The master in the art of living

The master in the art of living
draws no sharp distinction between
his labor and his leisure,
his mind and his body,
his work and his play,
his education and his recreation.
He hardly knows which.
He simply pursues his vision of excellence
through whatever he is doing
and leaves others to determine
whether his is working or playing.
To himself, he is always doing both.
—James A. Michener

Sit Up Straight! Be Confident!

Sit Up Straight! Be Confident!.

t school all the cool kids were slouchers. No one wanted to be seen sitting up straight, paying attention or, heaven forbid making an effort to learn. It was only the geeks in the front row, hoovering up all that useless knowledge, who kept their backs straight. The rest were doing their best to reach the horizontal, and sometimes exceeding it.

The geeks were right, of course, damn them. That’s according to a new study just published in the European Journal of Social Psychology, which examines how people’s self-confidence is affected by the pose they strike.

Brinol et al. (2009) divided 71 students into four groups, then fed them a cover story about why they had to adopt two different poses: half slouching, the other half sitting up straight, chests puffed out. These two groups were then split again, and half were asked to write down three positive personal traits, the other half three negative personal traits.

This was designed to get half the participants thinking positively about themselves and the other half negatively. The question the researchers were interested in was if their posture affected whether they really believed the positive or negative things they were writing down about themselves.

To test this participants were then asked to rate themselves on whether they would be:

• a good candidate for the job market,
• a good interviewee for a new position,
• a good performer on-the-job,
• and a satisfied future employee.

The results showed that people who had been sitting up straight were much more likely to believe the positive things they’d been writing about themselves, whereas those who were slouching weren’t so sure. Meanwhile a doubtful posture had very little effect on the half who were thinking negatively about themselves.

Bad back

I’m in two minds about this research. One part of me says it’s another neat reminder that bodily position can feed back to our minds, it’s not just our bodies that reflect out mental state. But another part wonders what’s next after sitting up straight. Getting a haircut or a proper job? No thanks.

There is one consolation for all us lovers of the slouch though. According to the latest research sitting up straight all the time is now considered bad for your back.

Hah! In your face geeks!

Living a life of presence

Live a new life.

No regrets
No worries
No fears
No wastage
No pleasing others
Check urges.

Enjoy. Live with an open heart. Offer prayers to the God of Presence.

Synchronicity or mere coincidence or Learning

At around 5:15 am, I hear in my head that

1. Life is not performance but each hour is just Samarpan so no pressure to win, no need to beat myself for not coming up to my my expectation. Just Samarpan, offering of my self to life, each hour, each act.

2. India vs. NZ, India’s score is 303/3. I take a few minutes to get up, put the TV on and score in 305/3. Last over maiden, before that 1 run. Why do I know before putting the TV on that this score is really what I heard in head??

3. First two hour every day to Om Gum Ganpataye Namaha, Namami Ganapathi, 1000 times and exercise. Then every thing else.

1. Visualize Goals
2. Time activities
3. Enhance Energy
4. Meditae on Mirror & Phacts

5. Avikaar the actions
6. Puts Speech
7. Draw Thoughts
8. Response<–Able

Write it on your heart
that every day is the best day in the year.
He is rich who owns the day,
and no one owns the day
who allows it to be invaded with fret and anxiety.
Finish every day and be done with it.
You have done what you could.
Some blunders and absurdities, no doubt, crept in.
Forget them as soon as you can,
tomorrow is a new day;
begin it well and serenely,
with too high a spirit to be cumbered with your old nonsense.
This new day is too dear, with its hopes and invitations
to waste a moment on the yesterdays…
doubt, crept in.
Forget them as soon as you can,
tomorrow is a new day;
begin it well and serenely,
with too high a spirit to be cumbered with your old nonsense.
This new day is too dear, with its hopes and invitations
to waste a moment on the yesterdays…

…..Ralph Waldo Emerson

fitness mostly from fitnessatfifty.com

 

Exercises:

 

1. Biceps Curls

2. Hammer Curls

3. Biceps Curls with Palms lower

4. Alternate Seated Curls

5. Sitting one arm curl

6. 20 pushups

 

 

Fitatfifty

 

Chest

1. Dumbbell pullover
Lie flat on the bench with both feet on the floor, your head extending slightly past the end of the bench. It is very important to keep your head and neck supported by the bench. Never hang your head over the end of the bench. Now, with both hands, hold a dumbbell vertically above your upper chest. Your palms should be crossed, facing upward, with thumbs around the handle against the top plate of the dumbbell. Keep your elbows slightly bent throughout the exercise. Lower the dumbbell behind your head until you feel a good but safe stretch. Hold for a moment, then bring the dumbbell back to the original position. Remember to keep your elbows slightly bent during the full movement.
I recommend medium weight, 12 reps, and 1-2 sets. If you are using adjustable collars, always check them. They may become lose.

2. Dumbbell bench press
Lie flat on the bench with feet flat on the floor. Hold two dumbbells with one in each hand, elbows pointing down, palms facing front at or slightly above chest level. Slowly push the dumbbells straight up above your shoulders. Do not lock your elbows. Pause and then lower the dumbbells back to the original position.
I recommend medium weight, 12 reps, 1-2 sets. *
*Hint: when you are getting in position and when you are ending this exercise, keep your elbows close to your body. Do not let the dumbbells just fall to the floor with outstretched arms. Use your thighs as resting pads when starting and finishing this exercise.

3. Dumbbell flys
Lie flat on the bench with your feet flat on the floor. With a dumbbell in each hand, raise the dumbbells above your chest, palms facing each other. With a slight bend in the elbows, slowly lower the dumbbells to chest level, then raise the dumbbells slowly, keeping your elbows slightly bent throughout the exercise. Repeat. I recommend light weight, 12 reps, 1-2 sets.

Remember to keep your arms close to your body when starting and ending this exercise.
Shoulders

 

 

1. Dumbbell Press
Sit on the bench with the backrest in full upright position. Dumbbells should be hanging at your sides, palms facing inward, keeping your arms close to your body. Raise the dumbbells to shoulder height, rotating your palms so they are facing forward. Push the dumbbells straight up over your head. Avoid locking your elbows. Pause. Lower the dumbbells to original shoulder height position.
I recommend light weight. 1-2 sets, and 12 reps.

2. Lateral Raise
Stand with feet shoulder width apart. Keep your knees slightly bent and your stomach held in. Hold the dumbbell in front of you pointing forward with your palms facing each other. Raise your arms up and to the side, keeping a slight bend in the elbows to shoulder level, do not go any higher. Pause. Slowly lower to original position.
I recommend light weight. 1-2 sets, 12 reps.

 

 

Back

 

Single Arm Dumbbell Row

Stand to one side of your bench. Bend forward so your back is almost parallel to the floor using the arm closest to the bench for support. With your other hand, hold a dumbbell, palms facing in. Let the dumbbell hang almost down to the floor. While keeping your arm close to your body pull up the dumbbell so your elbow goes slightly higher then your hip. Pause. Slowly return to your original position. Switch to the other side and repeat. I recommend medium weight, 12 reps.1-2 sets. Your movement will be slow and controlled. Keep in good form, back straight, stomach held in and knees slightly bent.

1. The seated alternating dumbbell curl
Sit on the bench with back support in vertical position. Dumbbells should be hanging at your sides, palms facing in. As you lift one dumbbell, turn your palm upward, keeping your elbows close to your sides. As you lower the dumbbell, turn your palms inward. Now lift the other dumbbell using the same motion. I recommend light weight, 12 reps, 1-2 sets.
Remember: use slow and controlled movements and maintain proper posture with back against support, no bending.

THE BASIC TWO ARM CURL

2. Tricep kickback
Stand next to your bench with your feet together, knees slightly bent. Use the arm closest to the bench as support. Lean forward until you are at or slightly above parallel to the floor. With your other hand, hold your dumbbell, palm facing in, and bring your elbow to your side so that your upper arm is parallel to the floor. Extend your arm backward but do not lock your elbow. Pause for a second then slowly return to original position. After you finish your set, change positions and repeat with your other arm. I recommend light weight, 12 reps, 1-2 sets. Remember, this is a slow, controlled movement. Keep your elbow tight to your side, stomach pulled in and knees slightly bent.

Doing stomach exercises is extremely important. Strong abs and good posture could alleviate many lower back problems. I would suggest you do your ab exercises every other day.

1. Crunch – the most basic ab exercise.
Lie on your back, knees bent, and feet flat on the floor. Put your hands behind your head. Without using your hands to pull you, slowly curl upward, lifting your shoulder blades off the floor. Let your abs do the work. Pause. Slowly return to your starting position, always keeping your stomach held in and elbows out. I recommend 10-15 reps, 1-2 sets.

2. Twisting crunch
A basic ab exercise with accent on your waist. Lie on your back, knees bent. Place one ankle across your knee and the opposite hand behind your head. Rest the other hand on your stomach. While concentrating on using your abs, lift your back and shoulder blades off the floor. Bring your elbow to your opposite knee. It is not necessary to touch your knee. Pause. Slowly return to the original position.
(I recommend 10-15 reps, then switch to the other side, doing 1-3 sets.)

 

(I recommend 10-15 reps, then switch to the other side, doing 1-3 sets.)

Legs/Buttocks Exercises

I am going to recommend two exercises which in my opinion should help shape and tone the legs and buttocks. The first exercise will be the lunge. But instead of the usual stepping forward and then back movement which requires a good sense of balance and practice, you will assume the lunge position, hold it, and move up and down.

1. The lunge
This is an excellent overall leg exercise. It requires practice because it entails balance and coordination. If you have never done lunges and this is your first attempt, you will not use any weights. Your body weight will be your resistance. Proper form is of utmost importance. Instead of doing a true lunge we will do a split squat. You are not stepping forward and backward. You will maintain a lunge stance and your motion will be up and down.
Stand with your feet about a stride length apart, one foot in front of the other. Keeping your back straight, shoulders square, head up, stomach pulled in and hands on hips, drop down until your front thigh is parallel to the floor and your back knee almost touches the floor. Make sure your knee does not extend past your toes. Pause, then slowly rise to the starting position. Complete your designated set and repeat with the leg. I recommend no weight, 10-15 reps, 1-2 sets. 2. Dumbbell squat
In a stand up position, hold a dumbbell in each hand. Your feet are shoulder width apart. Bend your knees as if you are sitting, until your thighs are at or slightly above parallel to the floor. Pause, then slowly return to your original stand up position without locking your knees.
Remember, do not arch your back, do not extend your knees past your toes, keep your shoulders square and head up. I recommend light or no weight, 12 reps, 1-2 sets. *
*Hint-if you have a natural tendency to bend far forward, as I do, place a one-half-to-one-inch thick piece of wood under your heels. This will help prevent the excess forward motion. Back to Favorite Exercises.

Meditation Today

Getting up in the morning and a thought stream thereon,

To take up decided actions with discipline, and full acceptance of current reality. Not to have any goals. No need for achievements. Just do the the right things, with right effort, in right direction and with right intentions.

Yesterday’s

Aware
Visualizing Outcome
Ardent
Spirit
Action-orientation
Noble
Tranquil.

Be. Be good.

Some day, we need to think about what kind of soul is going to get transformed into future lives. We may not be responsible for this world, we may not bother about our mark in this world but we are certainly responsible for the soul that we are going to carry to future lives.

We do need to do what is absolutely essential to be done., To make sure that we keep our commitments to ourselves. To win our own little battles. To perfect outr chracter. To be humble, less greedy, with less desires.

This needs to be done and now in this life.

उसको क्यों कर ढूँढ़िये?

Courtsey : Jaya Jha : (

वो किसी का हो गया है, उसको क्यों कर ढूँढ़िये?
दिल से आज जो गया है, उसको क्यों कर ढूँढ़िये?

ज़िन्दग़ी सीम आब है कब हाथ आई है भला
मिल के भी जो खो गया है उसके क्यों कर ढूँढ़िये?

प्यार की ख़ातिर जो रोया ज़िन्दग़ी की शाम तक
ले के नफ़रत से गया है उसको क्यों कर ढूँढ़िये?

ढूँढ़कर लाया था दुनिया भर की खुशियाँ जो कभी
ढूँढ़ने ख़ुद को गया है उसको क्यों कर ढूँढ़िये?

ढूँढ़िये ‘मख़मूर’ उसको जो कहीं दुनिया में हो
दिल की तह तक जो गया है उसको क्यों कर ढूँढ़िये?

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