{"id":4093,"date":"2020-05-22T06:00:01","date_gmt":"2020-05-22T06:00:01","guid":{"rendered":"https:\/\/bloomsoup.com\/?page_id=4093"},"modified":"2021-09-19T15:42:31","modified_gmt":"2021-09-19T15:42:31","slug":"ikigai-hector-garcia-francesc-miralles","status":"publish","type":"post","link":"https:\/\/bloomsoup.com\/ikigai-hector-garcia-francesc-miralles\/","title":{"rendered":"Ikigai Summary (H\u00e9ctor Garc\u00eda and Francesc Miralles)"},"content":{"rendered":"\n<p>Do you want to live a happy life? How about a long one? And what if you could magically have both? <br><br>That&#8217;s exactly what the concept of Ikigai offers.<br><br>The concept draws on Japanese philosophy practiced in the <em>Blue Zones<\/em> of Japan, areas containing the highest concentration of centenarians in the world.<\/p>\n\n\n\n<p class=\"has-text-color has-background\" style=\"background-color:#f6f9fb;color:#4d535e\">Main takeaway: Ikigai is your reason for living.<\/p>\n\n\n\n<p>It&#8217;s a way of life that offers:<\/p>\n\n\n\n<ul><li>A long life<\/li><li>A sense of purpose<\/li><li>Deep happiness<\/li><\/ul>\n\n\n\n<p>If this sounds appealing, the Ikigai summary, based on the book by H\u00e9ctor Garc\u00eda and Francesc Miralles, is compulsory reading.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Purpose<\/h2>\n\n\n\n<p>Ikigai boils down to our inner motivation for a specific professional activity.<\/p>\n\n\n\n<p>It falls at the intersection of four essential elements:<\/p>\n\n\n\n<ul><li>What you&#8217;re passionate about<\/li><li>Where your skills lie<\/li><li>How you earn a living<\/li><li>What the world needs<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"756\" src=\"https:\/\/bloomsoup.com\/wp-content\/uploads\/2020\/05\/ikigai-image.jpeg\" alt=\"ikigai image\" class=\"wp-image-4095\" srcset=\"https:\/\/bloomsoup.com\/wp-content\/uploads\/2020\/05\/ikigai-image.jpeg 800w, https:\/\/bloomsoup.com\/wp-content\/uploads\/2020\/05\/ikigai-image-300x284.jpeg 300w, https:\/\/bloomsoup.com\/wp-content\/uploads\/2020\/05\/ikigai-image-768x726.jpeg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Some people find their meaning quickly, while others must search for longer. <br><br>But search you must, for ultimately, meaning is what gets us out of bed in the morning.<br><br>This is why Okinawans are often specialists in their craft and masters of attention &#8211; even to the extent that one practitioner had perfected the art of attaching individual hairs to a paintbrush.<br><br>Whether your ikigai stems from your job or hobby, you should never retire or give up.<br><br>If Okinawans are forced to retire, they engage in other active pursuits, such as gardening and community work, a philosophy which research has shown to improve health outcomes and longevity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Longevity<\/h2>\n\n\n\n<p>A healthy mind and body are key to longevity, even though the former is often ignored.<\/p>\n\n\n\n<ul><li>A sedentary lifestyle affects our physical wellbeing<\/li><li>Lack of mental stimulation affects our psychological wellbeing (by weakening neural connections &#8211; it is thought that elderly individuals suffer from becoming trapped in their patterns and routines)<\/li><\/ul>\n\n\n\n<p>Therefore, it&#8217;s essential we exercise our brains. How?<\/p>\n\n\n\n<ul><li>Games like chess are cards are fine. But for better results:<\/li><li>Get out of the house<\/li><li>Meet people<\/li><li>Socialise (counter <a href=\"https:\/\/bloomsoup.com\/how-to-deal-with-loneliness\/\">loneliness<\/a>)<\/li><\/ul>\n\n\n\n<p>Another important secret to cultivating longevity is the avoidance of stress, which has been shown to stimulate an immune response in the absence of infection, leading to faster ageing.<\/p>\n\n\n\n<p>To reduce stress:<\/p>\n\n\n\n<ul><li>Use <a href=\"https:\/\/bloomsoup.com\/meditation\/\">mindfulness<\/a><\/li><li>Practice yoga <\/li><li>Exercise<\/li><\/ul>\n\n\n<div class=\"tve-leads-shortcode tve-leads-triggered tve-tl-anim tl-anim-instant tve-leads-track-shortcode_2348\"><div class=\"tl-style\" id=\"tve_tcb2_content-upgrade-08_m1\" data-state=\"74\" data-form-state=\"\"><style type=\"text\/css\" class=\"tve_custom_style\">@media (min-width: 300px){[data-css=\"tve-u-05ed5fe6971b45\"]{background-color: rgb(255,255,255) !important;padding: 1px 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p,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] li,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] blockquote,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] address,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] .tcb-plain-text,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] label,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] h1,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] h2,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] h3,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] h4,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] h5,[data-css=\"tve-u-15ed5fe6971b8b\"]:hover [data-css=\"tve-u-35ed5fe6971c0d\"] h6{text-decoration: underline !important;}:not(#tve) [data-css=\"tve-u-45ed5fe6971c4e\"]{font-size: 19px !important;font-family: inherit !important;font-weight: var(--g-regular-weight,normal)!important;color: rgb(0,0,0) !important;}[data-css=\"tve-u-45ed5fe6971c4e\"] strong{font-weight: 700 !important;}}@media (max-width: 767px){[data-css=\"tve-u-15ed5fe6971b8b\"]{display: block;}}<\/style><style type=\"text\/css\" class=\"tve_user_custom_style\">.tve-leads-conversion-object .thrv_heading h1,.tve-leads-conversion-object .thrv_heading h2,.tve-leads-conversion-object .thrv_heading h3{margin:0;padding:0}.tve-leads-conversion-object .thrv_text_element p,.tve-leads-conversion-object .thrv_text_element h1,.tve-leads-conversion-object .thrv_text_element h2,.tve-leads-conversion-object .thrv_text_element h3{margin:0}.tve-leads-conversion-object .thrv_heading h1,.tve-leads-conversion-object .thrv_heading h2,.tve-leads-conversion-object .thrv_heading h3{margin:0;padding:0}.tve-leads-conversion-object .thrv_text_element p,.tve-leads-conversion-object .thrv_text_element h1,.tve-leads-conversion-object .thrv_text_element h2,.tve-leads-conversion-object .thrv_text_element h3{margin:0}.tve-leads-conversion-object .thrv_heading h1,.tve-leads-conversion-object .thrv_heading h2,.tve-leads-conversion-object .thrv_heading h3{margin:0;padding:0}.tve-leads-conversion-object .thrv_text_element p,.tve-leads-conversion-object .thrv_text_element h1,.tve-leads-conversion-object .thrv_text_element h2,.tve-leads-conversion-object .thrv_text_element h3{margin:0}<\/style><div class=\"tve-leads-conversion-object\" data-tl-type=\"shortcode_2348\"><div class=\"tve_flt\"><div id=\"tve_editor\" class=\"tve_shortcode_editor\"><div class=\"thrv-leads-form-box tve_no_drag tve_no_icons thrv_wrapper tve_editor_main_content thrv-leads-in-content tve_empty_dropzone\" data-css=\"tve-u-05ed5fe6971b45\"><div class=\"thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve_evt_manager_listen tve_et_click tve_ea_tl_state_lightbox\" data-css=\"tve-u-15ed5fe6971b8b\" style=\"\" data-tcb-events=\"__TCB_EVENT_[{&quot;config&quot;:{&quot;anim&quot;:&quot;instant&quot;,&quot;s&quot;:&quot;94&quot;},&quot;a&quot;:&quot;tl_state_lightbox&quot;,&quot;t&quot;:&quot;click&quot;}]_TNEVE_BCT__\"><div class=\"tve-content-box-background\" data-css=\"tve-u-25ed5fe6971bcc\" data-tcb_hover_state_parent=\"1\" style=\"border: none !important;\"><\/div><div class=\"tve-cb\" data-css=\"tve-u-35ed5fe6971c0d\" data-tcb_hover_state_parent=\"1\"><div class=\"thrv_wrapper thrv_text_element tve-froala fr-box fr-basic\"><p><a data-css=\"tve-u-45ed5fe6971c4e\" data-tcb-events=\"__TCB_EVENT_[{&quot;t&quot;:&quot;click&quot;,&quot;a&quot;:&quot;tl_state_lightbox&quot;,&quot;config&quot;:{&quot;s&quot;:&quot;94&quot;,&quot;a&quot;:&quot;zoom_in&quot;}}]_TNEVE_BCT__\" href=\"https:\/\/bloomsoup.com\/javascript%3Avoid(0)\" target=\"_blank\" class=\"tve-froala fr-basic\" style=\"outline: none;\">Get science-based strategies for human improvement<\/a><\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Morita therapy<\/h2>\n\n\n\n<p>Stress and burnout of common components of modern life, especially in a work-fueled Japanese society.<br><br>Luckily, they have Morita therapy, originally developed to treat OCD and anxiety, but also effective in combating stress.<\/p>\n\n\n\n<p>Whereas Western therapies tend to focus on changing thoughts that influence our feelings and actions, Morita Therapy takes the opposite approach by asking patients to simply <a href=\"https:\/\/bloomsoup.com\/focused-attention\/\">pay attention<\/a> to their feelings without trying to change them.<br><br>From there, they engage in new actions to simulate new emotions, which gradually replace the old ones.<br><br>There are four stages to the process:<\/p>\n\n\n\n<ul><li>Complete rest &#8211; bed rest for one week, with no distractions or visitors<\/li><li>Repetitive activities &#8211; incorporate activities into daily routine &#8211; diary writing, walking, breathing exercises<\/li><li>Physical and creative pursuits &#8211; wood cutting and painting, for example, promoting tranquillity and joy<\/li><li>Re-integration &#8211; having been rebalanced, the patient is ready to re-enter the world and start the Ikigai process of discovering where to focus their attention<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Flow<\/h2>\n\n\n\n<p>Flow is a concept coined by psychologist Csikszentmihalyi in the 1970&#8217;s and it occurs when we&#8217;re so engaged in an activity that we lose all concept of time, such is our level of immersion and joy.<br><br>Perhaps you experience such feelings with your favourite hobby, to the point that you forget to eat or go to sleep on time.<br><br>Not only can such activities increase our enjoyment of life, but also increase our longetivity. <br><br>As such we should pursue such experiences over short-term hedonistic pleasures like overeating and media consumption, which are often just a hedge against boredom. <br><br>Ideally, our Ikigai activity will produce such feelings, but failing that, our hobbies should.<\/p>\n\n\n\n<p class=\"has-text-color has-background\" style=\"background-color:#f6f9fb;color:#4d535e\">Pro tip: Your flow activity must be difficult enough to keep you engaged but not so hard as to be offputting.<\/p>\n\n\n\n<p>Therefore, as a beginner to a new activity\/hobby, start gently. As a pro, push your boundaries.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Okinawan advice<\/h2>\n\n\n\n<p>Here&#8217;s some time-tested advice from Okinawan centenarians:<\/p>\n\n\n\n<ul><li>Make of habit of greeting others, including strangers, with a smile and open heart. This will maintain friendships, please the grandchildren and provide constant stimulation.<\/li><li>Don&#8217;t worry about what you can&#8217;t change, such as whether you&#8217;re good\/successful enough (career etc.), as it drains energy and causes unnecessary stress.<\/li><li>Rather, enjoy what you have. You have more than you think.<\/li><li><a href=\"https:\/\/bloomsoup.com\/habits\/\">Focus on good habits<\/a>, like waking up early, to provide more quiet time to drink tea, clean the house and tend the garden.<\/li><li>Grow your own vegetables and cook your own food, for a healthy diet.<\/li><li>Maintain your friendships. Okinawans speak to their neighbours daily.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Diet<\/h2>\n\n\n\n<p>Research shows that the Okinawan diet contains incredible variety, comprising over 206 different foods, including numerous herbs and spices.<br><br>Every day they eat five separate portions of fruits and vegetables and ensure variety with plates of food containing the colours of the rainbow.<\/p>\n\n\n\n<ul><li>Thanks to it&#8217;s variety, it&#8217;s relatively simply fare<\/li><li>Has a base of grains &#8211; rice or noodles<\/li><li>Their diet contains 60% less sugar and 50% less salt than the rest of Japan<\/li><\/ul>\n\n\n\n<p>Variety is essential, but so is portion size. <br><br>Okinawans recommend a concept called &#8216;hara hachi bu&#8217;, which means we stop eating when we&#8217;re 80% full and remain slightly hungry. To achieve it either:<\/p>\n\n\n\n<ul><li>Avoid desert<\/li><li>Reduce portion size &#8211; using small plates<\/li><\/ul>\n\n\n\n<p>Research supports this approach. Fewer calories limit insulin-like growth factor 1, a protein which ages cells faster.<br><br>Therefore, smaller portions is correlated with longer life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Superfoods<\/h2>\n\n\n\n<p>Green tea (particularly popular in Okinawa) is packed with antioxidants, and is shown to:<\/p>\n\n\n\n<ul><li>Reduce bad cholesterol<\/li><li>Stabilise blood sugar<\/li><li>Improve circulation<\/li><li>Prevent infection<\/li><\/ul>\n\n\n\n<p>Locals even add Jasmine to the tea, which improves cardiovascular health and immune function.<\/p>\n\n\n\n<p>Alternatively, try white tea, which is even more antioxidant-rich.<br><br>Another superfood consumed by Okinawans is the antioxidant-loaded citrus fruit &#8216;Shikuwasa&#8217;. <br><br>If you can&#8217;t get your hands on that, try the following:<\/p>\n\n\n\n<ul><li>Other citrus fruits &#8211; lemons\/oranges<\/li><li>Broccoli<\/li><li>Salmon<\/li><li>Strawberries<\/li><li>Apricots<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Movement<\/h2>\n\n\n\n<p>Physical activity, including simple, regular movement is essential for a long and happy life.<br><br>For Okinawans, it&#8217;s not the intensity of the activity but the constancy of movement.<\/p>\n\n\n\n<ul><li>Walking around their neighborhoods<\/li><li>Working in their gardens<\/li><li>Singing karaoke<\/li><\/ul>\n\n\n\n<p>This approach is supported by science, with prolonged sitting linked to detrimental health effects. <br><br>Even though moving for five minutes every half and hour has been shown to mitigate the impact, most office workers neglect this practice.<br><br>Also Okinawans, like the rest of Japan, engage in &#8216;Radio Taiso&#8217;, a simple society-wide exercise routine practised in schools, businesses and other groups.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ikigai summary<\/h2>\n\n\n\n<ul><li>For a long happy and life, find your Ikigai, or &#8216;reason for living&#8217;. In the West, we might consider this our <a href=\"https:\/\/bloomsoup.com\/life-purpose\/\">life purpose<\/a>.<\/li><li>It&#8217;s found at the intersect of your passion, skills, potential for making a living and what the world needs<\/li><li>It&#8217;s why Okinawans are masters in their craft and the art of paying attention<\/li><li>When you&#8217;ve discovered your Ikigai, never give up or retire <\/li><li>Longevity can be cultivated with a healthy mind and body.<\/li><li>In Japan, Morita therapy is often used to combat stress through <a href=\"https:\/\/bloomsoup.com\/mindful-awareness\/\">mindful awareness<\/a>. Additionally, physical and mental stimulation are essential.<\/li><li>Ideally, our Ikigai will produce feelings of flow, where we become completely absorbed by our chosen pursuit.<\/li><li>Reduce stress, focus on friendships, maintain good habits, eat a healthy diet and keeping moving regularly for a long and happy life.<\/li><li>In Japan, the concept of &#8216;wabi-sabi&#8217;, emphasises that beauty can only be found in imperfection (like a cracked teacup). This approach can help us cease the quest for perfection and find more enjoyment in the day-to-day, however imperfect it may be.<\/li><\/ul>\n\n\n\n<p>Pair this with <a href=\"https:\/\/bloomsoup.com\/books\/summaries\/the-life-changing-magic-of-tidying-up\/\">The Life-Changing Magic Of Tidying Up summary<\/a>.<\/p>\n\n\n\n<p>Like this? Then&nbsp;<a href=\"https:\/\/bloomsoup.com\/category\/books\/summaries\/\">browse more book summaries<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Want a long and happy life? <\/p>\n<p>The Ikigai summary, based on a book by H\u00e9ctor Garc\u00eda &#038; Francesc Miralles, teaches the secrets of Japan&#8217;s centenarians<\/p>\n","protected":false},"author":1,"featured_media":4107,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[88,87],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ikigai Summary (H\u00e9ctor Garc\u00eda and Francesc Miralles) | Bloomsoup<\/title>\n<meta name=\"description\" content=\"Want a long and happy life? 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