Managing Bubbie is a powerful memoir of the Holocaust

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The depths of the human heart are fathomless. A book like this makes us realize this yet again while helping us travel in the new dimensions.

The book is a powerful memoir of a young mother braving through Nazi-occupied Europe, doing everything possible to protect her three young children from the biggest man made catastrophe in the history of mankind. On the other side, the book also pictures a stubborn Holocaust survivor who just wouldn’t follow the normal while continuing her life in the assisted living facility.

Full of struggle, love, hope, sacrifice, humor, and a miracle, the book is one of the best I have read on the Holocaust.

My 2017 Oscar Predictions

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My wife and I find Oscar Awards an exciting occasion. We talk about the great movies that have come out during the last year and discuss our take at the things that stand out.

It’s not as hard this year to predict as it was the last year or the one before. That’s because the number of good movies that came out in the past was much higher than this year.

Best Picture: La La Land

I loved Hacksaw Ridge, Monnlight & Arrival too. I find that La La Land outshines the rest for doing a tremendous job across all the aspects of movie-making.

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Best Actor: Denzel Washington, for Fences

I loved Casey Affleck in Manchester by the Sea. But Denzel, in my view, has given a performance that will be hard to forget for years.

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Best Actress: Emma Stone, for La La Land

Let’s just say I am super-biased for her :). Jokes apart, Emma Stone has done wonders again! Isabelle Huppert in Elle would have been my choice if Emma wasn’t in the race.

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Best Supporting Actor: Mahershala Ali, for Moonlight

Dev Patel has come a long way — but unfortunately, I felt that Lion was a much better movie until we saw Dev Patel.

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Best Supporting Actress: Viola Davis, for Fences

If Nicole Kidman (Lion) and Michelle Williams (Manchester by the Sea) did not have such short roles in those movies, my take might have been different. I loved both of them even when their appearances were for small duration.

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Best Director: Damien Chazelle, La La Land

Do I need to say anything?

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Best Animated Feature Film: Zootopia

The movie is phenominal. A very well made animation. The DMV office scene is going to be remembered for ages. Kubo and The Two Strings & Moana are fantastic too.

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Fingers crossed for the awards tomorrow 🙂

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Note: All the images used in this post are publicly available images and none is a copyright material.

Movie Review: La La Land

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“There is something about this movie—but i am not exactly able to put my finger on it.” As I walked out of the theatre after watching the movie, I couldn’t help but remember the comment one of my colleagues had made a week ago.

He was spot on. Sometimes it’s hard to tell why you like something so much.

Two ambitious artists, two similar yet isolated dreams, two passionate lovers—so what? That’s nothing new.

The experience. That was it.

Damien Chazelle and his crew have done a tremendous job in creating an unforgettable experience for the audience. The overwhelming amount of relatability felt by the audience to the main characters’ motives and very precise dreamlike adventures in every moment to keep the audience relaxed yet excited—were the two main ingredients that made this movie a savory dish.

Emma Stone is surely aging like a fine wine. When you thought she just gave her best performance, she comes up with a better one—truly a genius.

A review of this movie couldn’t possibly be complete without talkign about the end.

So what’s special or controversial about the end?

Was it completely unanticipated? No.

Was it abrupt? Yes.

Did it do good to the movie? Absolutely, yes.

Why so? It’s like a thoroughly marvelous ride that you thought was over until the last few seconds proved you wrong.

The Fundamentals of Creative Writing

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(Note: This is the script of the talk I delivered on Feb 5th, 2017, to the students of Lady Shri Ram college during Tarang 2017, LSR’s annual cultural festival. Thanks, LSR Tarang, for having me!)

So what is creative writing?

Well, if you ask this question to a hundred people, you will perhaps get a hundred different answers. Each writer has his or her own reality—formed over the years by the things that have worked for him or her.

In my reality, there are certain aspects that directly relate to the process of creative writing, and then there are factors that influence them. I have bundled the two together under Fundamentals of Creative Writing.

There are other important aspects of creative writing that I am not going to cover today: like existence of a conflict, dialogue, point-of-view, setting, etc. So much has already been said on those topics that to use our time effectively, I’d rather focus on the aspects that are of paramount importance yet don’t typically get talked about.

So here they are–-my 21 fundamentals of creative writing:

1. Be a good reader first, if you wish to become a good writer.

Be surrounded by books everywhere. Plant books of all kinds at every place in your house–like bed-side tables, bathrooms, kitchen, drawing room couch, and what not. Read multiple genres to broaden your perspective on writing, even if you tend to gravitate toward a particular one more.

A writer can do without food for a few hours, but not without the sight of books.

2. If you think there is no time to write now, there would never be.

Doesn’t life work that way in general? There are tons of things happening around us every day that claim our time. Some of these deserve our time while others need our ability to manage time.

Break your typical day and typical week in chunks. Plan all the necessary things you would want to achieve in a week and how you would slot them. Assess how you did at the end of every week. Be rest assured that you would suddenly see that the days and weeks are longer than you ever experienced. 

3. Develop the ability to create something from nothing.

One of the pillars of creative writing is dealing with a subject in a way like never done before. An effective way to achieve the ability to do so is by consistently imagining novel situations–which are completely out of the ordinary–and turn them into stories. Write a story that the readers would always remember for it’s uniqueness, even if they hated the story itself.

Few minutes before this session, I thought of two novel situations as illustrative examples:

  • As you enter your house one day, you find no one home. You start calling them, the phones ring, but no one answers. Then you start calling relatives, and none of them pick up too.
  • Your soul gets swapped with your favorite pet’s

4. Look for ideas that have deep roots in your heart

An idea doesn’t have to be big, its development probably has to be.

Who would have thought that the story of a man turning into an insect as he wakes up one morning was one day going to become one of the most acclaimed work of literature (Metamorphosis by Franz Kafka). The good writing ideas don’t have to be about political turmoil, mass killings, capitalism, racism, injustice, etc. Find that one idea that has deep roots in your heart.

Remember the times you have felt so bad that you still remember it. Remember how you felt when someone duped or betrayed you. Remember when you were taken for granted. Remember when you were not cared for. Remember when you felt the world was at your feet. Remember when something moved you so much that it made you feel for days that you must do something about it.

Turn those deep feelings and obsessions of your heart into captivating pieces of literature.

5. Ideas either age like fine wine or rot like potatoes over time.

Give your ideas some time to allow them to show their worth. Keep them in your notebook and let them come back to your mind to remind that they need you to develop them. You will notice that with time, some of these ideas would start rotting while the others will only become more and more promising.

For how long should you let a particular idea age? Is two to three years’ time too long to keep them that way? Absolutely not, especially when you are thinking of a novel. There is no hard and fast rule to apply this to each idea, though. You may have an idea flash in your mind that seems like the idea of the decade – then why wait before testing it immediately by starting to develop it?

Allowing enough time will ensure that the ideas you ended up picking for development didn’t just have a momentary appeal, but looked promising over a long period of time as weighed by a range of your perspectives arising from a variety of situations, moods, and ups and downs of your life. This way you allow an idea to hang in your head for long enough time to test its durability.

So does that mean you are out of writing about anything, because of having to wait for that long? No. The key is, keep adding ideas to the pool, and decide which one(s) is(are) the next to work on.

6. Don’t suffocate your heart.

Do you remember how you felt during your childhood when your parents said no to a play date with your favorite friend–because they wanted you to study instead? Or when they said no to something similar that you wanted desperately? Artists feel that way all the times when they can’t find time to devote to their craft.

If you are a singer, you must sing. If you are a dancer, you must dance. If you are a writer, you must write. Your passion as an artist is a magnate that draws you at all times, but if you don’t follow, it will suffocate your heart. So don’t suppress your longings to write–because when you address the longings timely, you stand a better luck with creativity.

7. Help your readers see exactly what’s in your mind.

Think about it–why do you want to write a story? Perhaps because your heart feels very strongly about the underlying subject. You have very intimate and tangible feelings about every detail involved. If you describe a story in matter-of-fact and non-tactile language, your readers will understand what happened but not feel it like you or your characters do. They will just be reading, not actively engaging in the journey together with your characters, until they drop your book midway.

You must transmit the images in your mind and the feelings in your heart to your readers and ensure they are fully intact. This can’t happen without involving reader’s senses in the way you or your characters are involved. Create a world in front of your readers where they can taste, smell, touch, hear, see, and move. Else they are likely going to move on to another book. The use of tactile imagery will help stimulate your readers’ imagination to a much greater heights.

For example, instead of saying that it was a rainy night, you can say, “At night, she could see from her window that the postcard perfect sky from an hour ago had turned to a dark abyss filled with tar-black clouds that had just begun to weep heavily, as though completely devoid of any hope in the mankind beneath.”

8. Don’t interrupt when your characters take a flight of their own.

Don’t worry if it’s not going in the original direction. Let your characters run to the incredible destinations you had no knowledge about until they reached there. If your characters pleasantly surprise you, your readers will likely get pleasantly surprised too. If they want to go to weird places, let them. Having seen their flights, you can choose at a later point which ones of those would readers want to experience.

9. Don’t break the rules when you haven’t fully figured them out yet.

We experience right from our early childhood days how much fun it is to break the rules. But we also learnt to break them only if we knew the full consequences. Writing is no different. In order to break a particular rule, a writer must first fully grasp it, understand the impact of breaking it on the overall work, and then challenge himself/herself if it’s truly necessary. If it still makes sense, do it.

10. It’s okay if what you just wrote sucks.

Re-write it repeatedly until it’s to your satisfaction. If it is not, throw it outside the window.

Writing is re-writing, it’s a process that takes time. It may take days at times to refine a sentence to a point where it communicates exactly what you want to show or tell. It may take weeks for a paragraph.

The best you can do is to write iteratively. That is, instead of trying to finalize every sentence, every paragraph, every chapter, do the best you can every time you traverse through what you have written and come back to it in the next iteration. If a particular part, or the entire story still seems hopeless after several iterations, maybe the subject isn’t worth development and it’s time to throw it outside the window and start with the next subject.

11. Pay attention to your dreams.

Your thoughts often collaborate in an unimaginable ways during your sleep. You must listen to your unconscious mind. If you remember an interesting or weird dream, note it before it disappears from your memory. Dreams are good at playing with your memory. They love leaving no trace behind and hate to show up once again in the morning. So when they do, note them down.

The unique collaboration of the thoughts during your dreams presents a great potential for  leaving you with fantastic ideas for stories that aren’t told yet.

Many acclaimed books have been inspired by the vivid scenes in the dreams including the likes of Dreamcatcher by Stephen King, Frankenstein by Mary Shelley, The Strange Case of Dr. Jekyll and Mr. Hyde by Robert Stevenson.

12. Tell a story in lesser and simpler words.

Your goal as a writer should never be to fill more pages when you can do in less without losing anything. Quality of a writing is never assessed by the thickness of the book. A thicker book wouldn’t lead to a better acknowledgment of your work. It may be quite the other way if your story runs into more pages than needed to effectively tell the story. Kill the sentences or paragraphs that don’t help advance the subject—in terms of revealing the character, surroundings, the overall action, etc.

As you become a better writer, the writing becomes more difficult. You toil harder to tell a story in a lesser number of words.

13. Let your writing convince you on holding your attention as a reader.

Your writing should continuously hold your attention as you pretend reading it for the first time. If you can learn to read your writing every time as it was someone else’s work and you were reading it for the first time, you can easily see if the work holds your attention throughout. If it does, it would most likely ensure it would hold potential readers’ attention too. This way you are able to reduce the likelihood that the readers’ would call it a waste of time, or drop it midway.

Don’t try to write for everyone. You would not get anywhere. Even the best books of all times have received hateful reviews from critics and readers. Write for the readers’ like you. If you like it, and it’s well done, you will likely find audience.

14. Observe everything, and love everything you observe, love the life blooming around you in whatever form it does, without getting biased by your own beliefs.

Learn to accept the lack of control we all have on life as it lives through us. As a writer, you are better off being an observer than an intruder equipped with your own beliefs. Turn your observations into deep thinking, without having to bring your own conditioning into play.

15. Don’t let the literary devices, grammar, syntax, come in the way of storytelling.

Fiction writers are storytellers before anyone else. No other aspects of the storytelling are as important as the story itself. Else, why would the translated versions of the all-time great books appeal us in the same way as they do to reader of the respective native languages?

Don’t let the other factors take the focus away from the story. I know this may not be the right thing to say for this audience that comprises of bright students of English, but if you ever want to tell great stories, you must understand this part well. Forming a good story is more important and higher priority than using the language to its best. Once you have a good draft of the story, you will have all the time in the world to experiment more with the other important factors that would certainly make the story more appealing to the readers.

16. Cliches are the viruses that infect your writing with diseases.

If you let them in, they simply make your writing sick. They are the phrases or expressions that are commonly overused to a level where their effects have dwindled. In writing, they sound bland and can easily disengage, even irritate, your readers.

A writer must vaccinate herself against cliches by developing a habit of attentively looking for them at all times because the cliches are hardwired in our brains and are good at disguising themselves among other English words.

Here are two examples: Every dog has its day, The quiet before the storm

17. Money or fame shouldn’t be your objective when writing.

A writer gets to live yet another life every time she creates a new story. Think of it as an adventure you are privileged to embark on. Think of the happiness when your readers experience the story in the way you have envisioned it.

Writing a story is like going on a date—you will spoil it if you aren’t living in the moment.

18. Seek feedback before releasing to prime-time, respect it, but don’t take it to heart.

Rarely are your relatives and friends the right people to provide feedback on your writing—because they may not have enough exposure to appropriate genres to assess your work. Moreover, since they’ve known you for a long time, they may already be biased one way or the other about the story, characters, or your capabilities as a writer. Therefore find the readers who love the books similar to yours and ask them for their feedback. Once you have the feedback, take it very seriously to see if it could make your work better.

Feedback is a gift but often people find it hard to take it that way. A number of writers struggle hard to not take it personally.

19. Most readers like to root for one or more characters–give them at least one.

This is someone your readers care about and what to know what would happen to the character(s) as the story unfolds. This could be the main character or someone else, a character with negative traits or positive, a villain or a hero, or a combination of them.

20. Ensure rigorous consistency in settings, actions, behaviors, events across the pages of the book.

Every word, every sentence, every paragraph, every chapter in your novel must fit together without any logical flaws. If a reader finds even one or two things that are not consistent with everything else in the book, the book would leave them with a bad after taste.

If the plot, the setting, the characters, or the events, demand inconsistency as a design, it must be in line with the holistic picture. In other words, if certain aspect needs to be inconsistent, it must better be consistently inconsistent throughout the story.

21. Follow the interviews of the authors you admire.

Listening to your favorite authors helps you discover interesting aspects about writing by getting visibility into their thinking process. It also inspires you at times when you discover that you identify with the feelings they describe pertaining to their hunger for the art, how it rules their life and helps them create those masterpieces. You get immense encouragement and inspiration to continue with your own rigorous journey as a writer when you tell yourself, “This is exactly how I feel. May be I am on the right path.”

Movie Review: Aamir Khan’s Dangal

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I am not much of a movie critic–I am merely someone who loves to watch good movies from all across the world and wouldn’t hesitate sharing my honest views 🙂

Currently vacationing in India, I got to watch the movie yesterday night with my family–and my niece, Pranjli Mishra, a terrific singer/ musician, asked me my views on the movie; specifically because she is always keen to hear different opinions and knows that with me the chances are always high of hearing something completely unexpected. I kind of disappointed her this time by not offering much criticism of the movie 🙂

The good movies are basically of two kinds–one that keep you to the edge of the seat at all times and the other that expand the regime of creativity. Aamir Khan’s Dangal belongs to the first category–160 minutes very densely packed with deeply engaging entertainment–sometimes good enough to increase your heartbeat.

The movie is based on the inspiring story of a small-village national wrestling champion, Mahavir Singh Phogat, and his two daughters (Geeta & Babita), and latter’s struggle in becoming two of the best female wrestlers in India. The gorgeous plot is very sublimely supported by refined acting, continuous humor,  touching emotional scenes, and, above all, movie’s ability to keep the audience guessing on what was to be expected next–which isn’t generally a strong point of a large number of movies today.

Aamir Khan is very capable of making movies that could be equally appealing to the audience/ critics of global cinema, yet it seems he loves serving his best dish first to the Indian audience.

India has immense cultural heritage when it comes to story telling by way of acting it out. Nautanki isn’t merely a Hindi phrase describing someone’s exaggerated behavior or reaction–it’s been a fascinating art form that has been as seasoned as any other in the world for over several hundred years. The dancing, singing, and a tinge of surplus-dramatization are the top ingredient of this beloved art form–which, the most Indian movie fans, if not all, seek to savor.

That sort of a cultural thing often comes under a critical lens when assessment of good movies happens at the global stage, but it’s a mistake to assume that a good movie has to have a global appeal–because that’s simply being ignorant to the beautiful diversity we have in this world. We surely mustn’t compare apples to oranges. This is where I think Aamir Khan invariably, and perhaps unknowingly at times, puts this traditional art and the audience he loves ahead of the chances of increased appreciation by the global audience/critiques. Even then, he does manage to strike a real fine balance between continuing the tradition that’s at the heart of Indian movies and making his movies easily accessible to the global audience/ critics.

Given the early signs from the box-office, it’s also very clear that ‘the pull’ between Indian audience and Aamir Khan is nor one sided. It’s admirable to see that both sides have come out of the recent controversy very gracefully showing their amazing appetite for tolerance  😉

A must watch.

The Art of Sleeping at Will (Sleeplessness to ZZZZ)

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The Sleep Problem

Charles Dickens opens A Tale of Two Cities with a famous phrase that says, “It was the best of times, it was the worst of times.” The thought is perhaps as applicable today as it was in the setting of his work.

These are the best of the times because if we can think of something, we make it possible. We reach for the stars every day and feel so good about it.

These are the worst of the times because our faster than ever evolution has resulted in our undermining certain incredibly important aspects of humanity—like our sleep. Our current bittersweet relationship with our sleep hasn’t had a long history. So how did we get here? What can we do about it?

As a matter of fact, tonight is going to be a big night, like any other night, because certain 10 million Americans will not be able to sleep well tonight. Around 200 million people worldwide will not be able to sleep well tonight.

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Here are some more numbers about our sleep (the data is sourced from various researches and surveys listed at the end of the article).

  • 33% American adults are not getting enough sleep on a regular basis.
  • 6 million sleepy people are driving on roads, walking on streets and generally yawning through their days.
  • 7% reported falling asleep while driving at least once in the preceding month.
  • 27% people have trouble falling asleep or staying asleep most nights.
  • Americans spent an estimated $41 billion on sleep aids and remedies in 2015.
  • Humans sleep 20% less than they did 100 years ago.
  • The economic cost of insufficient sleep is close to 2% of GDP ($ 400+ billion for America)

Why is sleeping so important?

Let’s spend few seconds to remind ourselves why sleep is so incredibly important. Let’s not go over the obvious facts: like it increases concentration, attention, decision making, creativity, overall health; And that it decreases mood changes, stress, anger, etc.

These are all very valid reasons–but these are only the external manifestations of the underlying neuroscience processes. So let us instead talk about the neuroscience phenomenon that is perhaps the most foundational factor underneath it all.

The moment one mentions neuroscience, half of the audience loses interest because the concepts of neuroscience may be hard to understand at times 🙂

So let’s make it simple. Let’s imagine a running washing machine. Let’s imagine the dirty clothes in the machine and how the liquid detergent is getting the dirt out of clothes and draining it to the waste outlet. Now imagine brain surrounded by a large pool of cleaning fluid called CSF (cerebrospinal fluid). Imagine CSF pulling the wastes from inside the brain and draining it into the blood, which routes it to the waste outlets.

Our brain uses about 25% of body’s nutrients and oxygen to fuel the brain cells that in turn produce waste as a byproduct. One of the main elements in this waste is Amyloid-beta—it’s a protein that’s produced by brain cells at all times.

Now here is the part to pay careful attention to: The sleeping brain clears Amyloid-beta waste many times faster than the waking brain does. We can even say that sleeping enough is foundational to brain’s overall waste clearing solution. Inadequate sleep causes this harmful waste to remain in the brain for a longer period of time.

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That’s one of the primary reasons why we have a clear mind when we have had enough sleep, and a murky one when we haven’t. In fact, Amyloid-beta not clearing from the brain is considered to be a key contributor to Alzheimer’s disease.

Why can’t we sleep when we want to? 

So why can’t such a large chunk of population sleep—when sleeping is one of the most precious gift to humanity. How, only a few years ago, our ancestors could sleep effortlessly, at will, and we find it hard to do so?

A most common response to that question is: ‘Hey, the life has become very busy.’

Well, that’s true, but that argument doesn’t stand its ground when we look at the sleeping habits of some of the highly successful world leaders.

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If these world leaders can afford a 7 hours sleep, most of us probably can too. In other words, issue of sleeplessness is not caused by lack of time to sleep, but because of the enemies of our sleep.

The enemies of our sleep 

This is perhaps going to be the most shocking thing that you would hear today. You are the tribe leader of the enemies of your sleep! In other words, you are the biggest enemy of your own sleep.

So what does your tribe comprise of?  Obviously, since you are the head of the tribe, you should know better that there are hundreds of members in your tribe, yet the majority of them belong to three primary parties. For sake of understanding them better, let’s imagine them in the context when you are trying to get sleep in your bed.

  1. Your own brain:

Your brain simply can’t stop chattering. And it just doesn’t allow you to easily put a break on this largely a nonsense chattering.

  1. Anxiety of the unknown:

The basic theme in this party is: Not having a clear view of what the world around expects from you. It leads to the anxiety about an unclear view of your readiness to deliver to the world around you—which, in turn leads to the anxiety about negative and unfounded consequences.

Note: Some people successfully mitigate this anxiety by maintaining a list of things next to their pillow so that if certain thought worries them, they simply add to this list to be able to worry about it later. This also helps them lessen the feeling of missing something completely unknown. Doing that certainly helps immensely, but doesn’t fully solve the sleep problem.

  1. Anxiety of the known:

The theme in this party is: excitement or worry about an upcoming event – like, anxiety about your marriage on the following day, or, anxiety about the election results and its impact on you, or, impact of an evening news on the market next day, or, an upcoming business deal, etc.

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Are the traditional techniques effective in defeating the enemies of your sleep?

Times are a changing—the traditional techniques used in getting sleep aren’t much effective any longer and our sleep techniques need to evolve as rapidly as our life style has, in order to cope with it.

Here are some of the traditionally recommended solutions to help getting sleep.

  • Avoiding working till late
  • Making your bedroom darker
  • Not thinking about work
  • Not doing screen time before bed
  • Avoiding caffeine too late
  • Avoiding consuming alcohol
  • Avoiding eating junk
  • Avoid sleeping during afternoon
  • Doing physical exercise at regular basis

Seriously? Other than exercising, which generally produces good results if done regularly, the other seem to address something which is far from reality. Even though it certainly helps to try these traditional techniques, none of these is as effective as a technique we want.

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The reality is that the lifestyle has taken rollercoaster of a turn. For example, working till late hours, landing in a hotel at 1 AM, getting up early to attend a big event, thinking of excercising but finding no time—these events are becoming more frequent than ever. And the current trend doesn’t seem to slow down over next few years.

In other words, the sleep problem today is not as much about being able to sleep for 7 hours; it is more about being able to sleep when you are ready to.

What is mindfulness?

Mindfulness is one of the very few ways known today that provide simple and effective techniques to get sleep without causing any side effects. As a matter of fact, the mindfulness techniques make your body healthier in general.

So what is mindfulness?

Mindfulness is a mental state, an ability, to be fully present in the moment, to be fully aware of where you are and what you’re doing. In this state, you are not overly reactive to or overwhelmed by what’s going on around you. Instead, you calmly acknowledge and accept your feelings, thoughts, and bodily sensations.

How does mindfulness achieve ability to sleep at will? Mindfulness helps controlling your thoughts, thus reducing the brain activity. Our mind loves being a doer. The overall aim of the mindfulness technique is to have you take charge of your mind and move it from state of “doing” to the state of “being”.

Effective techniques to defeat the enemies of your sleep

Here are two of the quickest and the simplest techniques that have helped a large number of people across the world in achieving state of mindfulness as a bridge to their ability to sleep at will.

First Technique: Focus on your breathing

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Let’s Assume that you are in your bed in a comfortable position to make you fall asleep.

  • Step 1: As you try to sleep, recognize that the thoughts swimming through your mind neither represent the truth nor they predict the future. Imagine your thoughts to be interfering signals to your true state of being.
  • Step 2: Turn your mind into an observer of these thoughts so that you’re not attaching an emotional value to any of these thoughts—you are just looking at them and letting them pass.
  • Step 3: Focus on your breathing—feel it coming in and going out. If your mind wanders, don’t bother and go to the step 2 again—that is, become and observer again.
  • Step 4: Put 1-2-3 in a loop until you can’t any longer—because you are asleep

Note:This is not a class to teach how to breathe correctly—but it’s important to highlight that you must try to breathe from your stomach and not your chest. An easy way to figure out if you are a stomach breather or a chest breather is to put your right hand on your chest and your left hand on your stomach. As the air goes in and out of your lungs, make a note of the hand that moves the most. If it’s your left hand: congratulations, you are a stomach breather! If it’s your right hand: you need some work to do in becoming a stomach breather. If you are a chest breather, it means you don’t effectively use your diaphragm for breathing.

Second Technique – Body scan relaxation

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Let’s Assume that you are in your bed in a comfortable position to make you fall asleep.

  • Step 1: Give your mind a task to scan your body—to travel from its current position to every part of your body.
  • Step 2: Observe and notice how it feels as it stops at each part of your body. Take note of any areas of tensions in your body.
  • Step 3: Try to see which part of your body the most tense? Focus intently on this one area of tension and imagine that the muscles here are trying to let go of their hold, thus becoming loose, and becoming more relaxed. Your limbs would start to feel heavy and ready to sink comfortably into your mattress.
  • Step 4: Put 1-2-3 in a loop until you can’t any longer—because you are asleep.

And finally, the obvious disclaimer about this article.

Disclaimer: Mindfulness Exercises enable you to develop awareness of stress in your body-mind. These mindfulness practices are intended for leisure and education purposes. These practices are not intended to diagnose or treat disease. As with any health issues, consult your physician prior to practicing Mindfulness Exercises. The information contained here is for general information purposes only. It is not affiliated with any health agencies or intended to offer medical or health related advice and must never be used as such. The content is not a substitute for qualified medical advice. The author accepts no responsibility or liability whatsoever for any injury, loss or damage in any shape or form incurred in part or in whole as a direct or indirect result of any use or reliance upon the information and material provided here. Do not use any of the material in this article while driving or in any situation where it is not safe to relax and fall asleep.

References: All the numbers quoted in the article above and all the images used are from publicly available on the websites below.  Even though the numbers are from reputed research agencies mentioned in below links, and are only used to support the article, the author is not responsible for their full accuracy. No copyrighted material is used in this article and if you are reading it and think otherwise, please reach out to the author through a comment and the author would be very happy to remove the part in question.

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