The Goal of This Post
This post is an excerpt from the book Ikigai, by Hector Garcia and Francesc Miralles. In this post, I share some of my favorite passages from the book.
If You Only Takeway One Thing
Be led by your curiosity, and keep busy by doing things that fill you with meaning and happiness.
Life is not a problem to be solved. Just remember to have something that keeps you busy doing what you love while being surrounded by the people who love you.
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I. On Purpose and Meaning
Everything can be taken from a man but one thing: The last of human freedoms – to choose one’s attitude in any given set of circumstances, to choose one’s way.
On Logotherapy
- Logotherapy pushes patients to consciously discover their life’s purpose in order to confront their neuroses.
- Existential frustration arises when our life is without purpose, or what the purpose is skewed.
- Existential crisis is typical of modern societies in which people do what they are told to do, rather than what they want to do.
On Morita Therapy (MT)
- MT focuses on teaching patients to accept their emotions without trying to control them, since their feelings will change as a result of their actions.
- MT seeks to “create” new emotions on the basis of actions. According to Morita, these emotions are learned through experience and repetition.
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II. On Longevity and Antiaging
“According to scientists, the keys to longevity are diet, exercise, finding a purpose in life (an ikigai), and forming strong social ties – that is, having a broad circle of friends and good family relations.”
On Mindfulness
- “The central premise of meditation is focusing on the self: noticing our responses, in order to be fully conscious of them.”
- “A state of mindfulness can also be achieved through breathing exercises, yoga, and body scans.”
On Staying Active
- “Maintaining an active, adaptable mind is one of the key factors in staying young.”
- “Being sedentary can lead to hypertension, imbalanced eating, cardiovascular disease, osteoporosis, and even certain kinds of cancer.”
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III. On Belief and Tradition
The sense of community, and the fact that Japanese people make an effort to stay active until the very end, are key elements of their secret to long life. If you want to stay busy even when there’s no need to work, there has to be an ikigai on your horizon, a purpose that guides you throughout your life and pushes you to make things of beauty and utility for the community and yourself.
Eastern Beliefs
- Hara Hachi Bu: Eat until you are eight parts full.
- Wabi-sabi: Appreciate the beauty of imperfection as an opportunity for growth.
- Ichi-go ichi-e: Focus on the present and enjoy each moment that life brings us.
Lessons from Centenarians
- “Eat and sleep, and you’ll live a long time. You have to learn to relax.”
- “The secret is smiling and having a good time.”
- “Play and celebrate each day as a community”.
- “Exercise to stay healthy, eat well, and spend time with people.”
- “Nurture your friendship every day.”
- “Live an unhurried life.”
- “Be optimistic.”
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IV. On Food and Diet
“Hara hachi bu. When you notice you’re almost full but could have a little more… just stop eating!”
15 natural antioxidants found in the Okinawan diet
- Tofu
- Miso
- Tuna
- Carrots
- Goya (bitter melon)
- Kombu (sea kelp)
- Cabbage
- Nori (seaweed)
- Onion
- Soy sprouts
- Hechima (cucumber-like gourd)
- Soybeans (boiled or raw)
- Sweet potato
- Peppers
- Sanpin-cha (jasmine tea)
- Green tea
- Shikuwasa
The Antioxidant Canon, for Westerners
- Vegetable such as broccoli and chard
- Oily fish such as salmon, mackerel, tuna, and sardines
- Fruits such as citrus, strawberries, and apricots
- Berries such as blueberries and goji berries
- Dried fruits
- Grains such as oats and wheat
- Olive oil
- Red wine, in moderation
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V. On Movement
“People who live the longest are not the ones who do the most exercise but rather the ones who move the most.”
The Key Exercises
- Yoga
- Qi Qong
- Tai Chi
- Radio taiso
- Sun salutation
- Shiatsu
- The Six Healing Sounds
Yoga
Yoga strives to unite body and mind, guiding us toward a healthy lifestyle in harmony with the world around us.
Tai Chi
Tai Chi was originally a neijia, or internal martial art, meaning its goal was personal growth. Focused on self-defense, it teaches those who practice it to defeat their adversaries by using the least amount of force possible and by relying on agility.
Qi Gong
Also known as chi kung, its name combines qi (life force, or energy) and gong (work). Qi Gong involves static and dynamic physical exercises that stimulate respiration in a standing, seated, or reclined position.
Conclusion. The Ten Rules of Ikigai
- Stay active; don’t retire.
- Take it slow.
- Don’t fill your stomach.
- Surround yourself with good friends.
- Get in shape for your next birthday.
- Smile.
- Reconnect with nature.
- Give thanks.
- Live in the moment.
- Follow your ikigai.
All content credit goes to the author. I’ve shared the bits I’ve enjoyed the most and found most useful.
Cheers ’till next time! Saludos!
Alberto
Beto's Blog 