{"id":9574,"date":"2020-03-15T07:07:19","date_gmt":"2020-03-15T07:07:19","guid":{"rendered":"https:\/\/www.mindfulsciencecentre.com\/?p=9574"},"modified":"2020-03-15T07:07:19","modified_gmt":"2020-03-15T07:07:19","slug":"the-science-behind-keeping-resolutions","status":"publish","type":"post","link":"https:\/\/c4efilms.com\/msc\/the-science-behind-keeping-resolutions\/","title":{"rendered":"The Science behind Keeping Resolutions"},"content":{"rendered":"
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Simple mindfulness practices to build willpower and self-control<\/span><\/h2>\n
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by\u00a0Manish Behl<\/a>,\u00a0<\/span>\u00a0India\u2019s leading Mindfulness and Emotional Intelligence expert and\u00a0 TEDx speaker. Founder of Mindful Science Centre and\u00a0Mindfulness India Summit ,\u00a0<\/span>Asia\u2019s biggest Mindfulness and Emotional Intelligence Summit\u00a0<\/em><\/p>\n<\/blockquote>\n

How many times have you set well-intentioned goals or New Year\u2019s resolutions, or made a commitment to go to the gym, wake up early, quit an unhealthy habit, write an article or book, or anything else that you know would be good for you?<\/p>\n

Most of these pledges die quick deaths, mainly due to our false beliefs, lack of serious commitment and the absence of real motivation.<\/p>\n

The funny part is that our own brain tricks us and gives us good reasons to cheat. It often seems like we are two different entities\u2014one that has determination and the other that is lazy and loves comfort. Our brain tells us to cheat, and then belittles and humiliates us for our weakness, leaving us feeling guilty and \u2018let down\u2019.<\/p>\n

Every time this titanic determination sinks, one carries a dull pain and long-term memory of failure, creating an attitude of mediocrity.<\/p>\n

All this can be changed. You don\u2019t need to be so hard on yourself. There are more efficient ways to reach your full potential with less of struggle.<\/p>\n

1. Why only a few people are successful<\/span><\/strong><\/h3>\n
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\u201cIf you want to live a happy life, tie it to a goal, not to people or things.\u201d \u2013 \u00a0Albert Einstein<\/em><\/span><\/p>\n<\/blockquote>\n

It is seen that people with greater determination are more successful in life, irrespective of their IQ level, in comparison to people with more intelligence or higher IQ but low self-control.<\/p>\n

The first group has clarity of purpose and doesn\u2019t get muddled in unhealthy thinking. Most of us are clever thinkers; we are able to draw good plans. But only a few of us are able to execute these plans with military precision.<\/p>\n

To get to that level of execution the most powerful ingredient required is the\u00a0will<\/strong>.\u00a0Perhaps that\u2019s why it is called\u00a0willpower<\/em><\/span><\/strong>.<\/p>\n

The formula is simple: Willpower = Control Over Decision-making = A Higher Standard of Living.<\/span><\/strong><\/p>\n

2. How to find your willpower<\/strong><\/span><\/h3>\n
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Battles are first won by willpower. After that comes fire power.<\/em><\/span><\/p>\n<\/blockquote>\n

Willpower is a small word, but it is also an extremely important trait to achieve success in any walk of your life, be it personal or professional. We often don\u2019t realise that how we treat willpower in our life has a major bearing on both the quality and the quantity of what we experience and achieve.<\/p>\n

Imagine a 25-year old man with dying brain cells who faces gradual paralysis. He cannot stand, walk, talk or write. He is given six months to a year to live, but ends up living 76 years with almost 50 years in a paralysed state. Isn\u2019t that remarkable?<\/p>\n

Incredibly, in those 50 years this man became arguably the world\u2019s most famous\u00a0author, theoretical physicist and cosmologist. He served as Director of Research at The\u00a0Centre for Theoretical Cosmology and as Professor of Mathematics\u00a0at the University of Cambridge.<\/p>\n

That man was Dr Stephen Hawkins, the legendary scientist known for his extensive work on the Theory of Relativity, gravitational singularity and radiation emitted by black holes. He is an incredible example of a human strength with astonishing willpower and rock-solid determination that helped him to live long and also achieve many laurels in his lifetime.<\/p>\n

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Willpower is not about making big resolutions. Your brain gets stronger by making small commitments to yourself. Every time you succeed, your willpower thrives. – Manish Behl\u00a0<\/em><\/span><\/p>\n<\/blockquote>\n

The message is clear: value and prize your willpower.<\/strong><\/p>\n

3. Self-control and willpower<\/strong><\/span><\/h3>\n

Willpower has multiple definitions. Psychologists call it self-control or self-regulation. Neuroscientists define it as cognitive control or executive functioning. It is a mental control process that allows a person to countermand pressing drives, thoughts, emotions, biases and behaviours.<\/p>\n

Here is a situation: An overweight person who likes chocolates and cakes takes a resolution to quit sweets to reduce his weight. When he goes to a gathering or a party, he is offered delicious chocolate cake. What should he do? He is faced with the conflict of either enjoying the party by eating cake or sticking to his resolution.<\/p>\n

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\u201cThe intelligent want self-control; children want candy.\u201d \u2014 RUMI<\/em><\/span><\/p>\n<\/blockquote>\n

4. Mindfulness an easy way to build willpower<\/strong><\/span><\/h3>\n
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Effective self-control or willpower is the only treatment for your strong addiction or any automatic behaviours – – Manish Behl\u00a0<\/em><\/span><\/p>\n<\/blockquote>\n

Mindfulness meditation and mindfulness training is a scientifically-proven way to enhance the brain\u2019s executive functioning or cognitive control.<\/p>\n

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Renowned psychologist Kelly McGonigal, who teaches the science of willpower at Stanford University, says, \u201cNeuroscientists have discovered that when you ask the brain to meditate, it gets better not just at meditating, but at a wide range of self-control skills, including attention, focus, stress management, impulse control, and self-awareness.\u201d<\/span><\/p>\n<\/blockquote>\n

The science of mindfulness<\/strong><\/span><\/h3>\n

Neuroscientists and other experts have discovered that mindfulness is an ultimate tool for clearing out mental clutter and cultivating positive physical and mental health.<\/p>\n

Daily mindfulness practice of 15 to 20 minutes can significantly increase willpower. Mindfulness helps reinforce neural cell bodies and unmyelinated axons in areas of the brain which, in general language, are known as grey matter. These areas help us regulate reactions, emotions and decision-making.<\/p>\n

The daily practice of guided mindfulness can relieve you from stress, reduce anxiety, build healthier relationships, help in better sleep and weight control, and generate healthy emotions and productive behaviours, besides offering many more benefits.<\/p>\n

Why mindfulness is so powerful in today\u2019s world<\/strong><\/span><\/h3>\n<\/div>\n<\/div>\n

Mindfulness is an ancient tradition that originated much before Zen monks started to practice it and explore its benefits. The roots of mindfulness can be found in almost all civilisations. During my research work I have found the roots of meditation and mindfulness practices in the Indus Valley civilisation. Almost all ancient Indian scriptures talk extensively about various meditations and mindfulness practices. Since I am practicing these for more than 30 years, I can truly advocate its benefits with my own experience.\u00a0<\/p>\n

In order to bring the benefits of these practices to everyone, and to go deeper into this subject I set up an organisation called the Mindful Science Centre, and organised a global conference which is now one of the most prominent Mindfulness and Emotional Intelligence summits. The summit is a place for the world\u2019s best neuroscientists, scholars, trainers, monks and others interested in this science to join and share their wisdom with the tribe.<\/p>\n

During the recent\u00a0Mindfulness India Summit<\/a>\u00a0in Mumbai, I shared how mindfulness practices can change your life and well-being. In today\u2019s world mindfulness has a much more powerful role and has been scientifically proven to reveal important health benefits. It is practiced in many different forms including traditional introspection and self-reflection.<\/p>\n

A simple 10-minute mindfulness exercise for long-term results<\/strong><\/span><\/h3>\n<\/div>\n
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Just 10-15 minutes of guided mindfulness is enough to learn this ingenuous and mighty technique. This simple practice can reap incredible benefits for you and your well-being. Here\u2019s how to practice making mindful resolutions.<\/p>\n

Step 1: Sitting and positioning<\/span><\/h4>\n