New to minimalism? Have you heard of theminimalists.com? Welcome aboard! There’s a lot of info they share, and you certainly don’t have to read it all at once, but here’s the order they suggest for beginners. Start below, find topics that add value to your life, and take your time. There’s nothing wrong with moving slowly.
Start Here: Read, Listen, Watch, Connect
Free Essays. Subscribe to this website via email to receive free essays about minimalism from Joshua and Ryan. This way you’ll always receive new essays whenever they publish one (usually a couple per week). They never send spam (because spam’s yucky!). They want to add value to your life, so subscribe only if you find value here. Unsubscribe anytime.
Listen to Less. Each week, they discuss living a meaningful life with less on The Minimalists Podcast, which is often the #1 Health podcast on iTunes and has climbed the charts to the top 30 of all podcasts.
Documentary. Their film, Minimalism: A Documentary About the Important Things, opened as the #1 indie doc of 2016, showing in more than 400 theaters worldwide. It’s now available online and on DVD.
Meet The Minimalists on Tour. They’ve spoken about minimalism in more than 150 cities in eight countries. Check their tour page to see where they’ll be next.
Connect via Social Media. Follow them on your preferred social network: Facebook, Twitter, Instagram, and YouTube. They share a lot of insightful and funny things they don’t say here.
Newest Book. What if everything you ever wanted isn’t what you actually want? Everything That Remains is the touching, surprising story of what happened when Joshua Fields Millburn decided to let go of everything and begin living more deliberately (“Like Thoreau, but with Wi-Fi” —Boston Globe). Heartrending, uplifting, and deeply personal, this engrossing book is peppered with insightful (and often hilarious) interruptions by Ryan Nicodemus, Joshua’s best friend of 20 years.
Paperback: Amazon · IndieBound
Ebook: Kindle · iBooks · Nook · Kobo · Google Play · PDF
Audiobook: Audible · iTunes · Amazon
And then…
- Read more about them on their About Joshua & Ryan page
- Browse some of their most popular essays of all time
- Learn about their 21-day journey into minimalism
- Find their definition of minimalism
- Check out their bestselling books
- Watch both of their TEDx Talks
- See them on television
- Laugh at their silly photos
And then let them answer your questions by way of our essays…
Excess Stuff
Having trouble getting rid of stuff? Read these essays: The Short Guide to Getting Rid of Your Crap, 10/10 Material Possessions Theory, Getting Rid of Just-In-Case Items, When Everything Is Your Favorite Thing, What Would Happen If You Just Let Go?, and The Consumption Continuum. And listen to this podcast: Stuff.
Clutter
Tired of clutter? Read: Packing Party: Unpack a Simpler Life, Decluttering Doesn’t Work Like That, Organizing Is Often Well-Planned Hoarding, Collecting Is Dangerous, What Things Can You Get Rid Of?, and 30-Day Minimalism Game. And listen to this podcast: Declutter.
Sentimental Items
Having trouble getting rid of sentimental items? Read these essays: Letting Go of Sentimental Items, Photo-Scanning Party, Dealing with the Death of a Loved One, The High Price of Pursuing My Dreams, and I Don’t Love You Anymore. And listen to this podcast: Sentimental.
Relationships
What about relationships? Read: Letting Go of Shitty Relationships, It’s Complicated, A Minimalist’s Thoughts on Meaningful Relationships, and The Things We Are Prepared to Walk Away From. And listen to this podcast: Relationships.
Gifts
Tired of buying and receiving so many stupid gifts? Read these essays: Getting Rid of Gifts, The Blackest of Fridays, and The Commodification of Love, Five Steps Toward a More Meaningful Holiday Season, and 40 Reasons to Avoid Shopping on Black Friday. And listen to this podcast: Giftgiving.
Counting Possessions
Is minimalism just about counting your stuff? (Hint: nope.) Read this essay: I Counted All My Stuff then I Threw Away the List Because I Didn’t Want It to Count as One Item and then take a Tour of Joshua’s Minimalist Apartment. Also: Less, Less, Less, Less, Less, Less, and Love People, Use Things. And listen to this podcast: Consumerism.
Explaining Minimalism
Having trouble explaining minimalism to your friends and family? Read these essays: Minimalism for Families with Childrenand Minimalist Family: Start With Yourself, followed by Minimalist Family: 12 Useful Links, Minimalism Is Not a Radical Lifestyle, I Was Not a Minimalist, Until I Was, Life Is an Acquired Taste, Gospel of Minimalism, and Take It Simple. And listen to these podcasts: Who Are The Minimalists? and Children.
Career
Sick and tired of your soul-crushing corporate job? Read these three essays: Why I Quit My 6-Figure Corporate Job, Being Laid Off From My 6-Figure Job Was the Best Thing That Ever Happened to Me, UnTeachers, The UnAmerican Dream, Life’s Most Dangerous Question: What Do You Do?, and Quitting Is Easy. And listen to this podcast: Career.
Money
Wondering how minimalism can help you with your finances and help solve your money problems? Read these essays: Financial Freedom, Debt-Free, A Minimalist’s Thoughts on Money, What it Feels Like to No Longer Worry About Money, Money Doesn’t Buy Happiness, Neither Does Poverty, and Money Does Not Buy Better Habits. And listen to this podcast: Money.
Productivity
Want to stop wasting your time? Thinking about getting rid of your TV or your phone maybe even getting rid of the internet at home?That’s great! Read these essays: Most Emergencies Aren’t, Why I Don’t Own a TV, Killing the Internet at Home Is the Most Productive Thing I’ve Ever Done, Why I’m Getting Rid of My Phone, Reprogramming The Twitch, and How to Check Email Like a Minimalist. And listen to this podcast: Priorities.
Clothes
What kind of clothes does a minimalist wear? Read these essays: Favorite Clothes of a Minimalist, What If You Accidentally Spilled Bleach on Half Your Wardrobe?, Fool Price, Logos, Less Clothes, More Routines, and A Rolex Won’t Give You More Time.
Workspace
Want to clean up your office, desk, or workspace? Read these two essays: My Minimalist Workspace and My Minimalist Desktop. Also: Minimalist Screens: Free Wallpaper for Your Smartphone and Desktop.
Goals
Ever thought about living with no goals and just enjoying your life? Read these essays: Living with No Goals, Moving Beyond Goals, When Goals Are Important and When They Are Not, What is Your Outcome?, and Accomplishments Without Goals.
Decisions
Having trouble making a hard decision? Read: How to Make a Damn Decision and Right Path, Wrong Path, Left Path, No Path. And listen to this podcast: Education.
Mindfulness
Wish you could live in the moment more often? Read these essays: Right Here, Right Now, Fighting the Voice in Your Head, Waking Up, Be on The Mountain, and Clear Your Damn Plate. And listen to this podcast: Mentalclutter.
Time
Wish you had more time for yourself? Read: Alone Time, 5 Ways to Create Solitude, Someday, and Taking Back the Morning.
Focus
Feel too busy all the time? Read: Not Busy, Focused and The Details. And listen to this podcast: Focus.
Health
Wish you were in better shape? Wish you exercised more? Wish your diet was better? Wish you were just healthier? Read these essays: A Minimalist’s Thoughts on Diet, Minimalism is Healthy: How I Lost 70 Pounds, 18-Minute Daily Minimalist Exercises, and 6-Minute On-the-Road Minimalist Workout (with Videos). Also: The Costs and Benefits of Awareness. And listen to this podcast: Health
Past
Having trouble letting go of the past? Read this essay: Your Past Does Not Equal Your Future, Letting Go of Control, and Worthy. And listen to this podcast: Away.
Perfection
Are you a perfectionist? Read these essays: Nightmares of a Perfectionist and The Pressure We Put on Ourselves. And listen to this podcast: Passion.
Contribution
Want to know the meaning of life? Read these essays: Ask Not What You Can Get, Ask What You Can Give, Giving Is Living, and Adding Value. Also: Imagine Everything.
Freedom
Want to know what freedom really means? Read our three-part essay series: Conscious Freedom Essay Series. And listen to this podcast: Debt.
Life Lessons
Want a bunch of life lessons from 30 years of living (complete with a ton of great links)? Read this essay: 30 Life Lessons From 30 Yearsby Joshua, followed by Ryan’s 30 More Life Lessons From 30 Years. Also worth reading: A Minimalist, a Japanese Cowboy, and an Arrogant American Walk into a Museum. And listen to this podcast: Blame.
Explaining Yourself
Tired of always explaining yourself? Read these essays: You Don’t Have to Explain Yourself, Fake Outrage: Dealing with Criticism, and Preaching to the Congregation. And listen to this podcast: Criticism.
Results
Feel like you’ve tried everything but can’t get results? Read this essay: Stop Trying, followed by The Discomfort Zone. And listen to this podcast: Next.
Barriers
Want to know who’s holding you back? Read this short essay: Who Is Preventing You from Being Completely and Totally Free? And listen to this podcast: Education.
Links
Want to see 10 links that changed our lives? Read this essay: 10 Life-Changing Links. And listen to this podcast: Documentaries.
Blogging
Interested in starting your own website or blog? Read: How to Start a Successful Blog Today. And listen to this podcast: Writing.
More
Once you’re done with all that, check out their TV, radio, and print interviews, as well as their archives page, which contains all of the essays on their site as well as their guest essays on other sites throughout the web.
If you’re interested, they offer an online writing class and private mentoring.
Finally, you can check out some of their favorite websites about minimalism.
Blog by The Minimalists
We feel guilty that we’re constantly plugged in.
We sense that our smartphones are making us less focused, that constantly checking our email and Twitter is making us less productive, and more disconnected from our real lives. But what do we really know about how our devices are affecting us? We have plenty of anecdotes, but the science of how always-on technology impacts human behavior is still in its infancy.
Results from the few studies that have been done are troubling. Social media appears to promote narcissism, smartphones could be causing insomnia, and screens seem to be making our kids less empathetic.
“I don’t want my children growing up like this,” Kate Unsworth, the 27-year-old CEO of Kovert Designs, tells Fast Company. “Reading these studies convinced me that we need to do something. But it will take more than just individuals unplugging periodically. It will take a change in social values and etiquette.”
Kate Unsworth
Unsworth founded Kovert in 2013 to spur this social change. She describes the company as a research organization with a product wing. Based both in London and New York, her 20 employees include neuroscientists, psychologists, and philosophers who design experiments to learn about exactly how technology is changing people’s bodies and behaviors. Kovert uses this qualitative and quantitive data to build products that allow people to set boundaries with their technology. Kovert has produced a range of connected jewelry—in the same vein as Ringly—that allow the wearer to put away the smartphone, but to be alerted if there is something that requires immediate attention. (They’ve sold out of the current line; products become available again next month.)
But to Unsworth, the really exciting work at Kovert is gathering data. She claims that these consumer products are just one way to get people interested in the larger mission of her company, which is to help people detach from technology to live happier lives. After a year and a half of bootstrapping her company, she tellsFast Company, Unsworth has recently closed a round of seed funding from a range of investors in the U.K. and the U.S. This investment is allowing her team to design and conduct new experiments.
Two months ago, for instance, she invited a handpicked group of 35 CEOs, entrepreneurs, and other influencers on a trip to Morocco to study their behavior with and without technology. (Kovert paid for the trip, since Unsworth didn’t want to restrict participants to those who were wealthy enough to afford it.) She also brought along five undercover neuroscientists to observe the group.
On the first day of the trip, the group spent time getting to know one another at an upscale hotel where they had plenty of access to their smartphones. But for the next four days, Unsworth took the group into the Moroccan desert and required all guests to give up all their devices as part of a digital detox. Neuroscientists observed every aspect of people’s behavior both in the context of being plugged in and unplugged. They studied participants’ facial expressions and physical movements, as well as how they related to one another. This is what they observed:
Better Posture, Deeper Friendships
After three days without technology, people’s posture noticeably changed. They began to adapt to primarily looking forward into people’s eyes, rather than downward into their screens. This opened up the front of their bodies, pushing back their shoulders and realigning the back of their head with the spine. “A wonderful side effect of this is that people’s general energy opens up,” Unsworth says. “They appear much more approachable when they enter a room.”
This better eye contact also appeared to encourage people to connect with one another more deeply. They were able to relax into conversations and seemed more empathetic toward one another.
Google Is A Conversation Killer
The content of conversations changed when people were without technology. In a connected world, when a general trivia question comes up, people immediately Google the answer, ending that particular line of questioning. However, without Google, people keep talking as they look for an answer, which often results in creative storytelling or hilarious guessing games that lead to new inside jokes. “These are the conversations that really form bonds between people,” Unsworth points out. “You gain insight into the way someone’s mind works, and it is not typically a conversation anyone has had before, so it is engaging and memorable.”
Improved Memory
Even after a few days without technology, people were more likely to remember obscure details about one another, such as the names of distant relatives mentioned in passing. The neuroscientists believe that this is because people were more present in conversation, so their brains were able to process and store new information more easily. With the many distractions of technology, our brains have been trained not to register seemingly insignificant details. These minor facts are actually very important in the process of bonding and learning about other people.
More-Efficient Sleep
The guests on the trip said that they did not have to sleep as long, but felt even more rested and rejuvenated. The neuroscientists believe this is because the blue light from screens suppresses melatonin in the body, which makes us more alert as we are going to sleep. Studies show that people who check their phone before going to sleep—and, let’s face it, that’s most of us—don’t get particularly high-quality rest.
New Perspectives
One of the most powerful findings was that people tended to make significant changes to their lives when they were offline for a while. Some decided to make big changes in their career or relationships, while others decided to recommit to health and fitness. The lack of constant distraction appeared to free people’s minds to contemplate more important issues in their lives, and it also made them believe they had the willpower to sustain a transformation. (Of course, there was no control group that detoxed from devices while remaining in their regular work and home routines.)
“It seems grandiose to say this, but many of our guests said that this was a life-changing experience,” Unsworth says. “They said that they wanted to permanently change their digital habits by disconnecting from technology at night and over weekends. They wanted to introduce some of the benefits of the digital detox into their everyday lives.”
Blog by fastcompany.com
Check out Breathe in Life’s ‘DIGITAL DETOX’ retreat in Guatemala
Photo via purechia.co
Chia Seeds are among the healthiest foods in the world. Check out this list of 11 reasons to include these powerful food in your diet!
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories
Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to mint. This plant grows natively in South America. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.”
Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.
A 1 ounce (28g serving) of chia seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are Omega-3s).
- Calcium: 18 percent of the RDA.
- Manganese: 30 percent of the RDA.
- Magnesium: 30 percent of the RDA.
- Phosphorus: 27 percent of the RDA.
- They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate! Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.
Interestingly, if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce. This makes them one of the world’s best sources of several important nutrients, calorie for calorie.
To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.
Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micro nutrients.
2. Chia Seeds Are Loaded With Antioxidants
Another area where chia seeds shine is in their high amount of antioxidants. These antioxidants protect the sensitive fats in the seeds from going rancid.
Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health. Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.
There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.
Bottom Line: Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.
3. Almost All of the Carbs in Them Are Fiber
Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.” However, 11 of those grams are fiber, which isn’t digested by the body. Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb.
The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.
Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health. Chia seeds are 40 percent fiber, by weight. This makes them one of the best sources of fiber in the world.
Bottom Line: Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.
4. Chia Seeds Are High in Quality Protein
Chia seeds contain a decent amount of protein. By weight, they are about 14 percent protein, which is very high compared to most plants. They also contain a good balance of essential amino acids so our bodies should be able to make use of the protein in them.
Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, by far. A high protein intake reduces appetite and has been shown to reduce obssesive thoughts about food by 60 percent percent and the desire for night time snacking by 50 percent.
Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.
Bottom Line: Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macro nutrient and can drastically reduce appetite and cravings.
5. Due to the High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight
Many health experts believe that chia seeds can help with weight loss. The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and increase the absorption of food.
Unfortunately, when the effects of chia seeds on weight loss have been studied, the results have been rather disappointing. Although one study showed that chia seeds can reduce appetite, there was no significant effect on body weight.
In a study on 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers. In another 10 week study of 62 women, chia seeds had no effect on body weight but did increase the amount of Omega-3s in the blood.
Although just adding chia seeds to your diet is unlikely to affect your weight, I personally believe that they can be a useful addition. A weight loss diet is about more than just adding or subtracting single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise.
When combined with a real food-based diet and a healthy lifestyle, I can definitely see how chia seeds could help with weight loss.
Bottom Line: Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.
6. Chia Seeds Are High in Omega-3 Fatty Acids
Like flax seeds, chia seeds are very high in Omega-3 fatty acids. In fact, chia seeds contain more Omega-3s than salmon, gram for gram.
However, it’s important to keep in mind that the Omega-3s in them are mostly ALA (Alpha Linolenic Acid), which is not as beneficial as you may think. ALA needs to converted into the “active” forms, EPA and DHA, before it can be used by the body. Unfortunately, humans are inefficient at converting ALA into the active forms. Therefore, plant Omega-3s tend to be vastly inferior to animal sources like fish.
Studies have shown that chia seeds (especially if they are milled) can increase blood levels of ALA and EPA, but not DHA, which is a problem. Because they don’t supply any DHA (the most important Omega-3 fat), I think chia seeds are overrated as an Omega-3 source.
In order to get the DHA your body and brain desperately need, either eat fatty fish regularly, take fish oil or take a DHA supplement if you are vegan or vegetarian.
Bottom Line: Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.
7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes
Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health. This has been tested in several studies, but the results have been inconclusive.
In two studies, a diet with chia seeds, soy protein, oats and nopal, has been shown to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation. Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves.
Rat studies have also shown that chia seeds can lower triglycerides, raise HDL (the “good”) cholesterol and reduce inflammation, insulin resistance and belly fat. However, a study that looked at just chia seeds did not note any improvements.
Overall, it is possible that chia seeds can improve these risk factors, but probably won’t have a major effect unless followed by other beneficial changes in the diet.
Bottom Line: The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not.
8. They Are High in Many Important Bone Nutrients
Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive: 18 percent of the RDA in a single ounce. Gram for gram, this is higher than most dairy products.
Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.
Bottom Line: Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics
The most successful application of chia seeds to date was in a study on type 2 diabetic patients. In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks. When they got the chia seeds, they saw improvements in several important health markers.
Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called hs-CRP went down by 40 percent. A risk factor called vWF also decreased by 21 percent. There was also a small drop in blood sugar, but it wasn’t statistically significant.
Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.
Bottom Line: A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.
10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink
Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day. There is one recent study suggesting that this may be effective. In this study, six participants “carb loaded” with either gatorade, or a mix of half Gatorade/half chia seeds. Then they ran for an hour on a treadmill, followed by a timed 10 kilometer long run. There was no difference between the two groups.
In other words, replacing half of the Gatorade with chia seeds did not reduce the performance of the athletes, indicating that chia seeds were of some use.
According to this study, chia seeds can help athletes “carb load” for endurance events, while increasing their intake of nutrients and decreasing their intake of sugar. However, I’d personally like to see some larger studies on this. Given that most of the carbs in chia seeds are fiber, it doesn’t make much sense that they could be used for carb loading.
Bottom Line: One small study shows that chia seeds can partly replace Gatorade as a way of carb loading for endurance athletes, but this needs to be studied more.
11. Chia Seeds Are Easy to Incorporate Into Your Diet
Okay, this last one is not a health benefit, but important nonetheless. Chia seeds are incredibly easy to incorporate into your diet.
The seeds themselves taste rather bland, so you can add them to pretty much anything.They also don’t need to be ground like flax seeds, which makes them much easier to prepare. They can be eaten raw, soaked in juice, added to porridges and puddings or added to baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes. They can also be mixed with water and turned into a gel. Adding chia seeds to recipes will dramatically boost the nutritional value.
They do seem to be well tolerated, but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much of them at a time.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.
Written by Kris Gunnars of AuthorityNutrition.com
There are many ways we can be of service in the world. Even small acts of compassion can go a long ways. I think it’s more effective than donating money.
Of course, everyone needs money and it’s great to contribute to something we believe in, but money is service at a distance. It doesn’t alleviate the heart the way genuine human kindness does.
When we hand over a plate of hot food at a soup kitchen or save an abused animal, we’re connecting with another living being. We’re touching hands or fur, sharing a smile or a word.
Even if you’re shy and don’t like to be in groups there are many low-key, private ways to help lift someone’s spirit or ease an animal’s suffering:
1. Do you like to cook? Bake some extra pies and donate them to a homeless shelter.
2. Become a virtual mentor for a teen through a site like icouldbe.org.
3. Volunteer at a local school. Many schools are short staffed and welcome community involvement.
4. Knit or crochet afghans or scarves and take them to your local senior center.
5. Offer to babysit for a friend. You serve the adult, who could use a night out, and being around kids is often uplifting.
6. Volunteer to shop for a sick neighbor.
7. Volunteer for a crisis hotline.
8. Offer to take an elderly person shopping, to the movies or just for a drive.
9. Volunteer to read to children at your library’s story hour.
10. Put together a hygiene kit for a homeless person that includes toothbrush, toothpaste, deodorant, soap, etc.
11. If you pass a panhandler, take them out for a hot meal. Listen to their story.
12. Volunteer at your local animal shelter. If you’re able, adopt a shelter dog or cat. If you can’t make a long-term commitment, you might consider becoming a temporary foster parent for a shelter animal until they find a permanent home.
13. Send a card to a hospitalized kid through a site like cardsforhospitalizedkids.com or to someone in the military through a site like amillionthanks.org.
14. Rake, shovel or clean for an elderly neighbor.
15. Donate blood. You never know when your blood will save someone’s life.
16. Color (alone or with your child) and donate the picture to Color A Smile.
17. Do you have a special talent? Offer to do a free one-day workshop at a low-income community center or battered women’s shelter.
18. Offer to teach someone to read.
19. Donate your used books or clothing to a shelter.
20. Do small acts of service throughout the day—hold the door for people, let someone go in front of you at the grocery store if they have fewer items. Smile.
—
Once you begin to think of ways to help, the possibilities are endless. You are giving to the world, and as a result you’ll find yourself thinking less of your own problems and your heart will begin softening.
When we approach life with an attitude of service we develop empathy. It’s no longer about us, but about what someone else needs.
We can help ease another’s suffering, but we’re not responsible for saving them. We need to accept that sometimes our service isn’t wanted or appreciated and if necessary, we need to step back and let them go.
Some people don’t want to be saved.
It doesn’t matter. Being of service isn’t about accolades or praise. It’s about healing the world and us by taking tiny steps to make the planet a better, more compassionate place for all the creatures that share it.
Blog by Leslie Jordan Clary
We’ve been telling people this for years – now finally there’s some science to back us up.
Recent psychological research from Cornell University in New York has confirmed that the key to happiness is through experiences rather than things. The two decade study is led by Dr Thomas Gilovich, who says that one of the key underlying differences between our value of experiences and objects is adaptation. “We buy things to make us happy, and we succeed. But only for a while. New things are exciting to us at first, but then we adapt to them.”
Basically, we get used to the things we own, and over time the happiness we derive from items dwindles. On the flip side, happiness that stems from things we’ve done actually goes up as time passes because those experiences become a part of us and shape our identity. (It’s why the baby pink Nintendo DS you relentlessly requested for your 20th birthday now sits buried and forgotten somewhere in a bag beneath your bed, whereas your four-month jaunt through South America is still recalled often and fondly, years later.)
Gilovich suggests that instead of saving for that plasma screen TV, a much sounder path to happiness is through spending your money on experiences like travel, or even outdoor activities, new skills or visiting exhibitions.
“You can really like your material stuff. You can even think that part of your identity is connected to those things, but nonetheless they remain separate from you,” says Gilovich. “In contrast, your experiences really are part of you. We are the sum total of our experiences.”
Via AWOL
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These are 10 life lessons from the Bhagavad Gita, an ancient Indian text dense with wisdom.
1. Change is the Law of The Universe
“What you have taken, Has been from here
What you gave has been given hereWhat belongs to you today
belonged to someone yesterday
and will be someone else’s tomorrowChange is the Law of The Universe”
Nothing is constant. No-thing is permanent. True stillness comes from embracing movement – the ebb and flow of life. The earth is moving through space. Night follows day.
Each moment is completely new. To be wise is to accept change. To be enlightened is to love change.
2. Everything Happens for a Reason
“Whatever happened was good
Whatever is happening is good
Whatever will happen will also be good”
This mindset empowers you. This mindset attracts more of the good.
What has happened has happened. There is nothing more to be done.
The future is a picture, an illusion. It will never come.
It is always now. You control the present. Live it to the fullest.
3. Love the Process Without Depending on the Outcome
“Set thy heart upon thy work, but never on its reward.”
Never engage in action for the sake of reward. Do your work with love. Expect nothing. You are rewarded in the present.
Do from a place of joy.
Create from a place of no-mind.
Give from a place of love.
4. Give Without Expecting Something in Return
“A gift is pure when it is given from the heart to the right person at the right time and at the right place, and when we expect nothing in return”
Be pure when giving. Love grows when shared.
Give and you shall receive.
5. Let Go of Attachment
“You came here empty handed, and you will leave empty handed.”
Attachment to material things can weigh you down. We do not possess things, yet things can possess us.
Sensory pleasures are short-lived. When they disappear they can cause suffering. The wise do not attach their happiness to such pleasures. They go beyond them.
Take no possessions. Always travel light.
6. The Soul Is Eternal
“For the soul there is never birth nor death. Nor, having once been, does he ever cease to be. He is unborn, eternal, ever-existing, undying and primeval. He is not slain when the body is slain.”
Birth and death are of this realm. Birth and death are of the duality.
Energy can never be created or destroyed; it transforms from one form to another. Energy is in essence non-dual.
Consciousness is not of the human body.
7. We Are All One
“The man who sees me in everything
and everything within me
will not be lost to me, nor
will I ever be lost to him.
He who is rooted in oneness
realizes that I am
in every being; wherever
he goes, he remains in me.When he sees all being as equal
in suffering or in joy
because they are like himself,
that man has grown perfect in yoga.”
Treat every being the same. Treat others as you want others to treat you. See the inherent goodness in all beings. See through labels and stories.
We are all God. We are all One.
8. You Are What You Think You Are
“We behold what we are, and we are what we behold.”
“Man is made by his belief. As he believes, so he is.”
Mind over matter. Think happy thoughts and you are happier. Know you can, and you can.
Look for things to be grateful for. Look for the good. You will find it.
9. Meditate
“When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place.”
Meditation makes you happier. It is a timeless truth.
10. Dream Big
“We’re kept from our goal not by obstacles, but by a clear path to a lesser goal.”
See it, feel it, become it. Have no fear when dreaming. Dream as big as you can. Let how you feel be your guide. Move your dream into the present moment to manifest it.
Blog by Vegard Paulsen. He is one of the two founders of Global Harmony Crew.
Global Harmony Crew points you towards deep realization, and guides you towards powerful manifestation. For more timeless truths and life-enhancing material, join the crew by subscribing. You will get their video course on Inner Peace for free.
Graham Parsons is an incredibly kind and devoted teacher, and we are proud to have him teaching alongside Caitlin Varrin on our Smitten with Life Yoga Retreat this Nov.13-23 in Nicaragua in partnership with Yogalife Studios! Graham is a curious wanderer and you can often find him on the road teaching workshops at conscious music festivals and/or backpacking abroad with his mat, teaching at lovely retreat spaces most recently in Guatemala and Hawaii. Seldom not smiling, he is passionate about anything that lets people re-acquaint and connect into the contentment and simple joy at the very center of ourselves.
Learn more here about Graham, his path and perception as a teacher.
How did you find yoga?
My mom. Yet another reason amongst many to be deeply thankful toward her.
What to you is the most essential quality in a teacher?
The ability to mindfully but gently create a space, a container in which each individual can feel into their own medicine, their own amrita (nectar). My favorite teachers are ones that set students in motion in a direction of healing & clarity, without imposing or lecturing. So perhaps a better term than Teacher would be ‘Yoga Suggester’ but that wouldn’t look great on business cards.
As a teacher, what is the core of your message?
To lovingly but firmly shift oneself internally, to arrange one’s tissue, organs, and neurochemistry toward a perspective of seeing out into the world around us each day from a state of steady, quiet wonderment. This is my yoga.
What are the biggest challenges yoga has brought you?
Having been so deeply & exquisitely inspired by the teachings I’ve been lucky enough to immerse in, the challenge of trying to unpack it and gift it outward, both from the seat of a teacher and in my daily life is one I struggled with for a long while and still do from time to time. That experience of sometimes feeling hampered by language & not being able to convey the full richness of the yoga(s) we practice. But through this struggle I’m constantly reminded of how beautiful it is that we’re all constantly sharing these little glimpses with one another.
Where is your favorite place on earth?
Halfway up an banyan tree at the top of the waterfall looking out over the hidden valley on Hale Akua Organic Farm, Paia, Maui, Hawaii. In my travels thus far it’s my favorite place in the world to just Listen. Mahalo.
Other than people, what has taught you the most on your path?
My breath, plant medicines, and music .
What is your favorite style to teach?
Yin Yoga. It was my first love on my mat, and no matter how many other styles or trainings I pick up, this always feels most like home.
I only began studying yoga about 20 months ago. While I fell in love with the benefits immediately, I wasn’t sure how I could bring that experience into my own home practice. The classes were so very neatly ordered and teachers rarely slipped up in their well thought out and rehearsed classes.
I didn’t know how I could possibly run myself through the complicated sequencing I was walked through in class. I am not a natural born yogi and was a bit intimidated by the complexity of it all. Anytime I got on my mat at home I would remember the first few poses we did in class, perform them and then become lost.
What next? How do I build my practice? What are the rules? How will I ever remember all of these positions? And when I do, what order do I do them in? And the names! Padagustasa what??
I always felt like I was doing something wrong. Usually I gave up and threw on a Youtube video, which gave me the instruction I seemed to need to feel like I was doing yoga.
I got to India and realized that these perfectly coordinated classes were only a version of yoga. I have practiced with some high caliber teachers here and for the most part have experienced a very basic, accessible practice. The ego of yoga practice is just not there, at all.
These teachers, in their 30s, 40s and 50s, who have been practicing not since they were 21, but rather since they were 6, sit on the floor and spend the first half an hour sitting and doing stretches you would do with your team mates before a soccer game as a child. We stretch out our necks, reach high for the sky, touch our toes, make tight fists and stretch out our fingers. We even take time to open our eyes as wide as we can and then shut them tightly, and move our eyeballs looking around in biiiiig wiiiide circles.
We get warm, we move our big muscles and our little muscles, it is not fancy and it doesn’t have to be.
Then nearly every class we come to a standing position and spend the next 10-20 minutes going through sun salutations. This is a very basic traditional sequence anyone can learn in a few days.
It is only at this time, nearly half way through class, that we begin to pick our way through some asanas. Usually beginning again very simply with Tree Pose (standing on one leg) or Tadhasana (standing on tippy toes with hands above the head). Usually afterwards we move into some sort of side bend, back bend, forward bend, twist, and another balancing posture or two. Then we go to a seated position to go through some more forward/back bends and some twists. Then to a laying position for 5 minutes or so of simple abdominal work, bringing us to a final set of twists. At this point the energy of the room is slowed down and we are walked through a calming Savasana.
There are excellent tips along the way, a lot of attention to detail, and incredible lessons in anatomy and philosophy. That is what makes the classes unique and worth attending, not some fancy flowing sequences.
So how has this effected my home practice? The format has not changed at all! Rather, the change has been in confidence, and confidence is everything. In the beginning, I was doing it right, I just didn’t know it. I was hopping on the mat and stretching it out, breathing my way to a better day. This is what separates yoga from other exercise. This is what soothes the mind. Moving the sacred body in sync with the sacred breath. Get on, mat or no mat, and move your body with your breath.
Yoga is not sexy pants and fancy postures. Yoga should not be scary for anyone. Self practice should never feel incorrect. Yoga is loving yourself, by simply taking care of yourself. Yoga should have no walls to climb, no clubs to access, no uniform. We should all be welcomed to be within ourselves, to practice being, in class or at home, with no expectations.
Written by Jordan Ross Dore
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When I found kitchari my life completely changed for the better. And everyone who knows me well has heard about kitchari and my infatuation at some point. So, what’s all the hype about this soupy little dish?
Ayurvedic practitioners swear by kitchari for its ability to balance all of the doshas and its ability to promote healing, digestive health and overall well being. Have you been a little overindulgent and need to clean up your digestion? Kitchari. Feeling sick or recovering from illness? Kitchari. Changing seasons or just need a fresh start with a clear mind? Kitchari. It is one of your most powerful tools for clearing out the old in order to make way for the new.
Now, I’ll be honest with you, I have explored practically every cleanse out there from cabbage soup to the master cleanse to air and light (yes you read that right). But kitchari made me a believer. This simple, soupy dish made primarily of rice, split mung beans, seasonal veggies and spices changed my whole outlook on cleansing and transformed my relationship with food and my body. Instead of feeling deprived, it made me feel nourished. Instead of frazzled and delirious I felt grounded, safe, and secure. And coming off it I felt clear and connected. I knew this was the one for me.
The beauty of this dish is that you can eat it for a single meal to give your digestion a break or do a full cleanse of 5-7 days where you really begin to release stored toxins and accumulation. It’s a great introductory cleanse because you still get to eat something throughout the day but at the same time it is the most effective tool I have found for healing and soothing the digestive system, increasing agni (digestive fire), reducing bloating, clearing the mind, healing attachments to food, and kick starting the body’s natural ability to heal itself. And yes, you may loose a few pounds long the way.
HOW TO DO A KITCHARI CLEANSE
- Determine the number of days you will cleanse for
- Begin to eliminate common foods that cause imbalance a few days before the cleanse (alcohol, caffeine, sugar, meat, processed foods, etc)
- Make kitchari daily (if possible) and eat it for breakfast, lunch and dinner.
- Drink warm, herbal teas and water throughout the day
- Get plenty of rest and take time for self care (oil massage, warm baths, yoga, meditation)
- In the mornings drink a cup of warm water with lemon followed by another glass of warm water to flush the system
- If you need to eat something other than kitchari try some fresh, seasonal fruit in the morning or cooked grains with ghee
HERE ARE FIVE TIPS THAT I FIND HELPFUL WHEN DOING A KITCHARI CLEANSE:
1. Use fresh, organic and seasonal and local veggies. This will give you the most vibrant energy, keep your nourished and connect you with the cycles of nature. Be sure to use organic veggies since we want to make sure you aren’t adding more toxins and pesticides while you are trying to clean them out.
2. Make a new batch of kitchari every day. Having it fresh will keep you motivated and interested in eating it, and it will also allow you to enjoy the prana (energy) of the food, which is depleted in leftovers.
3. Set an intention. Remind yourself of why you are doing this cleanse and dig deep to find your higher purpose for it. Your body and your energy will respond to your thoughts and intentions. Your body doesn’t respond in the same way to “I want to lose 5 pounds, I want to lose 5 pounds, I MUST do this…” as it does to “I want to heal my body and come back to balance. I am willing to release old habits and connect to something deeper…” Personally, I like to set and intention to heal and connect to my deepest self. To remind myself I simply say “I love you,” to my body every time I feel hunger. This brings new awareness and sweetness to the practice and reminds me of my intention. In short, setting an intention brings the practice from the ordinary to the sacred.
4. Feed yourself nourishing thoughts and energy rather than food. We are nourished by our thoughts and actions just as much as we are nourished by food. So clear out your calendar as much as you can. Know that you are prioritizing you and your health during this 3-10 days. Take the time to ease into the morning, start a meditation or yoga practice daily, get yourself a massage or take baths each night. Let this be a time for total self-love, reflection, and connection. It is amazing how much time and energy we have when we don’t need to think about food and preparing it. Use that time to connect to spirit, God, the deepest part of yourself.
5. Get your friends involved. Let people know that you are on a kitchari cleanse and see if you can get them on board (hint: share this post!). This will keep you accountable. I think cleansing is always more fun and easier with a buddy. On a recent cleanse I would look forward to an email from my cleanse buddy each day like I used to wait for mealtime. It’s an opportunity to reflect, connect, and encourage each other.
MY FAVORITE KITCHARI RECIPE
This recipe comes from a friend of mine at the Ayurvedic Center in Vermont. He told me his theory that adding the ghee and salt later in the process made the flavor come out more, and I totally agree.
This makes about 4-6 servings. You can cut it in half if you are cooking just for yourself. Or make a bunch to eat throughout the week (though I do recommend making it daily if that is a possibility for you).
SIMPLE KITCHARI
PREP TIME10 minsCOOK TIME30 minsTOTAL TIME40 mins
Serves: 4-6 servings
INGREDIENTS
- ¼ cup split mung beans (these can be found at most natural food stores or online. They can also be found whole rather than split, you can use these but be sure to increase your cooking time to break them down fully)
- ½ cup organic basmati rice
- 1 3×2 inch strip of kombu, cut into small pieces
- 6-8 cups of filtered water
- 3-4 cups fresh, organic and seasonal veggies (use at least one green veggie such as spinach or kale and one orange or root vegetable such as carrot, sweet potato or squash)
- 1-2 Tbsp of CCF blend (made by grinding equal parts of cumin, coriander and fennel seed or by mixing the pre-ground spices)
- ⅛ tsp asafoetida
- ½ – 1 tsp turmeric powder
- 1 Tbsp chopped fresh ginger root
- ¼ – ½ cup shredded coconut
- 1 cup loosely packed chopped, fresh organic cilantro
- 2-3 Tbsp ghee (Vegans can use coconut oil in the warmer months or sesame oil in the cooler months use less ghee if you have kapha imbalance, lots of accumulation, or excess weight).
- 1 tsp rock salt
INSTRUCTIONS
- Rinse the rice and split mung beans (I don’t really measure I just do a 2:1 ratio of rice to beans) then put them in a pressure cooker with the kombu and water enough to cover by at least an inch or 2 (about 3 cups of water depending on your pot).
- Boil until soft, 10-15 minutes (longer if not using pressure cooker). Chop veggies and cilantro and grind spices (if using whole spices) as the rice and beans cook.
- Add the veggies (keep kale or quick-cooking veggies out for now), add 2 more cups of water and cover. Cook 3-5 minutes or so until the water boils veggies are starting to soften. Add more water and adjust temperature as needed.
- Once veggies start to soften, add the diced ginger, coconut and spices (cumin, coriander, fennel, asafoetida and turmeric). When making a warming kitchari in the fall or winter I’ll add a little black pepper and a dash of cinnamon too, maybe some raisins.
- Add the kale, spinach or other quick- cooking veggies and the fresh cilantro. Stir.
- Then add ghee and rock salt.
- Turn off heat, and serve with fresh cilantro and coconut garnish and a wedge of lime if you like.
Author: Krissy Ruddy