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Ikigai The Japenese secret to a long and happy life ( English )

Audible Books・2 minutes read

Authors Hector Garcia and Francesc Miraes explore the concept of Ikigai and its role in the longevity of the Japanese, focusing on factors like lifestyle, diet, and sense of community. The pursuit of Ikigai, a reason for being at the intersection of passion, vocation, profession, and mission, is emphasized as a key to a long and fulfilling life.

Insights

  • The concept of Ikigai, similar to logotherapy, is explored as a key to Japanese longevity, particularly in Okinawa.
  • Okinawa's high number of centenarians is attributed to factors like a healthful diet, outdoor living, green tea, and the concept of Ikigai.
  • Ikigai, defined as the reason for being, involves what one loves, is good at, the world needs, and what one can be paid for.
  • The Blue Zones, including Okinawa, attribute high longevity to factors like diet, exercise, purpose in life, and social connections.
  • Okinawans practice the 80% rule, stopping eating when 80% full, leading to lower calorie intake and healthier body mass indexes.
  • Logotherapy, contrasting with psychoanalysis, involves finding reasons to live by discovering life's purpose consciously.
  • Flow state, crucial for happiness and living according to Ikigai, requires focusing on challenging tasks with clear objectives to avoid distractions.

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Recent questions

  • What is the concept of Ikigai?

    The concept of Ikigai is described as the reason for being, where individuals find a sense of purpose and fulfillment by identifying the intersection of what they love, what they are good at, what the world needs, and what they can be paid for. It is believed to be a key factor contributing to the longevity and happiness of the Japanese, particularly in regions like Okinawa.

  • How do Okinawans practice the 80% rule?

    Okinawans practice the 80% rule by stopping eating when they are 80% full, which leads to lower calorie intake and healthier body mass indexes compared to the US. This practice helps in maintaining a balanced diet and preventing overeating, contributing to their longevity and overall health.

  • What are the Blue Zones?

    The Blue Zones are regions around the world, including Okinawa, Sardinia, Loma Linda, Nicoya Peninsula, and Icaria, known for the high longevity of their residents. Factors like diet, exercise, purpose in life, and social connections contribute to the longevity observed in these areas.

  • How do Japanese artisans embody the concept of Ikigai?

    Japanese artisans, engineers, and chefs excel in focusing on their Ikigai by displaying dedication, hard work, and attention to detail in their work. They find purpose and fulfillment in their craft, showcasing a commitment to perfection and passion for what they do, which contributes to their overall happiness and longevity.

  • What is Morita therapy?

    Morita therapy is a form of therapy that focuses on accepting emotions and taking purposeful actions to develop character through experience and discover life's purpose. It involves engaging in simple activities, keeping a diary, and gradually reintegrating into social life post-hospitalization, emphasizing introspective meditation and finding one's Ikigai for a fulfilling life.

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Summary

00:00

"Ikigai: The Japanese Secret to Longevity"

  • Authors Hector Garcia and Francesc Miraes met in Tokyo, leading to the creation of the audiobook "Ikigai: The Japanese Secret to a Long and Happy Life."
  • The concept of ikigai, akin to logotherapy, is explored as a key to the longevity of the Japanese, particularly in Okinawa.
  • Okinawa, known for its high number of centenarians, attributes its longevity to factors like a healthful diet, outdoor living, green tea, and the concept of ikigai.
  • The authors visited Ogimi, a town in Okinawa with the highest life expectancy globally, where they discovered a strong sense of community and joy among residents.
  • Ikigai, the reason for being, is described as the intersection of what one loves, is good at, the world needs, and what one can be paid for.
  • The Blue Zones, including Okinawa, Sardinia, Loma Linda, Nicoya Peninsula, and Icaria, are regions with high longevity attributed to factors like diet, exercise, purpose in life, and social connections.
  • Okinawans practice the 80% rule, stopping eating when 80% full, leading to lower calorie intake and healthier body mass indexes compared to the US.
  • Forming close-knit groups called moai in Okinawa fosters community support, financial stability, and emotional well-being, contributing to increased life expectancy.
  • Aging's escape velocity concept is explained as the theoretical point where advancements in technology and knowledge could lead to biological immortality.
  • Researchers like Ray Kurzweil and Aubrey de Grey explore the potential of achieving aging's escape velocity and immortality through technological advancements.

16:44

"Mindfulness and Exercise for Longevity and Health"

  • Some scientists predict reaching a maximum age limit despite technological advancements, with cells ceasing regeneration around 120 years.
  • Maintaining an active mind is crucial for staying young, as it drives a healthy lifestyle and slows aging.
  • Mental exercise is essential to prevent neural deterioration, with exposure to new information revitalizing the brain.
  • Mental training, advocated by experts like Breznitz, benefits mood, self-image, and overall brain health.
  • Stress accelerates aging by damaging healthy cells, with high stress levels promoting cellular degeneration.
  • Stress triggers a harmful physiological response, leading to premature aging and various health issues.
  • Mindfulness is recommended to reduce stress, focusing on self-awareness and breaking habitual responses.
  • Meditation, breathing exercises, and yoga help filter external information, reducing stress and promoting longevity.
  • Low levels of stress can be beneficial, encouraging healthier habits and longer life spans.
  • Physical activity is crucial for longevity, combating diseases and aging effects, with small lifestyle changes promoting an active and healthy life.

33:35

"Logotherapy: Finding Purpose and Overcoming Obstacles"

  • Victor Frankl's logotherapy involves patients sitting up straight and listening to hard truths, contrasting with psychoanalysis where patients lie down and share difficult thoughts.
  • Logotherapy aims to help individuals find reasons to live by discovering their life's purpose consciously.
  • A study by Frankl found that most people believe in needing a reason to live and having someone or something worth dying for.
  • Logotherapy's process involves a person feeling empty, realizing the desire for a meaningful life, discovering their purpose, deciding to accept or reject it, and using newfound passion to overcome obstacles.
  • Frankl's experiences in Auschwitz led him to believe in the importance of choosing one's attitude in any circumstance.
  • Logotherapy differs from psychoanalysis in patient positioning, focus on the future, spiritual dimension, and addressing existential neuroses.
  • Existential frustration, seen positively in logotherapy, can drive individuals to seek meaning and change their destiny.
  • Frankl emphasizes the importance of having a purpose in life to bear any circumstance, contrasting existential crisis in modern societies.
  • Case studies illustrate logotherapy's impact, such as Frankl's survival in concentration camps due to his goal, a diplomat finding a new career path, a suicidal mother discovering her life's meaning, and a grief-stricken doctor finding purpose in mourning.
  • Morita therapy, focusing on accepting emotions and taking purposeful actions, contrasts with Western therapies by emphasizing character development through experience and discovering life's purpose.

51:17

"Morita Therapy: Finding Flow and Ikigai"

  • Patient starts keeping a diary about thoughts and feelings, goes outside after a week, takes walks, and does breathing exercises.
  • Patient engages in simple activities like gardening, drawing, or painting, still not allowed to talk to anyone except the therapist.
  • Occupational therapy phase involves physical tasks like chopping wood in the mountains, along with writing, painting, or making ceramics.
  • Patient can now speak with others but only about the tasks at hand.
  • Patient reintegrates into social life post-hospitalization, maintaining meditation and occupational therapy practices.
  • Morita therapy is based on introspective meditation, focusing on three questions about interactions with others.
  • Finding ikigai and flow are central to Morita therapy, emphasizing personal experience and unique existential purpose.
  • Flow state, described as complete immersion in an activity, is crucial for happiness and living according to ikigai.
  • Achieving flow requires focusing on activities that bring optimal experience, avoiding immediate pleasure activities.
  • Strategies for achieving flow include choosing challenging tasks, having clear objectives, and concentrating on a single task at a time to avoid distractions and enhance productivity.

01:08:43

"Mastering Flow: Japanese Artisans' Dedication"

  • Students were divided based on multitasking habits, with the most addicted handling over four tasks simultaneously, leading to difficulty in focusing on a single task.
  • Multitasking lowers productivity by 60% and IQ by over 10 points, with smartphone addiction among young adults causing sleep deprivation, disconnection, and depression.
  • Tips to avoid multitasking include avoiding screens for an hour after waking and before sleeping, turning off phones, designating a tech-free day, using the Pomodoro technique, and creating a distraction-free work environment.
  • Flow benefits include increased productivity, retention, calmness, control, consideration, and creativity, while multitasking leads to stress, mistakes, lack of control, and reduced creativity.
  • Japanese individuals, like Takumi artisans, engineers, and otakus, excel in focusing on their Ikigai, displaying dedication, hard work, and attention to detail in their work.
  • Takumi artisans at Toyota and in other fields preserve traditional craftsmanship while embracing new technologies, with a focus on perfection and dedication to their craft.
  • Apple co-founder Steve Jobs admired Japanese craftsmanship, particularly the work of Takumi Yokyo Shakunaga, known for his porcelain artistry and dedication to his craft.
  • Japanese artisans, engineers, Zen philosophy, and cuisine share a commitment to sophisticated simplicity, attention to detail, and meaningful challenges to maintain flow in their work.
  • The documentary "Jiro Dreams of Sushi" showcases Takumi Jiro and his son's dedication to sushi-making, achieving flow, happiness, and Ikigai through their craft.
  • Japanese artisans, engineers, and chefs aim to unite with nature and technology in their work, respecting and flowing with the objects they create, embodying the spirit of Kami within nature.

01:24:56

Miyazaki's Passion for Nature and Flow

  • Hayo Miyazaki, a renowned artist, criticizes the diminishing connection with nature in modern times, evident in his Studio Ghibli films where humans, technology, fantasy, and nature often clash and eventually harmonize.
  • Miyazaki's films depict forests with personalities, trees with feelings, and robots befriending birds, showcasing his deep immersion in traditional art techniques, such as hand-drawn animation.
  • Miyazaki's dedication to his craft is evident in his frequent presence at Studio Ghibli, where he spends Sundays absorbed in his work, emphasizing the importance of flow and passion in his creative process.
  • Despite announcing retirement in 2013, Miyazaki continues drawing daily, showcasing his unwavering passion for his art, akin to other artists like Einstein and Murakami who pursued their passions until their last days.
  • The concept of microflow is highlighted through examples like Bill Gates finding relaxation in washing dishes and Richard Feynman enjoying routine tasks, emphasizing the joy found in mundane activities.
  • Meditation is presented as a tool to achieve flow more efficiently, with the practice helping calm the mind, observe thoughts, and focus, as exemplified by the Olympic archery champion who credited meditation for her success.
  • Rituals play a significant role in achieving flow, with Japanese culture emphasizing the importance of process and manners over final results, providing clear rules and objectives to facilitate entering a state of flow.
  • The importance of focusing on daily rituals to enjoy the process and enter a state of flow is emphasized, with a reminder that happiness lies in the doing rather than the outcome.
  • Identifying activities that induce flow and exploring similar ones can help uncover one's ikigai, with the pursuit of flow akin to training a muscle, leading one closer to their purpose in life.
  • Insights from super centenarians like Misawo Okawa and Maria Capovia, who attribute their longevity to simple practices like eating well, sleeping, and having a thirst for life, offer wisdom on leading a healthy and purposeful life.

01:40:56

Secrets to Longevity: Lessons from Centenarians

  • Jean Calment passed away in 1997 at 122, holding the record for the oldest verified person in history.
  • Walter Bruning, who lived to 114, attributed his longevity to eating two meals a day and staying active.
  • Alexander Imich, who lived to 111, credited his long life to abstaining from alcohol.
  • Various artists, like Carmen Herrera and Hokusai, found purpose and longevity in their art, continuing to create well into old age.
  • Edward O. Wilson and Ellsworth Kelly emphasized the importance of pursuing passions and addressing big questions to maintain vitality.
  • Frank Gehry highlighted the significance of staying engaged with the present and remaining curious to live fully.
  • Japan boasts a high life expectancy due to a healthy diet, active lifestyle, and strong sense of community.
  • Okinawa's Ogimi village, known for longevity, emphasizes communal living, volunteer work, and a strong sense of belonging.
  • Residents of Ogimi prioritize social connections, volunteerism, and a positive outlook on life for longevity.
  • Yuki, an 88-year-old resident of Ogimi, stresses the importance of smiling, having a good time, and maintaining a rich social life for a long and fulfilling existence.

01:57:17

"Ogimi: Community, Longevity, and Bonigaya Spirits"

  • The Bonigaya spirits are magical creatures in the Yanbaru jungle near Ogimi, appearing as children with long red hair who hide in the jungle's banyan trees and enjoy fishing on the beach.
  • Okinawa's stories often revolve around the mischievous and playful Bonigaya sprites who love nature and animals, requiring respect to befriend them.
  • A birthday party in Ogimi involves celebrating the birthdays of three members, aged 89, 94, and 99, with songs, homemade Shikawasa cake, and dancing.
  • Community events like gate ball, a low-impact sport popular among Okinawa's elderly, emphasize the importance of movement and fun for all ages.
  • Ryukyu Shinto, the main religion in Okinawa, combines various spiritual elements and emphasizes appeasing spirits through rituals and festivals.
  • Ancestor worship and the concept of Mabui, the immortal essence of a person, are integral to Okinawa's spiritual practices, with rituals to free trapped Mabui.
  • The residents of Ogimi lead intense yet relaxed lives, embodying the principles of happiness by pursuing their Ikigai without haste.
  • Elderly residents in Ogimi share life philosophies for longevity, emphasizing avoiding worry, cultivating good habits, nurturing friendships, living unhurriedly, and maintaining optimism.
  • The Ogimi lifestyle centers around community, with a focus on vegetable gardening, traditions, celebrations, and helping one another in various tasks.
  • The Okinawa diet, characterized by a wide variety of vegetables and low salt intake, contributes to the region's exceptional life expectancy, with experts attributing Okinawa's longevity to factors like walking, cycling, and dietary habits.

02:14:50

Okinawa's Centenarians: Diverse Diet, Longevity Secrets

  • Okinawa's centenarians consumed 206 different foods, including spices, regularly.
  • They ate an average of 18 different foods daily, a stark contrast to fast food culture.
  • Okinawans consumed at least five servings of fruits and vegetables daily.
  • A variety of at least seven types of fruits and vegetables were part of their daily diet.
  • To ensure dietary variety, aim to "eat the rainbow" with colorful vegetables like red peppers, carrots, spinach, cauliflower, and eggplant.
  • Staples of an Okinawan diet include vegetables, potatoes, legumes, and soy products like tofu.
  • More than 30% of their daily calories come from vegetables, with grains forming the foundation of their diet.
  • Okinawans consume one-third as much sugar and half as much salt as the rest of Japan's population.
  • They eat fewer calories, around 1785 per day, compared to 2068 in the rest of Japan.
  • Following the "harahachibu" concept, Okinawans stop eating when almost full, aiming to still be slightly hungry after meals.

02:31:19

"Yoga, Tai Chi, Qigong: Uniting Mind & Body"

  • Yoga, originating from the Sanskrit term "yok," aims to unite body and mind for a healthy lifestyle in harmony with the world.
  • Various types of yoga exist, such as genre yoga, karma yoga, bhakti yoga, mantra yoga, kundalini yoga, raja yoga, and hatha yoga.
  • The sun salutation, a fundamental exercise in hatha yoga, involves 12 basic movements to greet the sun and start the day positively.
  • Tai Chi, a Chinese martial art, focuses on personal growth, self-defense, and agility, with different styles like Chen, Yang, Woo, and How.
  • The ten basic principles of Tai Chi emphasize elements like focusing energy, differentiating heaviness and lightness, and synchronizing mind, body, and breath.
  • A well-known Tai Chi movement, "Wave Hands Like Clouds," involves fluidly shifting weight and repositioning hands while following a cloud-like form.
  • Qigong, combining qi and gong, aims to strengthen life force through static and dynamic exercises for mental and physical well-being.
  • Scientific studies show that practicing Qigong, Tai Chi, and Yoga offer various health benefits like improved brain waves, balance, hormone levels, and cardiac function.
  • To practice Qigong correctly, regulate body posture, breath, mind, life force, and spirit to flow naturally and prepare the body for a unified goal.
  • The five elements of Qigong, represented through movements like Earth, Water, Wood, Metal, and Fire, aim to balance energy currents for improved brain and organ function.

02:51:39

"Resilience through mindfulness and acceptance"

  • Being aware of our breath helps align our consciousness with our body, reducing daily worries.
  • Resilience involves pursuing passions persistently, even in challenging circumstances.
  • Resilience is not just perseverance but also an outlook to focus on important aspects of life.
  • Techniques beyond resilience aim to cultivate anti-fragility for confronting life's challenges.
  • Resilience is the ability to deal with setbacks, aiding in picking oneself up and moving forward.
  • Buddhism and Stoicism focus on controlling pleasure emotions and desires to achieve well-being.
  • Stoicism emphasizes reaching tranquility by controlling emotions and practicing negative visualization.
  • Meditation in Buddhism helps observe and free oneself from desires and emotions.
  • Living in the present moment and accepting impermanence are key to cultivating resilience.
  • Wabi-sabi teaches appreciating imperfection and transience, finding beauty in flaws and incompleteness.

03:08:49

"Small Risks, Big Rewards: Embracing Anti-Fragility"

  • Invest $9,000 in an index fund or fixed term deposit and $1,000 in ten startups, with $100 in each, potentially leading to varied outcomes.
  • Three startups failing results in a loss of $300, while the value of three others decreasing leads to a loss of $100-$200.
  • If three startups increase in value, you make $100-$200, and if one startup grows twentyfold, you earn nearly $2,000.
  • To become anti-fragile, take small risks with potential rewards, eliminating fragile elements from your life, like toxic people or habits.
  • Embrace setbacks as opportunities for growth, adopting an anti-fragile attitude to strengthen resilience and focus on your ikigai for a meaningful life.
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