

Triangulation in Relationships

Triangulation occurs when a third person is invited to a relationship between two people with the intent to resolve conflicts between them. Triangulation can occur in any relationship - between husband & wife, parent & child, siblings, spouse & in-laws. For example, when things are not going well with your spouse, you may ask your friend or parent to intervene. Or when you are having perpetual conflicts with your child, you may ask a therapist or a trusted adult to intervene.

Triangulations can be negative or positive depending on whom you invite into the relationship to resolve the conflicts. They could make things worse or better for you.

1. Negative or dysfunctional triangulation - when you invite people who are either naïve, biased, irrational, or have a hidden agenda to resolve a conflict, they are more likely to take sides - either your side or the other person's side. This will make things worse for the two people in a relationship. 

2. Positive or functional triangulation - inviting people who can think objectively and act as peacemakers will strengthen the relationship. If a dyad relationship is falling apart then it's logical to draw a third person who will take sides with neither but will recommend what is best for the two people to amplify their bond and amicably resolve their differences. 

Reflect.

Monday, 4 May 2020

Zone Management

Anthropologist Edward Hall describes 4 zones through which we interact with the world around us. Although the zones were initially used to describe proxemics or the amount of physical space you maintain with people, it is now used to describe the importance we give to things or people in our life.

1. Intimate zone - this zone includes your spouse and children.

2. Personal zone - your parents, in-laws, siblings, belong to the personal zone.

3. Social zone - relatives, friends, neighbours, and colleagues fall in this zone.

4. Public zone - the people with whom you interact very little belong to this zone.

Problems occur when you don't maintain these zones. For example, you allow people from your social zone into your intimate zone i. e. you consistently prioritize and value the relationship you share with your friends more than the relationship you share with your spouse and children.

Alternatively, you may push people from your intimate zone out to the social or public zone and bring work, money, addictions, strangers into your intimate zone.

If your family members complain that you treat them worse than you treat your friends, then it's time to introspect and put your zones in order.

Prioritize people in the intimate zone followed by those in the personal.

Sunday, 3 May 2020

Red Pill or Blue Pill


In the movie The Matrix,  Morpheus offers Neo two choices either the red pill which will open his eyes to knowledge and the hard realities of life or the blue pill which will keep him living in blissful ignorance.

What pill would you choose?

Red pill - knowledge and truth are power. Reality can be harsh but it's always better to live with the truth than blindly with the lies. The red pill philosophy states that we need to confront the lies and uphold the truth no matter how ruthless the truth is. This philosophy can be applied to every aspect of your life - personal, relational, professional and global. 

Blue pill - some people choose to live in la-la land. Romantic novels, fairy tales, media and K drama encourage blue pill thinking. They pass down a narrative to make you believe that you are the victim or the innocent one and the other is the villain. Blue pill thinking encourages you to see things only from your perspective. It blocks rational thinking and multiple perspectives. You believe what you choose to believe.

Make your choice - the red pill or the blue.

Saturday, 2 May 2020

Reflect

The lockdown has taught us many lessons - relationships are built on quality time spent together, small gestures of kindness have a huge impact, technology is inevitable part of our lives, the earth is thriving without human interference.

Today, take time to reflect on the lessons learned during the lockdown.

1. Personal - what have you discovered about yourself? What new skills have you built? What fears have you overcome?

2. Children - do you know their strengths and weaknesses? Have you discovered their hidden talents?

3. Spouse - have you learned to appreciate your partner's flaws? Do you forgive petty issues quickly now?

4. Relatives & Neighbours - have you made deeper connections and found creative ways to ease their lack or loneliness?

5. Nature - have you taken time to admire nature rejuvenate to it's original glory?

6. Humanity - do you feel more connected to people than ever before despite the physical distance?

7. Purpose - have you found meaningfulness to life?


Enjoy reflecting 😊

Friday, 1 May 2020

Reinvent Yourself

No one is returning to a normal life after the lockdown, it'll be new normalcy that we need to prepare for.

1. New mindset - gratitude for life, reduced emotional reactivity, absence of excuses, increased creative thinking skills, a high threshold for stress, enhanced ability to delay gratification, and increased self-awareness.

2. New behaviours - healthy dietary habits, physical fitness, prioritizing what matters the most, better adaptability, mindful living and interpersonal skills, pro-social behaviour, minimal living, reduced expenses, and less clutter.

3. New skills - life skills, professional development, tech skills, marketing skills, using the virtual environment to your advantage.

Every problem is a blessing in disguise. Make the lockdown an opportunity for you to reinvent yourself.

Thursday, 30 April 2020

You Are The Company You Keep


Jim Rohn once said "You are the average of 5 people you spend time with".

This lesson must be taught to your children.

1. In your free time, are you connecting with people who add value to your life? If yes, that's awesome. But if it's a no, then examine who you're spending your time with.

2. We are influenced by the mindsets of others. If your company thinks big, you will be inspired to think big.

3. The values of others also rub off on us when we spend more time with them.

4.Children are prone to peer pressure. They are likely to make wise or foolish choices depending on how they respond to their peers.

5. Make a list of the people who add value to your life. Make a second list to add names of those who you can keep in touch without giving them much of your time. Be objective when doing this.

Continue being a blessing to people around you without letting them influence you.

Have a spectacular day 

Wednesday, 29 April 2020

Integrity

Integrity is the most important virtue. Humans are capable of lying, cheating and manipulating. But those behaviours don't get too far as they are eventually exposed. What remains forever is integrity. How would you teach your children integrity?

1. Introspect and find out how much truth you've been practicing. Before you preach, correct your own flaws. 

2. Role model. Your children will demonstrate the values you practice. You can inspire and influence your children when you practice what you preach.

3. Teach your children ethics. Ethical living and ethical decision-making are the need of the hour. Moral bankruptcy is rampant and is also worshipped on some platforms which the children are exposed to.

4. Let them experience the consequences of dishonest behaviour. Don't try to save their face. They need to be accountable for the choices they make. 



5. Be a coach, a counsellor, a teacher, a guide, a mentor to your child. Don't make decisions for them but facilitate problem - solving and decision - making skills. 

Deep Reading


Do you read books superficially or deeply?

Deep reading creates a cognitive dissonance and transforms us. We are a different person   after reading the book.

Today's activity is to build deep reading skills.

1. Avoid checking your phone for notifications while reading. Focus only on  the book or the content that is in front of you

2. Underline or highlight the content that is novel, impactful, inspirational or meaningful to you.

3. Read slowly and deliberately. Allow your senses to get immersed in the book.

4. Reading alone is not enough, write down in a journal the things you want to apply to your life.

5. In your journey of becoming a deep reader, don't focus on reading too many books. Take it slow. Understand the book and apply the principles that have inspired you. Once you've mastered the art of deep reading, you can increase the quantity of books which you read each month or year.

Enjoy a beautiful day

Monday, 27 April 2020

Do away with Cognitive Distortions

Are you suffering from cognitive distortions?


Distortions are mental traps that keep a person from enjoying a quality life.  They are thoughts that are false and inaccurate and can cause severe psychological damage. When you act on your distorted thoughts; relationships fall apart, communication breaks down, productivity decreases and you suffer mentally. 


Following are some cognitive distortions. Identify the ones you have.  


1. Mind reading - you assume what other people are thinking about you.


2. Fortune-telling - you predict that things won't work out for you. 


3. Personalization - you take everything happening around you personally and blame yourself for events that are beyond your control. 


4. Overgeneralization - you make blanket statements about people and frequently use words such as “always”, “never”, “everyone”, “no one” in your statements.  


5. Magnification - Making mountains out of a molehill. You make a big deal out of a trivial issue. 


6. Black and white thinking - you believe that people or circumstances are either good or bad - there are no shades of grey. 


7. Negative filter - you overlook the positives in the person or circumstance and focus only on the negatives. 


8. Jumping to conclusions - You make predictions about people, their behaviour and circumstances around you with little or no evidence. 


9. Minimization - You minimize or reduce the significance of important events. 


10. Labelling - You are quick to assign labels to yourself and others. 


Test your distortions - Distortions are a reflection of your core thoughts. Introspect and find out whether your thoughts are based on your feelings or facts. Avoid taking emotions as evidence for the truth. Identifying your distortion is the first step to rational thinking. Just because you're thinking it, doesn't make it a fact. Find evidence for your thoughts. Throw away assumptions and hold on to the facts. 


Relationships and life become smoother when we silence distorted thoughts and become rational thinkers. 


Sunday, 26 April 2020

5 Love Languages

Gary Chapman in his book describes five love languages - physical touch, acts of service, gifts, words of affirmation, and quality time. We all have a dominant love language. And we mostly express love to others based on our own love language rather than theirs. For example, if spending quality time together is your love language and words of affirmation maybe your child's love language, you may assume that spending time together will make your child feel loved. But your child complains that you don't love them. This happens when you are not speaking to them in their love language.

 Find out what is your love language and that of each of your loved ones.

1. Physical touch - holding hands, hugs, cuddles, kisses, gentle touch on the arms or shoulders, sitting close to each other, stroking their hair, group hug. Some parents stop touching their children as they grow older. If your child's love language is physical touch, speak to them in their language.

2. Acts of service - helping to do the dishes, putting the house in order, cooking a meal, checking on you when you're ill, offering to help you without you asking. When someone insists that actions speak louder than words, they are telling you that their love language is an act of service.

3. Words of affirmations - expressing love through words - spoken or written. Appreciation goes a long way if this is your child's love language. Praise, appreciate, say "I love you" often.

4. Gifts - Gifting is a symbol of love. It doesn't matter whether the gift is big or small, worth much, little or handmade as long as you surprise them with gifts.

5. Quality time - sitting,  walking, exercising, playing, and doing things together. It involves giving them your undivided attention. The quantity of time is irrelevant as long as you give them your complete self in the little time that you spend together.

Speak to your loved ones in their love language 💕

Saturday, 25 April 2020

Healing Meditation

Today's task is spirituality in action.

1. You could do this activity in several ways - while listening to soothing instrumental music, repeating a certain positive affirmation or scripture or deep breathing - either alone, with your children or the whole family.

2. Close your eyes and imagine light emitting from your heart. That light is divine healing energy. The light travels from you into the hearts of your family members.

3. Imagine the healing energy travelling outside your home and through the streets. Take some time to see the energy spread across a vast area. You see people being healed from their illnesses as your light passes them. Now imagine that the energy which travelled out of your heart is transforming into a huge rain cloud above the city.

4. Showers of healing start raining down on earth, healing people of their affliction.

5. There is power when we pray or meditate together. Let's send healing energy into the world.

Friday, 24 April 2020

Becoming Antifragile

Nassim Taleb in his book Antifragile describes what it takes to become antifragile.

1. A clay pot is fragile. It breaks when it's thrown from a height or is hit with force. A hydra, on the other hand, is antifragile. It grows more heads when one is cut. Are you a clay pot or a hydra? Are you easily offended by others,  perturbed by circumstances or do you get stronger with every battle?

2. To become antifragile you will have to embrace unexpected events, randomness, obstacles, resistance and the ever changing environment.

3. An antifragile not only bounces back from adversity but s/he bounces back higher and stronger. The current lockdown has affected businesses - big and small, many have lost their jobs, people are struggling financially. An antifragile has a strong conviction that s/he will rise again - bigger, better, stronger and more prosperous than ever.

Have a victorious mindset 

Thursday, 23 April 2020

Write a love letter to your children

💌

1. Start with the first time you held them in your arms. Describe the day they were born and your feelings in detail.

2. Tell them the things you appreciate about them.

3. Describe your favourite memories with them.

4. Apologize for the things you shouldn't have said. Words can hurt and heal.

5. What do you wish you heard from your parents? There were many things left unsaid and you longed to hear them. Don't let your children suffer that same void. Express your love, and tell them that you're proud of them.

Make a promise that you'll love them unconditionally. 

Tuesday, 21 April 2020

Make an album of memories

We mostly click pictures of things that are beautiful and awe inspiring. We want to freeze that moment forever in time.

1. Do you remember the day when your child took his/her first steps? You probably grabbed your camera and captured every wobbling step they took. Take pictures today of the mundane things you and your family do. Those mundane pictures will become nostalgia in retrospection.

2. If you have grandparents living with you, take pictures of them with your children. Those pictures will evoke emotions of love when your children look back in time.

3. Take pictures of your smaller children. They grow up too quick. Capture the weird or hilarious things they do.

Don't forget that memories are not just built with pictures but with moments shared together. Enjoy the silly, mundane, funny and silent moments with your loved ones. The best memories are captured in the heart.


Have a wonderful day ❤️

Monday, 20 April 2020

Forgiveness is good for your heart

Today, you'll do an exercise which will help you forgive the injustice done to you by someone close to you. Counsellors use this exercise in therapy sessions to help the clients heal. Many of us carry wounds inflicted by the people we love. 

1. Sit down in a quiet place. Ensure no one disturbs you for at least 20-30 minutes. Put the mobile on silent. 

2. Close your eyes. Take some slow and mindful breathes. Now bring to your mind the name of the person who has hurt you. 

3. Imagine you are walking down a lonely road. It's a deserted place. As you slowly walk, you notice a small child around 2 years of age. That small child is the person who has hurt you. S/he is lost on this lonely road and is looking quite scared and helpless. As you walk closer to that child, you notice the tears running down his/her cheeks.

4. The child stretches out his/her hand to you. You walk closer to that child, bend down, look into his/her eyes and say to him/her "I forgive you".

5. You give the child a long hug and assure that s/he is forgiven. Wipe away the child's tears. Visualize a light emitting from your heart and going into the child's heart. Feel the warmth of the healing light surrounding you both. 

6. Then you slowly take the child's hand and start walking down the road. The child looks up at you every now and then feeling thankful for rescuing him/her. Further down the road, you notice a house. The child points out to that house. You know that s/he belongs there. So you let go your hand and allow the child to walk away from you towards that house. The child turns back to you one more time to say goodbye. 

7. Each time you do this exercise, you will release resentment that has been in your heart for years. Imagining the offender as a small child will help you see that they are also vulnerable like you. Hurt people hurt others. It's time to forgive and move on.


Have a lovely day 😊

Inspire others with your story


Write down a life experience that was challenging but molded you into a tougher person that you are today.

1. Think of that awful experience you had in your personal or professional life. Express it in words. Put it up on a blog. Your story could inspire and empower someone. 

2. Recall the details of that experience - your feelings of vulnerability associated with it. Write down those details vividly. Describe the decision you took to overcome the situation/ challenge/pain. What was the breakthrough moment?

3. You've been down a dark path and survived it. There are others who are walking down similar paths, feeling lost, heartbroken and helpless. Your story can become a source of light, share it.

Make your day awesome 😊

Saturday, 18 April 2020

Give rest to your mind and body

You've worked hard the entire week. Take a day off. Do as less as you can. Rest days are as important as working days.

1. Rest allows your body to recover from the wear and tear that took place through the week. It prepares you for the week ahead. You're more likely to be productive if you've given yourself enough time to recuperate. Rest also improves your ability to concentrate and make rational decisions.

2. Give your mind rest from gadgets and news. You could watch something that soothes your mind. Engage is activities that make you feel calm - listening to instrumental music, stroking your pet, practicing mindfulness, painting, etc

3. Teach your children, the benefits of a good night's sleep and a day's rest. Many teens and adults underestimate the repercussions of poor sleep habits. Several mental health problems stem when people compromise on sleep and exhaust themselves. Make it a family practice that everyone is in bed at a fixed time every night. Ensure that weekends are meant to rejuvenate.


Have a relaxed Sunday 😊

Friday, 17 April 2020

Dance

Today, awaken the child within you. Let go off your shyness and connect with your children through the medium of dance.

1. When parents dance with their children, they move from the ego-centric to the we-centric stage.

2. Put on a happy music and start moving your body. Stand next your child and start doing easy steps.

3. Dance together - first next to each other, then facing each other and finally holding hands with each other.

Some merry music videos to get you dancing:

https://youtu.be/ru0K8uYEZWw

https://youtu.be/WTJSt4wP2ME

https://youtu.be/ZbZSe6N_BXs

Have a celebration today 😊

Wednesday, 15 April 2020

Know who YOU are

If you're asked Who are you? how would describe yourself after telling them your name? Would  you tell them about your occupation?Your role in the family? Gender? Nationality? Etc.

Many of us have an identity crisis. We don't know who we are.

In the following days start defining yourself.

1. You are a divine being. You are not ordinary. You have divinity within you. You're a source of love and compassion.

2. You're here for a divine purpose. There is more to life than earning,  eating, or sleeping. Find out what is your purpose. 

3. Make a list of words that define you. These words must be positive and uplifting.

4. Sit still for a few minutes every day, look deeply inside yourself, do some soul searching.

5. As a child, you probably knew who you are but growing up your identity got lost in people's definition about you. Use this time given to you to find out your true identity.


Wish you a joyful day 😊

Tuesday, 14 April 2020

Heart Sanitizer

Some of us are pros at keeping our bodies and surroundings clean. But we hardly think about cleaning the heart.

Let's see how to sanitize your heart against viruses.

1. Do not dwell too much on fearful news. The more you think about it, the more you let the fear virus make your heart weak. Whenever fear strikes you, stand up straight, with shoulders broad, thump your chest and say "I'm going to get through this".

2. If you notice the envy virus creeping its way into your heart. Wash it off by reminding yourself that you are a wonderful and worthy person, that you have a significant role in this world that no other person can fulfill, except you.

3. The excuse virus is known to stop people from achieving anything. It makes them faint-hearted.  Destroy the virus by taking action for the things you want to get done.

4. The addiction virus is widespread. It's destroying more relationships than any other virus. Make a list of your addictions and stop feeding them. The virus will starve to death and you'll be free again.

5. You probably heard the phrase forgive and forget. You may not forget the wrong or injustice done to you but you can let go of the resentment virus by not engaging in self-pity. See yourself as a stronger and wiser person than a victim.

Courage, love and integrity are the best sanitizers for keeping the heart clean and strong. Use them every day.

Enjoy a happy day ♥️

Monday, 13 April 2020

Be an asset not a liability

I've come across a lot of people who are gems to their organizations and others who are bad hires.  When I speak to co-workers, their language and attitude towards work tells me whether they are an asset or a liability. Based on my experience, I've put down a few points on how to be an asset wherever you are.

1. Do away with excuses. Excuses will not help you achieve anything.  They will keep you from overcoming your fears and being your best self. Excuses do not fool others, in fact, they fool you by giving you a false sense of security.

2. Show up every time. Unless you're medically incapable of using your hands and legs, show up whenever and wherever you're expected.

3. Be resourceful. Find opportunities to make meaningful contributions to your customers and the organisation that you serve.

4. Be proactive. Do not say "It's not my job". Nobody became successful by saying that. All successful people said "yes" to responsibilities.

5. If you want to lead, you must first learn to be a good follower. A lot of people want to lead but are rebels to the core when it comes to obedience. You cannot lead others when you cannot lead yourself.

6. 'Be faithful in small things and you will be faithful with bigger responsibilities. But if you're dishonest with small things, you will be dishonest with bigger responsibilities' - Luke 16:10. I strongly believe this.

7. Do your work sincerely, not just for 'eyeservice'.  A lot of people speak falsely about the work they did or are doing. They eventually get caught in their web of lies. Integrity is important. Don't compromise it.







Hygge

Pronounced as 'hu - gah' refers to the Danish way of living. It is also referred to as slow living. Hygge is a way of celebrating life and it's simplicity. 

The core of Hygge is consciously and intentionally creating coziness.

1. Make your house a cozy place.  Light candles in the evening, grab a hot cup of chocolate or tea and snuggle with your loved ones.

2. Slow living is saying "yes" to life. It's appreciating the simple things around us. Minimalist living is the essence of Hygge

3. Reuse or recycle. If you don't like things lying around your house, don't throw them away. Instead, donate it so someone less fortunate can reuse it.

4. The slow way of living includes reading books. Limit your exposure to T.V shows and read books that inspire, build or take you on a journey to a magical land.

5. Disconnect from your phones and reconnect with your loved ones. Cherish these moments as time moves fast.


Have a blissful day 

Saturday, 11 April 2020

Be hopeful in the midst of storm


Hope gives us strength to endure, it makes us optimistic in the face of challenges and it gives us a reason to live.

1. Teach your children to look for the silver lining in every dark cloud. Research shows that hopeful students enjoy academic success, high quality friendship and are problem-solvers. While those who lack hope are more likely to feel anxious or depressed.

2. Practice what you preach. When things go wrong, look for the positives. Your children will observe and learn how you deal with setbacks, failures or disappointments.

3. Optimistic people are known to live longer and happier life. Speak hopeful words everyday. No situation is permanent. Even the most darkest event can become a golden link to add richness and meaningfulness to your life. Read the book Man's search for Meaning - Viktor Frankl.

Enjoy a hope filled day ⚓

Friday, 10 April 2020

Be an Eagle

There are many lessons to learn from an eagle.

1.Eagles don't eat dead prey. They are not scavengers. They go for fresh meal. Put away old, unhealthy, unhelpful habits and ways of thinking which made you sick. Feed yourself with fresh, healthy and helpful ingredients to renew your mind and body.

2. Eagles love storms. While other birds hide for cover during storms, the eagle loves the challenge of flying into one. In this VUCA world things change fast, you have to accept these challenges quick to fly through them gracefully. Accept randomness as part of every day life. The more you embrace challenges, the readier you are for the next storm - In Omnia Paratus.

3. Eagles soar high. They have standards. Let go of the mediocre mindset that made you feel helpless and powerless.

 "If you're going to be thinking, you may as well think big" - Donald Trump

Overcome your mental obstacles today 🦅

Wednesday, 8 April 2020

Appreciate the beauty in nature

"Look deep into nature and you will understand everything better"- Albert Einstein. Today, take time to open your eyes and appreciate the abundance of beauty around you by indulging your senses.

1. Marvel at the colourful evening sky or the starlit sky at night which reminds you that you are significant part of the whole creation.

2. Let you heart and ears be filled with the sounds of the songbirds, the clatter of rain, and the psithurism around you.

3. Breathe in the scents of the earth, the fragrance of your flowering garden, the aroma of sweet coffee or the whiff of your sweet smelling perfume.


Enjoy a beautiful day 😊

Saturday, 4 April 2020

Self Appreciation


Turn the kindness inwards.Consciously acknowledge the goodness in you. Don't wait for others to validate you. You are your own cheerleader.

1. Speak good things to yourself. Positively affirm yourself when looking into the mirror, when things get out of hand, when you're under pressure, when you're facing challenges. Practice positive affirmations everyday till they become your inner dialogue.

Following are helpful links with female and male voice to help you on journey of self-affirmation.

https://youtu.be/Wxryitwneaw

https://youtu.be/ZssjZnsN4Gg

2. Speak good things about yourself to others. Do not boast nor demean yourself.

3. Forgive yourself for the mistakes and the wrong turns you've taken in the past. Liberate yourself from judgements made by people about you.

4. Remind yourself that there is a purpose for your life. You've come this far and you should be proud of yourself.

5. Nourish your body. Treat it with compassion and reverence.

Enjoy falling in love with yourself 😊

Wednesday, 1 April 2020

Engage in healthy nostalgia


Research has shown that nostalgia helps reduce feelings of boredom and loneliness. It also helps restore relationships.

Rewind

1. Go through old albums and photographs - pictures of your childhood, school, parents, grandparents, wedding pics and so on. Look at each of them and savour the special, warm feelings arising inside your heart.

2. Time to introduce your children to the music you listened to in good old days. Take them back to the 60s, 70s or 80s. Play songs which have special memories attached to it. Share those memories with your children.

3. There are ample of videos online of the T.V shows you watched in your childhood. Take time to watch a few today.

4. Relive the beautiful sentiments attached to important person(s) in your life, a joyful vacation you took, a captivating scene that is etched in your mind, your first pet or the friends from long time ago.

5. Play an old fashioned game. Teach your children that one can have fun without technology.

Yesterday once more.

Enjoy a happy trip down memory lane 😊

Saturday, 28 March 2020

Declutter your mind

Lockdown day 5

By now most of you must have emptied your inboxes, organized your shelves and put your house in order. We mostly focus on cleaning and organizing things outside ourselves. But seldom do we think of decluttering our mind.

Just as we regularly dispose of garbage to keep our home clean and sickness free, we also have to get rid of stinky thoughts to maintain mental hygiene for the well-being of our loved ones and for our own sanity.

Today, your task is to get rid of useless, irrational, unhealthy and unhelpful thoughts.

Mental weeding

1. Grab a pen and paper. Write down thoughts that make you feel insecure, paranoid, create anxiety, jealousy, anger or hatred.

2. Now take that paper and tear it into small bits and pieces. Dump them in the garbage bin because that is where those thoughts belong.

3. If the unhelpful thoughts pop up in your mind again, challenge them with facts. Don't let your feelings and assumptions of the facts dissuade you.

4. Practice the thought-stopping technique. Issue the command "stop" when you experience unhealthy thoughts.

5. Reduce the use of "what if" in your language especially if it increases your anxiety. Instead, focus on the present.

6. Practice speaking positive self-affirmations - "I am more than enough" "I will get through this", "This problem helps me grow", "My life is beautiful" and so on. When you repeat positive affirmations like you really mean it, the unhealthy thoughts become weak and wither away.

7. Keep yourself engaged in creative and useful activities. Mental weeds are more likely to grow when the mind and body are idle.

Your life is your garden, your thoughts are your seeds. If your life isn't awesome, you've been watering the weeds.

Time for deep cleaning of the mind.



* This is an exercise sent to families that I counsel.

Saturday, 21 March 2020

Cowardice versus Courage

The increasing number of cowards in society is causing a decline in ethical conduct - personal and professional.

Let's look at the difference between cowardice and courage. One dictionary defines cowardice as a lack of courage to face danger, difficulty, opposition, pain, etc. Hence, we can define courage as strength and boldness in the presence of danger, difficulty, opposition, pain, etc. 

What makes some cowards and other heroes? One possibility could be genetic wiring. Another explanation can be upbringing. If the family has a strong foundation of values that govern the behaviour of their members, those members will not let external factors influence them to compromise. Also, a regular dose of tough experiences chisels a person to either become brave or timid depending on how they reacted to those experiences. 

People tend to compromise as it gives them a false sense of security and also maintains peace with the source they are compromising with. They rationalize their lack of ability to speak up, confront or take action with illogical excuses to protect their cowardness. However, this is not true for all humans. There are those who are driven by their convictions and won't retreat in the presence of danger. One such hero is my dad, who is an enormous source of inspiration for me. He has been exposing corruption and fighting for the truth for years despite the physical attacks and threats he received. He forges ahead like a fearless warrior on a battlefield. I strongly believe that no one can claim to be a warrior unless they have bravely faced wars and oppositions. My strong sense of ethics and morality has come by watching my dad stand up for what he believes in every single day. I'm known for my straightforwardness, who will not mince words but will call a spade a spade and I owe this to my dad. The army is made up of valiant men and women. There is no room for cowards.

Men and women of courage are individuals who act - they take action and avoid empty promises. Courageous people are not afraid to stand up or stand alone in the face of challenges, they are not afraid to confront wrongdoing nor are they afraid to expose it. Courage is pervasive - it dominates all aspects of the individual's life because his/her behavior is governed by ethical principles. One cannot be courageous in one situation and coward in another - that is a person who lacks values and ethics and is faking boldness. As Nassim Taleb in his book wrote: "Courage is the only virtue you cannot fake".