21/90 days rules to have better life- How to Build better habit and Making Permanent habit?
Forming a routine takes a lot of time and effort. It requires hard work, commitment, and practise. If forming were simple, everyone would do it. Everyone wants to form positive routines, whether in work, leisure, or private life. That’s why it’s useful to stick to a set of guidelines when you’re trying to incorporate a new, positive habit into your life. The 21/90 rule is one method for making a new routine second nature.
What is the 21/90 rule?
According to the “21/90 rule,” a change in behaviour can become automatic after 21 days but requires 90 days to become second nature. Choose a professional or personal objective and commit to working toward it for 21 days.
By the end of the third week, you should have made it a habit to work toward your target. Once you’ve formed a habit, maintaining it for another 90 days is highly recommended. If you can stick with it for three weeks, then three months, it will likely become ingrained in your routine.
This principle can be applied to the development of any desirable habit. It could be as simple as getting in some exercise every day or as complex as learning to drive a car. The 21/90 rule is a fantastic way to improve your life if you can develop self-discipline and stick to it on a daily basis.
Living a Positive life
Most people have a tough time maintaining an upbeat outlook on life. But there is a way to help you do that if you want to: take stock of your entire life, select one bright spot, and write it down.
It’s hard to say what this minuscule item actually is. It could be your son’s or daughter’s outstanding performance in a school or extracurricular activity, a comeback by your favourite sports team, or a particularly successful project at work. Journal about the daily events that make you happy. The recommended time period is 21 days.
You can hold the same event multiple times if you like, but remember to keep the focus on the present moment. After you’ve accomplished this, keep at it for another 90 days.
The minimum requirement is one post per day, but you can publish multiple pieces in a single sitting. If you follow this method for a month, you’ll almost certainly find something upbeat to write about each day. When you shift your attention to the good things happening in your life, you will feel a sense of relief. You no longer give a damn about the unfavourable details, and even if you do, they can’t hold you back like they used to.
How to apply the 21/90 rule successfully?
Set a goal
Create a plan
Build a habit
Commit to it
Determine what you want to accomplish.
Make a choice about what it is you want to achieve or alter. It could be something you do regularly for work or for yourself. Take notes on it or write it down. Make sure it can be easily tracked and completed. Set the first day of the 21-day period (the first day of the 21/90 rule) as the date you intend to begin working on it.
Make a strategy
Make a workable strategy that will enable you to carry out your habit on a daily basis. Pick a time of day when you won’t be interrupted and can sit back and enjoy yourself. Also, it’s not a bad idea to have a backup schedule ready in case the first one doesn’t work out. Get a daily planner and start writing down your daily goals.
If you want to start exercising, for instance, you could commit to doing so for 15 minutes on the first three days, and then increase that to 30 minutes for the rest of the week. If you have a well-defined goal and strategy in mind, you can make the most of the 21st day of the 21/90 rule and get a jump on the rest of the project.
Develop a routine
Keep the focus narrow and the language simple. Keep your sights on forming just one good habit at a time, and the rest will fall into place naturally. Repeated daily practise will eventually make it so that you can’t wait for the next available opportunity to engage in this pursuit. Expectations will gradually rise. In addition, you’ll find that you’re getting used to it and that habit formation is simple. By the end of the 21st day, you will have formed a habit and completed the 21/90 rule’s first milestone.
Commit
If you want to turn this practise into a way of life, you must maintain your focus and determination. If you are consistent and committed, the 21/90 rule will work for you. Be steadfast in your efforts, and remember to keep things easy and straightforward. In the event of a last-minute change or unforeseen circumstance, you must always be prepared. If you’ve been working late and need to skip your workout, that’s fine. If you miss two in a row, it may be tough to get back into the swing of things.
Building a habit with the 21/90 rule:
Don’t overcomplicate things or put undue stress on yourself as you attempt to form a new routine. Make it something you look forward to and enjoy doing each day. To be successful with the 21/90 rule, you need to be committed, and you can only be committed if you are truly content. Developing some positive routines can help you become a better person, brighten your day, and alleviate stress.
The 21/90 rule can be applied to a variety of simple, beneficial habits that require only 5-10 minutes per day.
Meditation and mindfulness
Practicing gratitude and positive thinking
Eating a fruit each day
Exercising or light physical activity
Journaling or recording your thoughts
Conclusion:
Each potential path to success is infinite. Make it something that will take your mind off of your busy life while also filling you with joy and relaxation. Happiness should not be one of the things you put off every day for the other 93 things that can wait that long. Find five minutes for yourself and really enjoy it; the rest of your life can wait.
What is vipassana meditation? What are the techniques and advantages of panchshil in vipassana meditation?
What is Vipassana meditation?
Vipassana is Buddha’s original method of meditation for developing awareness. The Buddha is credited with speaking the words that form the basis of this technique in the discourse known as the Satipatthana Sutta.
To “see things as they really are” is the goal of the ancient Indian meditation technique known as Vipassana. The fundamentals of this method are typically covered in ten-day courses, after which students are given the opportunity to practice the technique under the supervision of qualified instructors.
Classes are available to people of all faiths and ethnicities of panchshil in vipassana meditation. Vipassana is not a religious practice, so it doesn’t necessitate any particular set of beliefs, and it has nothing to do with the supernatural or the mystical. Also, it works well with any worldview, whether religious or otherwise.
Vipassana is a path of introspection that allows one to test the veracity of ancient teachings for oneself. The ultimate aim of this practice is to completely cleanse the mind, cultivate positive traits like compassion and equanimity, and deepen one’s capacity to empathize with others.
But panchshil in vipassana meditation, you don’t try to influence your inner experience; you just observe it.
Reduce regrets by not dwelling on the past or worrying about the future;
respond to situations based on reality rather than worries or preconceived notions;
practice mindfulness by focusing on the present and accepting thoughts, emotions, and sensations as they are.
What are the benefits?
Vipassana hasn’t been studied as extensively as other forms of meditation, but there is some evidence that it can benefit mental health and well-being. Nonetheless, studies have shown that panchshil in vipassana meditation has the following advantages:
Relieves stress
The stress response can be tamed through the practice of Vipassana and other forms of meditation. Participants in the Trusted Source study from 2014 completed a Vipassana meditation program. The participants for panchshil in vipassana meditation who took the course reported feeling less stress 6 months later compared to those who didn’t.
The study also found that those who performed Vipassana had an increase in:
mindfulness
self-kindness
well-being
A small 2001 study found similar results after a 10-day Vipassana retreat.
Reduces anxiety
In addition to easing stress, Vipassana meditation may also help decrease anxiety.
Similar findings were made after a 10-day Vipassana retreat in a small study conducted in 2001.
Stress relief isn’t the only benefit of practicing panchshil in vipassana meditation; it may also help reduce anxiety. As reported by Trusted Source, 14 people in 2019 underwent a 40-day mindfulness meditation training that included Vipassana. After the training of panchshil in vipassana meditation, they reported feeling less anxious and depressed. Mindfulness programs, such as Vipassana meditation, may help change regions of the brain that are responsible for anxiety, according to a review published in 2013.
Improves mental wellness
Vipassana’s stress-reducing effects may have additional positive effects on one’s mental health. After completing a 10-day Vipassana retreat in panchshil in vipassana meditation, participants in a 2013 study reported significant increases in both happiness and heart function.
Among 520 participants in a study conducted in 2018, those who engaged in Vipassana meditation reported greater gains in:
self-acceptance
competence
engagement and growth
positive relationships
However, it’s important to note this latter study was conducted as part of a research paper and wasn’t published in a peer-reviewed journal.
Promotes brain plasticity
Meditation, especially panchshil in vipassana meditation, has been linked to enhanced brain plasticity.
The term “brain plasticity” describes the brain’s innate ability to adapt to new circumstances by reorganizing its own neural circuits. That is to say, even as you age, your brain is still capable of forming new connections that can boost your cognitive abilities and overall happiness. Regular Vipassana practice in panchshil in vipassana meditation was associated with increased brain plasticity in a small study published in 2018 (Reliable Source). This finding was reached by analysing the neural connections in the brains of meditators who regularly practice Vipassana meditation.
Helps treat addiction
An older study from 2006 suggested that practitioners of panchshil in vipassana meditation might see improvements in their substance use. The study authors said they thought it could be used in place of standard care for addicts.
A 2018 review published in Trusted Source suggests that mindfulness-based training programs that include panchshil in vipassana meditation may improve self-control over habits, decision-making, and response inhibition.
Additionally, stress is a known contributor to substance abuse, and meditation has been shown to reduce that. However, more study is required to learn how Vipassana can help with addiction management.
How to do it?
You can only learn panchshil in vipassana meditation by attending a retreat and taking a course taught by meditators who specialize in the practice. The good news is that many of these classes are now available online, and many of them are offered at no cost to the student because they are funded primarily through donations.
Here are the steps to take if you want to practise Vipassana meditation at home
Dedicate at least ten to fifteen minutes to drills. Vipassana is best practised first thing in the morning.
Go somewhere peaceful with few interruptions. You can find peace and quiet in an empty room or in a remote outdoor area.
Put your feet on the floor. Sit back and relax with your legs crossed. Relax your body while keeping your core engaged.
Relax, close your eyes, and take some deep breaths. Pay attention to your body and how you feel as you breathe normally.
Think about each breath you take and release. Try to keep an open mind and observe your inner experience without attaching any meaning to it.
When you find yourself getting side-tracked, just notice it and come back to your breath.
When you first get started, try to do this for at least 5–10 minutes. Increase the length of your panchshil in vipassana meditation sessions as you gain experience, aiming for at least 15 minutes.
The bottom line
The practise of Vipassana meditation is thousands of years old. Mindfulness entails taking note of mental and emotional processes as they occur, without attaching meaning to or dwelling on them. Though more research is needed, preliminary findings suggest that Vipassana’s ability to alleviate stress and anxiety may have positive effects on substance abuse. It could also increase neural flexibility.
Panchshil in vipassana meditation is best practised in a quiet, undistracted environment, and initial sessions should only last 5-10 minutes. As you grow accustomed to sitting in this manner for meditation, you can gradually extend the time to 15 minutes or more. Guided meditation is also available in the form of audio recordings and in-person classes.
We exist in a physical, mental, and spiritual state. We may think we are one single unit but are the combination of various things and complex entities. The same is with the energy supply system of our body. It is much more complex and involves various methods, ways and understandings to even understand the procedure briefly. One of the systems of the body is the Nadis, which are the small energy channels that are located all around the body and perform of supplying Pranas all over the body. The pranas are the vital life force that is present in all of us. There are mainly three and even among the three, there is Sushumna Nadi which plays the most vital role in the energy distribution and flow of the Prana.
Sushumna Nadi
This is the Nadi that is active at the center and said to be the most important. It performs various functions in the body and is believed to pave the road towards knowledge and salvation. There are various methods that the Yogi practice to awaken this Nadi as their goal is enlightenment and when activated Nadi will show the way to enlightenment. Yogi uses the power of Yoga and meditation to master this, Nadi. With effort, dedication, and discipline for a long amount of time, anyone can awaken this dormant power that lies in all of us.
Following are the functions of Sushumna Nadi:
Key channel
Sushumna Nadi is the key channel within the body where the energy flows. This Nadi starts at the Muladhara and ends at the base of the spine. The most notable thing about this Nadi is that this Nadi system lies at the center of the body and passes through all the chakra points in the body. Since it passes directly through all the chakra points located in the body to the base of the spine, it automatically becomes the strongest of the energy supply system among the other Nadis. It is also known to energize the chakra points through which it passes.
Compared to the other Nadis, when other Nadis become disturbed it hampers the body to a level. However, when this Nadi becomes hampered, it will also disrupt the flow of energy in the chakra points of the body
Meridian lines
Sushumna Nadi which is located at the center which is between Ida and Pingala Nadi is also known to govern over the six yang meridian lines.
Transfer of Prana
Prana is the subtle life energy that is ever-present within us. Prana is life itself and the true nature of life itself is subtlety. Prana is flowing through all of us through every organ and body part. Some parts need a higher concentration of Prana while some parts need a lower concentration but make no mistake each and everything needs Prana to be alive.
There are many Nadis in our body that transfer Prana to body parts. Some are important and named while some are not named but there is one that is the most important channel of Prana in the body that passes through even chakra points and that is Sushumna Nadi. Prana travels freely from the crown chakra to the root chakra through the Sushumna Nadi system.
Pathway to enlightenment
Enlightenment is a vast word that cannot be even defined in many books. Shortly we can say that it is the elevated state where one becomes one with the state of awareness. We are all aware to a certain level. In fact, with developed minds, humans are born with a certain level of awareness that is higher than that of animals. However, to go to the perfect cosmic level of awareness even humans must walk a difficult path that is going to challenge their beliefs and understanding.
Only a few have been able to sense this level of awareness and even a few have been able to achieve this level of awareness. It is believed that Sushumna Nadi is the path to enlightenment. Now, awakening does not necessarily grant enlightenment but opens the path that one has not noticed before in their lives right in front of them.
New energy
The Ida and Pingala Nadi are dominant in the left and right parts of the body. Ida looks at the right brain and the left part of the body while Pingala looks at the opposite part of the body. Most individuals can channel these Nadis and harness the gifts that are bestowed by them. They try, then awaken it and become satisfied with it. That is one of the many reasons why people are not able to move beyond Ida and Pingala.
Deep in their body there lies another dormant powerhouse that is even beyond the energy that you have tapped into. That is the very reason why Sushumna Nadi is also called the most significant aspect of human physiology. When Sushumna Nadi is activated and channels the Prana efficiently through it, the body becomes a receptor to various types of energy and power that one has never felt in their life.
Niyama in yoga are the guidelines and duties of healthy living and a liberated state of the soul. Niyama is a Sanskrit word and when translated it means rules and Niyama in yoga are the rules of the life by which one should live. When one follows the saying of Niyama in yoga they get the satisfaction of the soul which is extremely hard to achieve otherwise.
There are a total of 5 Niyama in yoga. Let us look at all those Niyama in yoga in detail:
Sauch
Sauch means cleanliness. This Niyama in yoga is all about cleanliness and clearness. It means the purity of both the mind and body. The mind is our inner self and is the first part of the process of Sauch. While the second is the body and is our external self by which we interact with the world.
Our outer body needs to be cleaned as well as our surroundings. Clean body and clean surroundings are the first aspects of healthy living. When the body and surroundings are unclean, it becomes the host of various diseases and conditions. However, when the environment and surroundings are cleaned the disease cannot exist there.
A clean mind is also as important as a clean body. When the mind is not clean it becomes host to various negative thoughts and feelings. Some thoughts and emotions are very harmful to one’s very existence so one needs to follow the rules of Sauch.
Santosha
Santosha means satisfaction. This Niyama in yoga is all about getting happy with what one has. Human beings have endless desires and wishes. No matter who they are and in what position they are, their needs and desire are never going to get settled. A person may either be extraordinarily rich or extremely poor, they have a good life with basic needs or not, it does not matter most are not satisfied.
Santosha Niyama in yoga, tells everyone to be satisfied with what they have. Yes, one needs to always try to be their better self and strive for excellence. However, one also needs to be satisfied with what one has.
Tapas
Tapas means self-discipline. This Niyama in yoga is all about living in the discipline. Discipline is another thing that sets humans apart from everyone. Animals can be trained to be disciplined, through fear and other means. However, they will never be in discipline to obtain something more or to get near to their soul, that is only what humans can do and that is what makes them very much special.
One needs to set boundaries and discipline themselves to achieve great things. Tapas in simple terms means austerity. May it be from sexual pleasure, or through the path of rejecting the world and material environment, the path is paved towards freedom and finding one’s greater self. Tapas Niyama in yoga assembles spiritual power through the process of austere. When all of the distractions are rejected and only focused on the soul, the one thing that truly matters wonders happens.
Svadhyaya
Svadhyaya means self-reflection. This Niyama in yoga is all about learning about yourself. The world is very big and mysterious, there are wonders and magic in every part of the world. It is amazing how much there are. However, while looking at the vastness and everything about the world we forget to see ourselves. The eyes and the body that are watching and experiencing this vast and entire world are also as worthy and amazing as the world which deserves knowing, studying and reflection.
We are a soul that is living in this body. Most of us think that we are body and experience the world through it, trying to figure out the world. However, we also need to figure out ourselves and that is what Niyama in yoga tells. When one closes their eyes to the world then they see themselves, the real them which is hidden from the world even themselves. One can meditate, think about their actions, practice yoga to self-reflect.
Ishvarapranidhana
Ishvarapranidhana means to surrender to higher power or Ishvara. This Niyama in yoga is about giving yourself to the almighty. Here higher power means Para Brahma who is the source of everything. By everything, it means the source of all of the life, non-living, living everything is Para Brahma. Even we are all part of the eternal soul.
Eternal peace and eternal bliss are only obtained when one truly connects with Parabrahma. We all have the fragment of God inside of us but without realizing it and working we are never going to activate the connection. Ishvarapranidhana Niyama in yoga tells the way to surrender oneself to the higher power and make the way to bliss.
There are various questions regarding what or who is Ishvara. Ishvara depends upon the individual. Meaning that Ishvara is not a specific god or entity, they can be anyone with a personal connection to the individual.
Prana is a Sanskrit word, and it translates to life. Prana is also used to denote the air in the human body and is collectively said to be prana Vayu. Air is one of the four elements that give life to a living being. When talking about the Vayu in the body most only think about respiration and breathing, however, the air is more than just breathing and is present in various parts doing various functions. There are five of them and they are collectively known as the Pancha Prana Vayu.
Air is the life in all of us, without air we cannot be alive. Since it is the most constant element, we need it in the body at any time. It is called prana Vayu. Yes, other elements are also very important like water, earth, and space but nothing is required as instantly as the air. We need to take in the air every time to be alive. Air plays a much more important role in the body than just breathing. Let us look at the Pancha prana and its role in the body.
Prana Pancha pranas
This is the main and first of the Pancha pranas. This is the process of breathing and from the nose to the lungs, every organ is involved in this action. In this through the help of the lungs, windpipe, mouth, and nose air is constantly taken into the body and constantly thrown out of the body continuously. This Pancha prana is called the prana (life) itself because it is the life element in the body continuously filling the body with life energy. Aside from the lungs, this prana is also responsible for the heart. This Pancha Prana has upward movement.
Apana Pancha pranas
Apana Pancha prana is the second of the five Pancha prana. This type of Vayu in the body moves downward. The organs below the lungs are responsible for this type of Vayu. The urinary system, small and large intestine, and kidney are the major organs that are associated with this prana. The function of this prana in the body is the elimination of the waste in the body through urination and bowel movement. Apana Pancha prana actively moves the waste out of the body for the efficient functioning of the body. When this Vayu in the body gets weakened or imbalanced the individual suffers from problems like constipation, piles, etc.
Samana Pancha pranas
Samana Pancha prana is the third of the five Pancha prana. This Vayu does not work like the prana and Apana in the most noticeable way but works very subtly. This Vayu is active in the organs like the liver, pancreas, stomach, and small and large intestine. The purpose of this Vayu in our body is to digestion the nutrients in the body and collect them in the required organs and system.
The work of this Vayu is very subtle but also one of the most important as it is responsible for balancing and providing the required nutrients for the body to function better and well. When this Pancha prana in the body is not working correctly then an individual may face problems regarding nutrients, vitamins and minerals, and digestion-related problems.
Udana Pancha pranas
Udana Pancha prana works in the upper part of the body. This Pancha prana acts in the face and throat region. Inside of the head is the most important organ of the body which is the brain. It is responsible for everything; our consciousness is our brain. Udana Pancha prana also performs the task of providing oxygen to the brain. Apart from all these functions, Udana Pancha prana is also responsible for the movement of the hands and legs. When this Pancha prana in the body is disturbed then various functions in the head region, as well as the efficient functioning of the hands and legs, are disturbed.
Vyana Pancha pranas
This is the final of the Pancha pranas. This prana is very different from all of the other pranas and their working process. Others work in specific organs and parts, but Vyana Pancha pranas work in every part of the body. Also, the functioning of the Vyana Vayu is at the cellular level. The function of the Vyana Pancha prana is to transport the required nutrients and minerals to the various parts of the body.
It is the function of the blood to transport the nutrients and other vital elements to the various parts of the body and the Vyana Pancha prana also works within that very domain. In the cases of shortage of nutrients and minerals in the various parts of the body, this Pancha pranas sends the required nutrients and elements for better healing and efficient functioning of the body. It can also be said that it is the reserve for energy that gets more active when there is scarcity in the various places of the body.
