Your skin consists of three layers:<ul><li class="ql-align-justify">Epidermis: The outermost layer provides a waterproof barrier and consists of several sublayers.</li><li class="ql-align-justify">Dermis: It contains connective tissues, hair follicles, sweat glands, blood vessels, and nerve endings for heat detection, etc. It also includes collagen fibers for strength, elasticity, and nutrition.</li><li class="ql-align-justify">Hypodermis (Subcutaneous Tissue): It consists of fat and connective tissues that determine the thickness of the skin and that protect underlying muscles.</li></ul>

Skin Anatomy

Skin Cancer:<ul><li class="ql-align-justify">Sun exposure can cause skin cancer; however, skin cancer is not the most deadly cancer. Skin cancer is also determined by your genetics and DNA mutations in your family.</li><li class="ql-align-justify">There are many types of skin cancer, and it is best to have moles, areas of pimples, or acne checked by a dermatologist. You should see one at least once a year.</li></ul>Skin Ageing:<ul><li class="ql-align-justify">UV light changes the DNA and its expression, disrupting collagen production and thus ageing the skin.</li></ul>Sunburn:<ul><li class="ql-align-justify">There is no direct relationship between sunburns leading to skin cancer. Also, skin ageing is accelerated even without a sunburn.</li></ul>

Risks of Sun Exposure

Some sun exposure is good!<ul><li class="ql-align-justify">It can increase testosterone and estrogen, resulting in better mood or higher libido.</li><li class="ql-align-justify">It gives you a good feeling: Less stress, more energy (and hence more movement) etc.</li><li class="ql-align-justify">Sunlight early in the morning helps with sleeping well and is good for the circadian rhythm.</li><li class="ql-align-justify">It can increase life expectancy, but the relationship between these two is not clear, as the factors mentioned above might interfere.</li><li class="ql-align-justify">Sunlight gives you Vitamin D - and yes, even when wearing sunscreen! However, Vitamin D supplementation can be a good idea in areas with only a little sunlight.</li></ul>

Benefits of Sun Exposure & Vitamin D

Sunscreen helps protect the skin from skin cancer and skin aging.<ul><li class="ql-align-justify">Physical protection is good such wearing hats or clothes.</li><li class="ql-align-justify">High UV should be avoided.</li><li class="ql-align-justify">Mineral sunscreen includes, for instance, zinc oxide that reflects UV light back.</li><li class="ql-align-justify">Organic/chemical sunscreen absorbs sunlight. Some chemicals in it are of concern and might disrupt the endocrine system but it also depends on the amounts used. Children under the age of 6 months should not use chemical sunscreen.</li><li class="ql-align-justify">My opinion, based on various sources, is that not wearing sunscreen is far more dangerous than wearing it.</li></ul>

Sun Protection and Sunscreens

These ingredients can be used as supplements or in skin care products:<ul><li class="ql-align-justify">Collagen is found in lots of foods and makes your skin look youthful!</li><li class="ql-align-justify">Vitamin C.</li><li class="ql-align-justify">Peptides, BPC-157, Copper.</li><li class="ql-align-justify">Niacinamide increases moisture, can help with rosacea, acne, and clogged pores.</li><li class="ql-align-justify">Hyaluronic acid is a natural component of the skin and provides a barrier for moisture.</li><li class="ql-align-justify">Retinol/Retinoids/Tretinoids/Vitamin A can induce the formation of collagen and is the most effective incredient! But be careful: It should be avoided when pregnant and it can increase sensitivity to light and cause redness or dryness.</li></ul>

Increase Skin Beauty

<ul><li class="ql-align-justify">Get enough sleep.</li><li class="ql-align-justify">Avoid harmful substances: No alcohol, smoking, vaping or nicotine.</li><li class="ql-align-justify">Stay hydrated: Drink enough water and electrolytes.</li><li class="ql-align-justify">Reduce stress: Find ways to manage stress like exercise, meditation, or spending time with loved ones.</li><li class="ql-align-justify">Consider photo therapy: Red light therapy can promote collagen production and reduce inflammation. Consult a dermatologist for professional treatments.</li><li class="ql-align-justify">Maintain good hygiene: Take a shower and cleanse after exercising; remove makeup before bed to prevent clogged pores.</li></ul>

Lifestyle Habits For Healthy Skin

Improve your diet:<ul><li class="ql-align-justify">Eat whole foods and proteins for essential nutrients.</li><li class="ql-align-justify">Avoid highly processed foods that can cause inflammation and skin issues.</li><li class="ql-align-justify">Eat foods that are good for the gut microbiome like sauerkraut and pickles.</li><li class="ql-align-justify">Incorporate collagen and vitamin C-rich foods for skin elasticity.</li><li class="ql-align-justify">Eat a variety of colorful fruits and vegetables, especially red and orange ones.</li><li class="ql-align-justify">Avoid excess sugar, as it can cause premature aging and acne.</li></ul>

Nutrition

Acne:<ul><li class="ql-align-justify">It results from a buildup of sebum around the hair follicles. Androgens (such as testosterone) increase sebum production, making acne common during puberty.</li><li class="ql-align-justify">Insulin and glucose can also contribute to acne, so it is important to avoid inflammatory foods.</li><li class="ql-align-justify">Do not over-cleanse! Cleansing twice a day with unscented washing lotion and lukewarm water is enough.</li><li class="ql-align-justify">Do not pop pimples.</li><li class="ql-align-justify">Use salicylic acid.</li></ul>Rosacea:<ul><li class="ql-align-justify">Redness and inflammation are common symptoms of rosacea.</li><li class="ql-align-justify">Avoid consuming alcohol and anything that can cause heat, such as spicy foods.</li><li class="ql-align-justify">Remember to use sunscreen and moisturizer.</li></ul>

Special Skin Conditions

Dr. Andrew Huberman shares knowledge on how to keep your skin healthy and beautiful. Remember to consult a doctor whenever noticing or making any drastic changes.

In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. 

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. 

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources: https://www.hubermanlab.com/episode/how-to-improve-skin-health-appearance

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Timestamps
00:00:00 Skin Health
00:02:59 Sponsors: Joovv, BetterHelp & ROKA 
00:07:18 Skin Biology, Skin Layers
00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen
00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers
00:27:24 Sunburn & Skin Cancers
00:30:09 Sponsor: AG1
00:31:58 Vitamin D, Sun Exposure & Sunscreen
00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen
00:49:20 Skin Cancers, Moles, Laser Resurfacing
00:53:59 Sponsor: LMNT
00:55:34 Sun Exposure, Melanoma & Life Expectancy
01:03:13 Tool: Youthful Skin, Collagen & Vitamin C
01:12:55 Peptides, BPC-157, Copper
01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid
01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin
01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions
01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets
01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health
01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress
01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy
02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples
02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition
02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser
02:21:04 Psoriasis Treatment, Immune System & Prescriptions
02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Health #SkinHealth

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

personaldevelopment

Personal Development

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Fashion & Beauty

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Health

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Habits

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Videos

Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.


Andrew Huberman

How to Improve Skin Health & Appearance

Our bodies operate on a circadian rhythm, influencing when we feel most awake and productive. Identify your peak hours to align your most demanding tasks with your natural energy levels.

Understand Your Natural Rhythms

﻿Chrono-productivity is about syncing your work with your body's internal clock. Instead of fighting your natural rhythms, embrace them to maximize efficiency and output.

The Power of Chrono-Productivity

Not everyone is productive at the same time. Morning larks thrive in the early hours, while night owls hit their stride later in the day. Know your type to optimize your schedule.

Morning Larks vs. Night Owls

Find your peak performance windows—those times of day when you're naturally most alert and focused. Schedule your hardest tasks during these windows to get more done in less time.

Peak Performance Windows

veryone experiences an afternoon slump. Instead of pushing through, use this time for less demanding tasks or take a short break to recharge.

Embrace the Slump

Quality sleep is the foundation of chrono-productivity. Ensure you're getting enough rest to allow your body to function at its best during your peak hours.

Prioritize Sleep for Productivity

Chrono-productivity isn't one-size-fits-all. Experiment with your schedule, track your energy levels, and adjust your routine until you find what works best for you.

Experiment and Adapt

Beyond work, align other aspects of your life—like exercise, meals, and social activities—with your natural rhythms to maintain balance and well-being.

Sync Your Life with Your Rhythms

5 science backed strategies to align your work with your body's natural rhythm to supercharge your productivity

productivity

Productivity

timemanagement

Time Management

Productivity Hacks

We hear many healthy habits every day but not all of them are realistic, so I will tell you 5 realistic habits that will make you healthier.

Healthy Habits

<ul><li>Everybody heard that you should drink 2 liters for water and it's true. Water is very important for our body. But too much water is not good, too. </li><li>Don't drink just when you're thirsty- it's too late. When you're thirsty your body says that is dehydrated, so drink regurarly. </li><li>Drink more when you do exercise.</li><li>Drink mostly water, but you can also juice, tea, and whatever you want, but it doesn't mean no water.</li></ul>

1. Drink A Lot

<ul><li>I know that it's not nice but believe me that you will see some effects on your body. In the beggining it's not pleasant but then you will feel better.</li><li>Advice- use firstly warm water and then suddenly cold, you will use to it faster.</li></ul>

2. Cold Shower

<ul><li>I know it's boring to hear that every day but it really helps you and your body. Sometimes you just don't have time but five minutes are enough, too. Every minute counts.</li><li>It's also good to stretch after long sitting and do brakes every hour because you will prevent fatigue.</li></ul>

3. Move Daily

<ul><li>Eat four-five times a day and don't skip meals even when life is busy. Eating and your health is the most important and it's here whole life.</li></ul>

4. Eat Regularly and Don't Skip Meals

<ul><li>Sometimes you don't have time or you are in a party. That's ok. But try to sleep 7-8 hours a day when you can. You will feel better and I promise you that you will see positive effects if you sleep enough. </li><li>Of course when you spent a very difficult day you can sleep more, but 14 hours every day is too much because you would be dehydrated.</li></ul>

5. Sleep 7-8 Hours a Day

Realistic healthy habits

I always loved Japanese culture because it is so distant from ours. But it isn’t just me.In the last few years, Japanese culture has greatly impacted our society. It started with anime like Dragon Ball and Gundam. And it’s growing bigger with authors like Murakami (one of my favorites).I fell in love with the mysticism of this spiritual culture. And I started to consume a lot of content about it.I found many things that caught my attention and made me grow. Ikigai was one of these things. And I’m trying to apply it wherever I can in my life.

The Spirit of Japan

Ikigai means “a reason for being” and represents one of the few concepts of the flow of life we have long forgotten.In Western societies, we have the concept of purpose. It should be a driving force that motivates you to achieve your goals. But ikigai doesn’t only focus on goals.A purpose often remains a dream if you don’t create a practical plan. But ikigai is never a dream. Ikigai shows you your reason for being in the world according to your strengths and weaknesses.It’s a roadmap for a happy and fulfilling life. But you have to complete it honestly to get something out of it.

What is Ikigai?

Following your ikigai means aligning the four main fields of your life:<ul><li class="ql-align-justify">what you love</li><li class="ql-align-justify">what the world needs</li><li class="ql-align-justify">what you can be paid for</li><li class="ql-align-justify">and what you are good at.</li></ul>And if you ever read about ikigai, you might have already seen this graphic.

Ikigai: The 4 Fields of Life (1)

You are reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a>, a newsletter where I discuss self-improvement, goal-setting, habits, time management, and health tips and tricks.Every week, you will get the following:<ul><li class="ql-align-justify">a challenge to pursue to improve your life</li><li class="ql-align-justify">an infographic to track it.</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> and start your first challenge.

The Challenge

As you can see, when you only consider two fields, you get four values you should always be aware of:<ol><li class="ql-align-justify">Passion = what you love + what you are good at</li><li class="ql-align-justify">Mission = what you love + what the world needs</li><li class="ql-align-justify">Profession = what you are good at + what you can be paid for</li><li class="ql-align-justify">Vocation = what you can be paid for + what the world needs</li></ol>

Ikigai: The 4 Fields of Life (2)

Living by these values can be satisfying for a while. But it will never be fulfilling. And even if you use three of the four fields, the results won’t change much:<ol><li class="ql-align-justify">Without something you can be paid for, you will feel happy and fulfilled but have no wealth.</li><li class="ql-align-justify">Without something you are good at, you will feel excited and self-approval but have a lot of uncertainty.</li><li class="ql-align-justify">Without something you love, you will feel comfortable but empty.</li><li class="ql-align-justify">And without something the world needs, you will be satisfied but useless.</li></ol>Therefore, to find your ikigai, you must find and master all four fields of your life.

Ikigai: The 4 Fields of Life (3)

Héctor Garcia and Francesc Miralles wrote the popular book Ikigai: The Japanese Secret to a Long and Happy Life.Now, we’ve already seen ikigai’s meaning and how it works. You can read the book to know how to live a longer and happier life. So, I will focus on using ikigai to build better goals.<ol><li class="ql-align-justify">Follow your ikigai</li><li class="ql-align-justify">Give thanks</li><li class="ql-align-justify">Don’t fill your stomach</li><li class="ql-align-justify">Stay active, don’t retire</li><li class="ql-align-justify">Take it slow</li><li class="ql-align-justify">Surround yourself with friends</li><li class="ql-align-justify">Reconnect with nature</li><li class="ql-align-justify">Smile</li><li class="ql-align-justify">Live in the moment</li><li class="ql-align-justify">Get in shape for your next birthday</li></ol>Let’s see how to transform these rules to build better goals.

The 10 Rules of Ikigai

The purpose is only a quarter of your ikigai. But when you think about your goals, motivation plays a big role. And having a strong purpose is fundamental to feeding it.<a href="https://www.cosmopolitanmindset.com/the-hidden-reason-you-havent-found-your-life-purpose-yet/">Search for your purpose </a>if you haven’t found it yet.

1 — Follow your purpose.

According to Garcia and Miralles, you should always thank those who supported you. So, when you reach a goal, thank yourself and those who were by your side.Celebrate your wins and achievements. You deserved it.

2 — Celebrate your achievements.

I know I built a terrible goal when I reached it, but ignore what comes next.Your goals should always have a next step. So, leave them open. Think of the bigger picture. And keep yourself in movement.

3 — Never build self-closing goals.

Once you reach a goal, it becomes easier to reproduce that same success. And with time, your routine will stagnate if you don’t challenge yourself with greater challenges.Try something new. Try something bigger. Search for new stimuli. It will fire up your motivation.

4 — Search for a greater challenge.

Sometimes, I work more on a goal because I feel the adrenaline rushing. Maybe I’m excited about a new project or I found some spare motivation.I work double the hours or even more. And then, the next day, I’m so exhausted I skip. But it shouldn’t work like this.You can delay your excitement until the next day. Value consistency over quantity. And you will never burn out.

5 — Don’t burn out.

A good friend can serve many purposes.Some friends will support you when you’re feeling down. Others will help you reach your goals. And others can do both.You can ask your friends to become your accountability system — they will do a great job. A true friend wants the best for you. So, they won’t miss a chance to tell you to focus on your goals if you ask them.

6 — Find accountable friends.

When you think you need a break, it’s already too late. And it would help if you had done it long before.Breaks are essential for your mind and body to keep doing their best. So, you can just plan your break with the same care you schedule your tasks if you are serious about your goals.Start with a <a href="https://cosmopolitanmindset.substack.com/p/unplug-and-reconnect-the-24-hour">24-Hour Do Nothing Challenge </a>, for example.

7 — Take some time off.

In my experience, I’ve noticed there are two types of goals:<ul><li class="ql-align-justify">those you pick out of greed</li><li class="ql-align-justify">and those that make you happy.</li></ul>The only difference between them is that greedy goals have lost their reward. And that’s a feature of goals you have prolonged for too much. So, you should rethink them and understand the reward you’ll get from reaching them.Is it worth your time?

8 — Pick goals that make you happy.

Do you ever try to understand if you will reach your goals?I often calculate the weekly and monthly average, multiply it by the missing time, and try to foresee if I will succeed. And although this is an efficient way to understand if it’s going great or if you need more work, it could also become dangerous.Don’t focus too much on how easily you will reach your goal. You will lose a lot of time you could have used otherwise.

9 — Limit your projection greed.

We always reward ourselves with a guilty pleasure for our birthday. But we have never thought of a greater reward — a bit of <a href="https://www.cosmopolitanmindset.com/delayed-gratification-to-help-improve-your-life/">delayed gratification </a>.So, next time you set a goal, set the deadline next to your birthday. Give yourself this big gift. And you will work with re-found motivation.

10 — Complete a goal for your next birthday.

I can’t ask you to live a life that aligns with your ikigai starting from tomorrow. Your ikigai is something you will find with time and will evolve.But I can ask you another thing.Next time you set a goal, follow these ten ikigai rules I showed you. And I can guarantee you will build a more balanced and easy-to-reach goal.[<a href="https://cosmopolitanmindset.substack.com/p/how-to-use-your-ikigai-to-build-better-goals">DOWNLOAD</a> THE FREE INFOGRAPHIC]

Share <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> with your friends and families!<a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> to help me continue publishing this type of content.Or, if you want to read more of my content, visit the <a href="https://www.cosmopolitanmindset.com/">Cosmopolitan Mindset</a>.

Before You Go

Build better goals with Ikigai! Learn how to harness your Ikigai to create purposeful and achievable goals. Discover the path to a fulfilling and balanced life today!

Understand yourself and those around you.

psychology

Psychology

motivationandinspiration

Motivation & Inspiration

How To Use Your Ikigai To Build Better Goals

Spending time alone helps you gain clarity and understand your true desires. It’s a way to reconnect with yourself and avoid distractions.

1. Embrace Solitude

Remove anything that doesn’t align with your goals, whether it’s social media, negative influences, or unproductive habits.

2. Eliminate Distractions

Discipline is key to achieving long-term success. Set clear goals and stick to routines that support your growth.

3. Prioritize Discipline

Invest in your personal development through learning, fitness, and mental well-being. Consistent improvement builds confidence and control over your life.

4. Focus on Self-Improvement

“Discipline equals freedom. The more disciplined you become, the more freedom you’ll have to design the life you want.”

To get your life together, you don't need any expensive courses. I saw the best personal progress when I started using a <a href="https://amzn.to/4cmn0RR">daily planner [click here to access]</a>. Another great resource that helped me a lot is the book <a href="https://amzn.to/4cviJMk">The Power of Discipline [click here to access]</a>, which I highly recommend.

Things that helped me!!!

How to take back control over your Life/ Monk Mode

Other than Monk Mode, this is the 1 thing that ultimately led me to the financial success I have today: https://youtu.be/gNRGkMeITVU

If you liked this, watch this monk mode video: https://youtu.be/B6CjoCEhk90?list=PLVJqjXe7R02DUeriiwLroxrACPAAyv74e

How to take back CONTROL over YOUR LIFE | Monk Mode
00:00 - What is monk mode?
02:22 - Why monk mode?
03:15 - 1 Meditation
05:18 - 2 Exercise
06:02 - 3 No alcohol or any other drugs
07:10 - Other Variables
10:27 - How I'm doing monk mode?
17:26 - How long do you have to do monk mode?
20:25 - Change up your cycles
22:48 - How does it compare?
25:00 - Monk mode feedback

For those who asked, here is my monk mode protocol. You should do monk mode on a minimum of 21 days including the no negotiables. So guys, if you do this I guarantee you will have success in any area you are looking for.

Connect With Me On Other Platforms:

Instagram: @imangadzhi
Twitter: @GadzhiIman

mindfulness

Mindfulness

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Problem Solving

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Meditation

My name is Iman Gadzhi. I started this channel in 2015: before I’d found any success - so scroll back to see me trying to be a personal trainer, the harsh realities of dropping out of high school, building one of the leading online advertising agencies, all the way through to me making $30m by the age of 23: I don’t hide anything.


Iman Gadzhi

How to take back CONTROL over YOUR LIFE | Monk Mode

Exercise forgives a lot of sins.

There’s a saying that Stu Philips says, and I really like this saying: it’s that exercise forgives a lot of sins.I’m seeing that recurring theme in not just exercise physiology, but in other fields as well, sleep deprivation being one: insulin resistance goes up, there’s glucose dysregulation, homeostasis goes out of control, even all-cause mortality increases. But doing exercise mostly can rescue a lot of that. Physical activity really can forgive some of those sins.

“Not every night of sleep will be your best; not every meal will be the healthiest; heck, maybe you drink a bit of alcohol every now and then. But if you exercise... none of that matters as much.”

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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Exercise & Fitness

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Mental Health

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Longevity

Exercise Forgives A Lot Of Sins | Dr. Stuart Phillips

Chapter 1.1 - LOST ONESWe are the lost ones, those who are always adrift between happiness and sadness. We live in a constant state of uncertainty, questioning whether the path we follow is the right one or if we are drifting further away from what truly matters.Our feelings are like a turbulent ocean, carrying us from moments of love and joy to depths of anxiety and depression. We go through intense experiences, some painful, others wonderful, but all leave indelible marks on our souls. Sometimes, the confusion is so great that it seems impossible to know what the next step will be.

"Lost, but guided by inner light. Connect with your courage and move forward."

Still, amidst this emotional chaos, we have the power to choose. And it is this choice that defines who we are and who we will become. Choices can lead us down unexpected paths, shaping our destiny and influencing not only our lives but also the lives of those around us. The decision to be good or evil, to persevere or give up, is in our hands.

In many moments, we find ourselves suffering, but there are also times when happiness envelops us. Life is thus a dance between light and shadow, hope and despair. What is important is to remember that even when the path is dark, there is always a light within us that can guide us.Staying strong is not easy, but it is crucial. For inner strength is what helps us not to lose ourselves forever. Even when everything seems to crumble, we can find the courage to move forward, knowing that each step is a new opportunity to find meaning and purpose.

In the end, only you can know if your choices will bring peace and fulfillment. Action generates reaction, and each choice can be either a blessing or a difficult lesson. But by acting according to what you believe is right for yourself, you are living authentically and courageously. Not everyone has the bravery to do this.I consider myself lost, but not because I am disoriented on the way home. I am lost in the search to understand my place in the world, in the attempt to find a balance between external expectations and internal truth.

On our journey, we may feel lost, but we are not alone. There is beauty in uncertainty, and it is in moments of doubt that we can discover what really matters. Life offers us the chance to grow, learn, and transform each experience into an opportunity to touch the hearts of others. By embracing our vulnerability and accepting our condition of "lost," we find the strength and courage to continue. In the end, it is love that guides us, and human connection is the anchor that keeps us steady when life's storms threaten to sweep us away.

We are all in this search together, and this understanding brings us hope and comfort.

This post is for those who feel lost in life or who don't see any meaning in it.

"Dark Perspective"-THE LOST ONES

<ul><li>Definition: Mindfulness is the practice of being fully present and engaged in the current moment, without judgment.</li><li>Origins: It has roots in ancient meditation practices and is widely used in modern psychology.</li></ul>

What is Mindfulness?

Reduces Stress: Helps manage stress and anxiety.<ul><li>Improves Focus: Enhances concentration and attention.</li><li>Emotional Regulation: Improves emotional stability and resilience.</li></ul>

Benefits of Mindfulness

<ul><li>Mindful Breathing: Spend a few minutes focusing on your breath. Inhale deeply, hold for a few seconds, and exhale slowly.</li><li>Body Scan: Pay attention to different parts of your body, starting from your toes and moving up to your head.</li><li>Mindful Observation: Pick an object and observe it closely, noting its details without judgment.</li></ul>

How to Start

<ul><li>Start Small: Begin with 5-10 minutes daily and gradually increase the time.</li><li>Find a Quiet Space: Choose a quiet and comfortable place for your practice.</li><li>Be Patient: Mindfulness is a skill that develops with consistent practice.</li></ul>

Tips for Practice

The present moment is the only time over which we have dominion

Congratulations on completing Day 1 of this new course!If you are my daily reader, I'm really sorry that I couldn't post anything yesterday (Aug 7) because I wanted to focus more on quality rather than quantity. I hope that you'll enjoy this course too. If you are new, make sure you do follow so you don't miss any awesome ideas and courses from me. You can check out my other courses from the profile.<a href="https://buymeacoffee.com/manas.purwar">Click here to help me buy books for college.</a>

Dear Readers,

This is Day 1 of our Mindfulness and Meditation series, introducing the basics and benefits of mindfulness.

Mindfulness and Meditation : Day 1

SHE IS A SWITCH SO HAS CONTROL TOO

Only a true Dom can take full control of it All now ..Tiffany music

Oh Hell Yeah 💯 Take Control Of My Whole Body Mind And Spirit 💗

loveandrelationships

Love & Relationships

creativity

Creativity

artsandculture

Society, Arts & Culture

Submissive and dominant only 

"the nature which is the reason for your presence,one day when you are done will also demand your removal.you didn't decide your birth so you can't complain your death,make sure you do everything u intended to do and retire satisfied "

Mortality

Meditations (Medieval Greek: Τὰ εἰς ἑαυτόν, romanized: Ta eis he'auton, lit. 'things to one's self') is a series of personal writings by Marcus Aurelius, Roman Emperor from 161 to 180 AD, recording his private notes to himself and ideas on Stoic philosophy. Marcus Aurelius wrote the 12 books of the Meditations in Koine Greek as a source for his own guidance and self-improvement. It is possible that large portions of the work were written at Sirmium, where he spent much time planning military campaigns from 170 to 180. Some of it was written while he was positioned at Aquincum on campaign in Pannonia, because internal notes tell us that the first book was written when he was campaigning against the Quadi on the river Granova (modern-day Hron) and the second book was written at Carnuntum.

philosophy

Philosophy

books

Books

Marcus Aurelius Antoninus was Roman emperor from 161 to 180 AD and a Stoic philosopher. He was the last of the rulers known, noncontemporaneously, as the Five Good Emperors and the last emperor of the Pax Romana, an age of relative peace, calmness and stability for the Roman Empire lasting from 27 BC to 180 AD.

Marcus Aurelius

Meditations

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