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On Being a Healthy Professional

I am honored to have been asked to give a presentation to a class of working professional master’s students. The theme is: being healthy. These are the general notes I put together for the presentation. 

What are your values?

  • In other words, what are your priorities?
    • We can only maintain a few priorities at the very top
    • Find your values, and stick to that
      • You are being who you want to be
  • Self-discovery takes a lifetime

What happens when you live your values?

  • You feel good about yourself
  • You feel more meaning and fulfillment
  • You forgive yourself and others more
  • You are more willing to do the hard work
  • You channel more positive energy
  • You help the world

A more healthier you is a more healthier world

  • We are all connected; we are all One; we are all part of the same whole
  • When you hurt yourself you hurt others, and vice versa
  • When you are doing the best for yourself, you are doing the best for others
  • Your state of being impacts everyone, everywhere, every single moment, near and far

Stay Present

  • The Present is a gift, that’s why they call it the Present
  • Honor your gift of being here
  • How do you honor it?
    • By living fully. Live the moment as deeply as possible
    • The moment is a miracle

Mindfulness

  • You have to be aware of yourself, of your mind, of your emotions
    • Emotion regulation; equanimity – healthily manage your emotions
    • Being aware of your thoughts allows you to stop negative thinking in the moment
  • Positive thinking leads to healthy life and positive results
  • How do we increase mindfulness?
    • One way is meditation….

Meditation and breathing

  • It’s all about the breath
    • Always focus on your breath
    • Slow breath in 
    • Just as slow, breathe out
    • Breathe into the bottom of your stomach (the diaphragm)
      • Diaphragm breathing is calming
      • Chest breathing is for fight-or-flight
  • Feel the breath fill every part of your body. Be physically present
  • Do not judge your thoughts, let them go
  • Always come back to the breath
  • There are many types of meditation. This is based on the zen way (zazen)

Benefits of meditation

  • Eventually adds pauses between thoughts
  • More present
  • More centered. Accessing answers that are inside of you
  • Observing the thoughts, instead of identifying with them
  • You are not your mind
  • When you can “catch” yourself thinking, you can better direct your thoughts

The practice of meditation

  • Meditation is a practice, not a perfect
  • Commit to 2 minutes every single day!
    • Practicing every day creates geometric growth like compounding interest in a retirement savings
  • Good talk therapy is a fantastic compliment to meditation
    • Meditation and therapy will illuminate each other

General wellness tips

  • Keep your connections with loved ones strong.
    • This helps to give you meaning
  • Meditate every day, for at least 2 minutes. Every single day
  • If there is something in your life that you know needs a change, make the change.
  • This has a ripple effect on other parts of your life
  • Show Life that you have the courage and commitment for growth and Life will respond to you with rewards and more opportunities
  • Turn off all screens at least 1 hour before going to bed
  • Do NOT look at your cell phone in the middle of the night
  • Do not look at the cell phone when first waking up
  • Use blue-light blocking lenses
    • Reduces eye strain
  • Detach from social media
  • Give yourself breaks from external stimuli
    • Your subconscious needs space and time to process things
  • Balance mind, body and spirit
    • They each affect the other
  • Get out into nature
    • Nature is a fantastic teacher of wisdom
  • Consider allowing things to happen, instead of forcing them happen
  • Don’t burn out! You are no good to anyone if you burn out.
  • Burnout often is permanent. Once you burn out you may be completely done with this industry
  • Maintain health and balance. You cannot continue a sprint indefinitely. You must go at a pace you can keep.
  • Have compassion for yourself and others. This reduces the chance of burnout
  • Sleep
    • Learn your sleep cycles
  • Start the day in calmness
  • Start and end the day by thinking about what you are grateful for.
  • Keep a journal and / or a dream journal
    • Journaling helps you understand your subconscious
  • Replace whatever you are drinking with water
  • Don’t skip meals
  • Eat your last meal early, so there is time to digest before going to bed
    • You will feel lighter in the morning
  • Chew completely. Your stomach doesn’t have teeth
    • Eat in peace. Eating is a spiritual practice.
  • Treat people like humans.

 

By ojinoto

Trying to do good. Born and raised and living in NYC.

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