Ikigai-the-Japanese-secret-to-a-long-and-happy-life-pdf (1)

["COMPLETING\tTHE\tSERIES 1.\t Starting\tfrom\tEarth\tposture,\tinhale\tas\tyou\tbring\tyour\thands\tlevel\twith\tyour shoulders,\tpalms\tfacing\tdown. 2.\t As\tyou\texhale,\tlower\tyour\tarms\tto\trest\tat\tyour\tsides,\treturning\tto\tthe\tinitial Wu\tQi\tposture. Shiatsu","Created\tin\tJapan\tin\tthe\tearly\ttwentieth\tcentury,\tprincipally\tfor\tthe\ttreatment\tof arthritis,\tshiatsu\talso\tworks\ton\tenergy\tflow\tthrough\tthe\tapplication\tof\tpressure with\tthe\tthumbs\tand\tthe\tpalms\tof\tthe\thands.\tIn\tcombination\twith\tstretching\tand breathing\texercises,\tit\tseeks\tto\tcreate\tequilibrium\tamong\tthe\tdifferent\telements of\tthe\tbody. It\tis\tnot\timportant\tthat\ta\tTao\tYin*\thave\ta\tname,\tis\timitating\tsomething,\tor\tis engraved\tin\tjade.\tWhat\tis\timportant\tis\tthe\ttechnique\tand\tthe\tessence\tof what\tis\treally\tpracticed.\tStretching\tand\tcontracting,\tbending\tand\tlifting\tof the\thead,\tstepping,\tlying\tdown,\tresting\tor\tstanding,\twalking\tor\tstepping slowly,\tscreaming\tor\tbreathing\u2014everything\tcan\tbe\ta\tTao\tYin. \u2014Ge\tHong5 Breathe\tbetter,\tlive\tlonger The\tbook\tXiuzhen\tshishu,\tknown\tin\tthe\tWest\tas\tTen\tBooks\ton\tthe\tCultivation\tof Perfection,\tdates\tback\tto\tthe\tthirteenth\tcentury\tand\tis\ta\tcompendium\tof\tmaterials from\tdiverse\tsources\ton\tdeveloping\tthe\tmind\tand\tbody. It\tquotes,\tamong\tothers,\tthe\tcelebrated\tChinese\tdoctor\tand\tessayist\tSun Simiao,\twho\tlived\tduring\tthe\tsixth\tcentury.\tSun\tSimiao\twas\ta\tproponent\tof\ta technique\tcalled\tthe\tSix\tHealing\tSounds,\twhich\tinvolves\tthe\tcoordination\tof movement,\tbreathing,\tand\tpronouncing\tsounds\twith\tthe\tpurpose\tof\tbringing\tour souls\tto\ta\tplace\tof\tcalm. The\tsix\tsounds\tare: Xu,\tpronounced\tlike\t\u201cshh\u201d\twith\ta\tdeep\tsigh,\twhich\tis\tassociated\twith\tthe\tliver He,\tpronounced\tlike\t\u201cher\u201d\twith\ta\tyawn,\twhich\tis\tassociated\twith\tthe\theart Si,\tpronounced\tlike\t\u201csir\u201d\twith\ta\tslow\texhale,\twhich\tis\tassociated\twith\tthe\tlungs Chui,\tpronounced\tlike\t\u201cchwee\u201d\twith\ta\tforceful\texhale,\twhich\tis\tassociated with\tthe\tkidneys Hoo,\tpronounced\tlike\t\u201cwho,\u201d\twhich\tis\tassociated\twith\tthe\tspleen Xi,\tpronounced\tlike\t\u201cshe,\t\u201d\twhich\tconnects\tthe\twhole\tbody The\tfollowing\tpoem\tby\tSun\tSimiao\toffers\tclues\tabout\thow\tto\tlive\twell according\tto\tthe\tseason.\tIt\treminds\tus\tof\tthe\timportance\tof\tbreathing,\tand","suggests\tthat\tas\twe\tbreathe,\twe\tvisualize\tthe\torgans\tassociated\twith\teach\tof\tthe healing\tsounds. In\tspring,\tbreathe\txu\tfor\tclear\teyes\tand\tso\twood\tcan\taid\tyour\tliver. In\tsummer,\treach\tfor\the,\tso\tthat\theart\tand\tfire\tcan\tbe\tat\tpeace. In\tfall,\tbreathe\tsi\tto\tstabilize\tand\tgather\tmetal,\tkeeping\tthe\tlungs\tmoist. For\tthe\tkidneys,\tnext,\tbreathe\tchui\tand\tsee\tyour\tinner\twaters\tcalm. The\tTriple\tHeater\tneeds\tyour\txi\tto\texpel\tall\theat\tand\ttroubles. In\tall\tfour\tseasons,\ttake\tdeep\tbreaths\tso\tyour\tspleen\tcan\tprocess\tfood. And,\tof\tcourse,\tavoid\texhaling\tnoisily;\tdon\u2019t\tlet\teven\tyour\town\tears\thear\tyou. The\tpractice\tis\tmost\texcellent\tand\twill\thelp\tpreserve\tyour\tdivine\telixir. It\tmight\tfeel\tconfusing\tto\tbe\tpresented\twith\tall\tthe\tEastern\ttraditions\twe\thave introduced\tin\tthis\tchapter.\tThe\ttakeaway\tis\tthat\tthey\tall\tcombine\ta\tphysical exercise\twith\tan\tawareness\tof\tour\tbreath.\tThese\ttwo\tcomponents\u2014movement and\tbreath\u2014help\tus\tto\tbring\tour\tconsciousness\tin\tline\twith\tour\tbody,\tinstead\tof allowing\tour\tmind\tto\tbe\tcarried\taway\tby\tthe\tsea\tof\tdaily\tworries.\tMost\tof\tthe time,\twe\tare\tjust\tnot\taware\tenough\tof\tour\tbreathing.","IX RESILIENCE\tAND\tWABI-SABI How\tto\tface\tlife\u2019s\tchallenges without\tletting\tstress\tand\tworry\tage you","What\tis\tresilience? One\tthing\tthat\teveryone\twith\ta\tclearly\tdefined\tikigai\thas\tin\tcommon\tis\tthat\tthey pursue\ttheir\tpassion\tno\tmatter\twhat.\tThey\tnever\tgive\tup,\teven\twhen\tthe\tcards seem\tstacked\tagainst\tthem\tor\tthey\tface\tone\thurdle\tafter\tanother. We\u2019re\ttalking\tabout\tresilience,\ta\tconcept\tthat\thas\tbecome\tinfluential\tamong psychologists. But\tresilience\tisn\u2019t\tjust\tthe\tability\tto\tpersevere.\tAs\twe\u2019ll\tsee\tin\tthis\tchapter,\tit is\talso\tan\toutlook\twe\tcan\tcultivate\tto\tstay\tfocused\ton\tthe\timportant\tthings\tin\tlife rather\tthan\twhat\tis\tmost\turgent,\tand\tto\tkeep\tourselves\tfrom\tbeing\tcarried\taway\tby negative\temotions. In\tthe\tfinal\tsection\tof\tthe\tchapter,\twe\u2019ll\texplore\ttechniques\tthat\tgo\tbeyond resilience\tto\tcultivate\tantifragility. Sooner\tor\tlater,\twe\tall\thave\tto\tface\tdifficult\tmoments,\tand\tthe\tway\twe\tdo\tthis can\tmake\ta\thuge\tdifference\tto\tour\tquality\tof\tlife.\tProper\ttraining\tfor\tour\tmind, body,\tand\temotional\tresilience\tis\tessential\tfor\tconfronting\tlife\u2019s\tups\tand\tdowns. Nana\tkorobi\tya\toki\t\u4e03\u8ee2\u3073\u516b\u8d77\u304d Fall\tseven\ttimes,\trise\teight. \u2014Japanese\tproverb Resilience\tis\tour\tability\tto\tdeal\twith\tsetbacks.\tThe\tmore\tresilient\twe\tare,\tthe easier\tit\twill\tbe\tto\tpick\tourselves\tup\tand\tget\tback\tto\twhat\tgives\tmeaning\tto\tour lives. Resilient\tpeople\tknow\thow\tto\tstay\tfocused\ton\ttheir\tobjectives,\ton\twhat matters,\twithout\tgiving\tin\tto\tdiscouragement.\tTheir\tflexibility\tis\tthe\tsource\tof their\tstrength:\tThey\tknow\thow\tto\tadapt\tto\tchange\tand\tto\treversals\tof\tfortune. They\tconcentrate\ton\tthe\tthings\tthey\tcan\tcontrol\tand\tdon\u2019t\tworry\tabout\tthose\tthey can\u2019t. In\tthe\twords\tof\tthe\tfamous\tSerenity\tPrayer\tby\tReinhold\tNiebuhr: God,\tgive\tus\tgrace\tto\taccept\twith\tserenity the\tthings\tthat\tcannot\tbe\tchanged, Courage\tto\tchange\tthe\tthings which\tshould\tbe\tchanged, and\tthe\tWisdom\tto\tdistinguish the\tone\tfrom\tthe\tother.","the\tone\tfrom\tthe\tother. Emotional\tresilience\tthrough\tBuddhism\tand\tStoicism Siddh\u0101rtha\tGautama\t(Buddha)\twas\tborn\ta\tprince\tof\tKapilavastu,\tNepal,\tand\tgrew up\tin\ta\tpalace,\tsurrounded\tby\triches.\tAt\tsixteen\the\tmarried\tand\thad\ta\tchild. Not\tsatisfied\tby\this\tfamily\u2019s\twealth,\tat\ttwenty-nine\the\tdecided\tto\ttry\ta different\tlifestyle\tand\tran\taway\tfrom\tthe\tpalace\tto\tlive\tas\tan\tascetic.\tBut\tit\twasn\u2019t asceticism\tthat\the\twas\tlooking\tfor;\tit\tdidn\u2019t\toffer\tthe\thappiness\tand\twell-being\the sought.\tNeither\twealth\tnor\textreme\tasceticism\tworked\tfor\thim.\tHe\trealized\tthat\ta wise\tperson\tshould\tnot\tignore\tlife\u2019s\tpleasures.\tA\twise\tperson\tcan\tlive\twith\tthese pleasures\tbut\tshould\talways\tremain\tconscious\tof\thow\teasy\tit\tis\tto\tbe\tenslaved\tby them. Zeno\tof\tCitium\tbegan\this\tstudies\twith\tthe\tCynics.\tThe\tCynics\talso\tled\tascetic lives,\tleaving\tbehind\tall\tearthly\tpleasures.\tThey\tlived\tin\tthe\tstreet,\tand\tthe\tonly thing\tthey\towned\twas\tthe\tclothing\ton\ttheir\tbacks. Seeing\tthat\tCynicism\tdid\tnot\tgive\thim\ta\tsense\tof\twell-being,\tZeno\tabandoned its\tteachings\tto\tfound\tthe\tschool\tof\tStoicism,\twhich\tcenters\ton\tthe\tidea\tthat\tthere is\tnothing\twrong\twith\tenjoying\tlife\u2019s\tpleasures\tas\tlong\tas\tthey\tdo\tnot\ttake\tcontrol of\tyour\tlife\tas\tyou\tenjoy\tthem.\tYou\thave\tto\tbe\tprepared\tfor\tthose\tpleasures\tto disappear. The\tgoal\tis\tnot\tto\teliminate\tall\tfeelings\tand\tpleasures\tfrom\tour\tlives,\tas\tin Cynicism,\tbut\tto\teliminate\tnegative\temotions. Since\ttheir\tinception,\tone\tof\tthe\tobjectives\tof\tboth\tBuddhism\tand\tStoicism has\tbeen\tto\tcontrol\tpleasure,\temotions,\tand\tdesires.\tThough\tthe\tphilosophies\tare very\tdifferent,\tboth\taim\tto\tcurb\tour\tego\tand\tcontrol\tour\tnegative\temotions. Both\tStoicism\tand\tBuddhism\tare,\tat\ttheir\troots,\tmethods\tfor\tpracticing\twell- being. According\tto\tStoicism,\tour\tpleasures\tand\tdesires\tare\tnot\tthe\tproblem.\tWe\tcan enjoy\tthem\tas\tlong\tas\tthey\tdon\u2019t\ttake\tcontrol\tof\tus.\tThe\tStoics\tviewed\tthose\twho were\table\tto\tcontrol\ttheir\temotions\tas\tvirtuous. What\u2019s\tthe\tworst\tthing\tthat\tcould\thappen? We\tfinally\tland\tour\tdream\tjob,\tbut\tafter\ta\tlittle\twhile\twe\tare\talready\thunting\tfor\ta better\tone.\tWe\twin\tthe\tlottery\tand\tbuy\ta\tnice\tcar\tbut\tthen\tdecide\twe\tcan\u2019t\tlive without\ta\tsailboat.\tWe\tfinally\twin\tthe\theart\tof\tthe\tman\tor\twoman\twe\u2019ve\tbeen","without\ta\tsailboat.\tWe\tfinally\twin\tthe\theart\tof\tthe\tman\tor\twoman\twe\u2019ve\tbeen pining\tfor\tand\tsuddenly\tfind\twe\thave\ta\twandering\teye. People\tcan\tbe\tinsatiable. The\tStoics\tbelieved\tthat\tthese\tkinds\tof\tdesires\tand\tambitions\tare\tnot\tworth pursuing.\tThe\tobjective\tof\tthe\tvirtuous\tperson\tis\tto\treach\ta\tstate\tof\ttranquility (apatheia):\tthe\tabsence\tof\tnegative\tfeelings\tsuch\tas\tanxiety,\tfear,\tshame,\tvanity, and\tanger,\tand\tthe\tpresence\tof\tpositive\tfeelings\tsuch\tas\thappiness,\tlove,\tserenity, and\tgratitude. In\torder\tto\tkeep\ttheir\tminds\tvirtuous,\tthe\tStoics\tpracticed\tsomething\tlike negative\tvisualization:\tThey\timagined\tthe\tworst\tthing\tthat\tcould\thappen\tin\torder to\tbe\tprepared\tif\tcertain\tprivileges\tand\tpleasures\twere\ttaken\tfrom\tthem. To\tpractice\tnegative\tvisualization,\twe\thave\tto\treflect\ton\tnegative\tevents,\tbut without\tworrying\tabout\tthem. Seneca,\tone\tof\tthe\trichest\tmen\tin\tancient\tRome,\tlived\ta\tlife\tof\tluxury\tbut\twas, nonetheless,\tan\tactive\tStoic.\tHe\trecommended\tpracticing\tnegative\tvisualization every\tnight\tbefore\tfalling\tasleep.\tIn\tfact,\the\tnot\tonly\timagined\tthese\tnegative situations,\the\tactually\tput\tthem\tinto\tpractice\u2014for\texample,\tby\tliving\tfor\ta\tweek without\tservants,\tor\tthe\tfood\tand\tdrink\the\twas\tused\tto\tas\ta\twealthy\tman.\tAs\ta result,\the\twas\table\tto\tanswer\tthe\tquestion\t\u201cWhat\u2019s\tthe\tworst\tthing\tthat\tcould happen?\u201d Meditating\tfor\thealthier\temotions In\taddition\tto\tnegative\tvisualization\tand\tnot\tgiving\tin\tto\tnegative\temotions, another\tcentral\ttenet\tof\tStoicism\tis\tknowing\twhat\twe\tcan\tcontrol\tand\twhat\twe can\u2019t,\tas\twe\tsee\tin\tthe\tSerenity\tPrayer. Worrying\tabout\tthings\tthat\tare\tbeyond\tour\tcontrol\taccomplishes\tnothing.\tWe should\thave\ta\tclear\tsense\tof\twhat\twe\tcan\tchange\tand\twhat\twe\tcan\u2019t,\twhich\tin\tturn will\tallow\tus\tto\tresist\tgiving\tin\tto\tnegative\temotions. In\tthe\twords\tof\tEpictetus,\t\u201cIt\u2019s\tnot\twhat\thappens\tto\tyou,\tbut\thow\tyou\treact\tthat matters.\u201d1 In\tZen\tBuddhism,\tmeditation\tis\ta\tway\tto\tbecome\taware\tof\tour\tdesires\tand emotions\tand\tthereby\tfree\tourselves\tfrom\tthem.\tIt\tis\tnot\tsimply\ta\tquestion\tof keeping\tthe\tmind\tfree\tof\tthoughts\tbut\tinstead\tinvolves\tobserving\tour\tthoughts and\temotions\tas\tthey\tappear,\twithout\tgetting\tcarried\taway\tby\tthem.\tIn\tthis\tway, we\ttrain\tour\tminds\tnot\tto\tget\tswept\tup\tin\tanger,\tjealousy,\tor\tresentment.","One\tof\tthe\tmost\tcommonly\tused\tmantras\tin\tBuddhism\tfocuses\ton\tcontrolling negative\temotions:\t\u201cO\u1e43\tma\u1e47i\tpadme\th\u016b\u1e43\t,\u201d\tin\twhich\to\u1e43\tis\tthe\tgenerosity\tthat purifies\tthe\tego,\tma\tis\tthe\tethics\tthat\tpurifies\tjealousy,\t\u1e47i\tis\tthe\tpatience\tthat purifies\tpassion\tand\tdesire,\tpad\tis\tthe\tprecision\tthat\tpurifies\tbias,\tme\tis\tthe surrender\tthat\tpurifies\tgreed,\tand\th\u016b\u1e43\tis\tthe\twisdom\tthat\tpurifies\thatred. The\there\tand\tnow,\tand\tthe\timpermanence\tof\tthings Another\tkey\tto\tcultivating\tresilience\tis\tknowing\tin\twhich\ttime\tto\tlive.\tBoth Buddhism\tand\tStoicism\tremind\tus\tthat\tthe\tpresent\tis\tall\tthat\texists,\tand\tit\tis\tthe only\tthing\twe\tcan\tcontrol.\tInstead\tof\tworrying\tabout\tthe\tpast\tor\tthe\tfuture,\twe should\tappreciate\tthings\tjust\tas\tthey\tare\tin\tthe\tmoment,\tin\tthe\tnow. \u201cThe\tonly\tmoment\tin\twhich\tyou\tcan\tbe\ttruly\talive\tis\tthe\tpresent\tmoment,\u201d observes\tthe\tBuddhist\tmonk\tThich\tNhat\tHanh. In\taddition\tto\tliving\tin\tthe\there\tand\tnow,\tthe\tStoics\trecommend\treflecting\ton the\timpermanence\tof\tthe\tthings\taround\tus. The\tRoman\temperor\tMarcus\tAurelius\tsaid\tthat\tthe\tthings\twe\tlove\tare\tlike\tthe leaves\tof\ta\ttree:\tThey\tcan\tfall\tat\tany\tmoment\twith\ta\tgust\tof\twind.\tHe\talso\tsaid that\tchanges\tin\tthe\tworld\taround\tus\tare\tnot\taccidental\tbut\trather\tform\tpart\tof\tthe essence\tof\tthe\tuniverse\u2014a\trather\tBuddhist\tnotion,\tin\tfact. We\tshould\tnever\tforget\tthat\teverything\twe\thave\tand\tall\tthe\tpeople\twe\tlove\twill disappear\tat\tsome\tpoint.\tThis\tis\tsomething\twe\tshould\tkeep\tin\tmind,\tbut\twithout giving\tin\tto\tpessimism.\tBeing\taware\tof\tthe\timpermanence\tof\tthings\tdoes\tnot\thave to\tmake\tus\tsad;\tit\tshould\thelp\tus\tlove\tthe\tpresent\tmoment\tand\tthose\twho surround\tus. \u201cAll\tthings\thuman\tare\tshort-lived\tand\tperishable,\u201d\tSeneca\ttells\tus.2 The\ttemporary,\tephemeral,\tand\timpermanent\tnature\tof\tthe\tworld\tis\tcentral\tto every\tBuddhist\tdiscipline.\tKeeping\tthis\talways\tin\tmind\thelps\tus\tavoid\texcessive pain\tin\ttimes\tof\tloss. Wabi-sabi\tand\tichi-go\tichi-e Wabi-sabi\tis\ta\tJapanese\tconcept\tthat\tshows\tus\tthe\tbeauty\tof\tthe\tfleeting, changeable,\tand\timperfect\tnature\tof\tthe\tworld\taround\tus.\tInstead\tof\tsearching\tfor beauty\tin\tperfection,\twe\tshould\tlook\tfor\tit\tin\tthings\tthat\tare\tflawed,\tincomplete. This\tis\twhy\tthe\tJapanese\tplace\tsuch\tvalue,\tfor\texample,\ton\tan\tirregular\tor","This\tis\twhy\tthe\tJapanese\tplace\tsuch\tvalue,\tfor\texample,\ton\tan\tirregular\tor cracked\tteacup.\tOnly\tthings\tthat\tare\timperfect,\tincomplete,\tand\tephemeral\tcan truly\tbe\tbeautiful,\tbecause\tonly\tthose\tthings\tresemble\tthe\tnatural\tworld. A\tcomplementary\tJapanese\tconcept\tis\tthat\tof\tichi-go\tichi-e,\twhich\tcould\tbe translated\tas\t\u201cThis\tmoment\texists\tonly\tnow\tand\twon\u2019t\tcome\tagain.\u201d\tIt\tis\theard most\toften\tin\tsocial\tgatherings\tas\ta\treminder\tthat\teach\tencounter\u2014whether\twith friends,\tfamily,\tor\tstrangers\u2014is\tunique\tand\twill\tnever\tbe\trepeated,\tmeaning\tthat we\tshould\tenjoy\tthe\tmoment\tand\tnot\tlose\tourselves\tin\tworries\tabout\tthe\tpast\tor the\tfuture. The\tconcept\tis\tcommonly\tused\tin\ttea\tceremonies,\tZen\tmeditation,\tand Japanese\tmartial\tarts,\tall\tof\twhich\tplace\temphasis\ton\tbeing\tpresent\tin\tthe moment. In\tthe\tWest,\twe\u2019ve\tgrown\taccustomed\tto\tthe\tpermanence\tof\tthe\tstone buildings\tand\tcathedrals\tof\tEurope,\twhich\tsometimes\tgives\tus\tthe\tsense\tthat nothing\tchanges,\tmaking\tus\tforget\tabout\tthe\tpassage\tof\ttime.\tGreco-Roman architecture\tadores\tsymmetry,\tsharp\tlines,\timposing\tfacades,\tand\tbuildings\tand statues\tof\tthe\tgods\tthat\toutlast\tthe\tcenturies. Japanese\tarchitecture,\ton\tthe\tother\thand,\tdoesn\u2019t\ttry\tto\tbe\timposing\tor\tperfect, because\tit\tis\tbuilt\tin\tthe\tspirit\tof\twabi-sabi.\tThe\ttradition\tof\tmaking\tstructures\tout of\twood\tpresupposes\ttheir\timpermanence\tand\tthe\tneed\tfor\tfuture\tgenerations\tto rebuild\tthem.\tJapanese\tculture\taccepts\tthe\tfleeting\tnature\tof\tthe\thuman\tbeing\tand everything\twe\tcreate. The\tGrand\tShrine\tof\tIse,3\tfor\texample,\thas\tbeen\trebuilt\tevery\ttwenty\tyears\tfor centuries.\tThe\tmost\timportant\tthing\tis\tnot\tto\tkeep\tthe\tbuilding\tstanding\tfor generations,\tbut\tto\tpreserve\tcustoms\tand\ttraditions\u2014things\tthat\tcan\twithstand\tthe passage\tof\ttime\tbetter\tthan\tstructures\tmade\tby\thuman\thands. The\tkey\tis\tto\taccept\tthat\tthere\tare\tcertain\tthings\tover\twhich\twe\thave\tno control,\tlike\tthe\tpassage\tof\ttime\tand\tthe\tephemeral\tnature\tof\tthe\tworld\taround\tus. Ichi-go\tichi-e\tteaches\tus\tto\tfocus\ton\tthe\tpresent\tand\tenjoy\teach\tmoment\tthat life\tbrings\tus.\tThis\tis\twhy\tit\tis\tso\timportant\tto\tfind\tand\tpursue\tour\tikigai. Wabi-sabi\tteaches\tus\tto\tappreciate\tthe\tbeauty\tof\timperfection\tas\tan opportunity\tfor\tgrowth. Beyond\tresilience:\tAntifragility As\tthe\tlegend\tgoes,\tthe\tfirst\ttime\tHercules\tfaced\tthe\tHydra,\the\tdespaired\twhen he\tdiscovered\tthat\tcutting\toff\tone\tof\tits\theads\tmeant\tthat\ttwo\twould\tgrow\tback\tin its\tplace.\tHe\twould\tnever\tbe\table\tto\tkill\tthe\tbeast\tif\tit\tgot\tstronger\twith\tevery","its\tplace.\tHe\twould\tnever\tbe\table\tto\tkill\tthe\tbeast\tif\tit\tgot\tstronger\twith\tevery wound. As\tNassim\tNicholas\tTaleb\texplains\tin\tAntifragile:\tThings\tThat\tGain\tfrom Disorder,4\twe\tuse\tthe\tword\tfragile\tto\tdescribe\tpeople,\tthings,\tand\torganizations that\tare\tweakened\twhen\tharmed,\tand\tthe\twords\trobust\tand\tresilient\tfor\tthings\tthat are\table\tto\twithstand\tharm\twithout\tweakening,\tbut\twe\tdon\u2019t\thave\ta\tword\tfor things\tthat\tget\tstronger\twhen\tharmed\t(up\tto\ta\tpoint). To\trefer\tto\tthe\tkind\tof\tpower\tpossessed\tby\tthe\tHydra\tof\tLerna,\tto\ttalk\tabout things\tthat\tget\tstronger\twhen\tthey\tare\tharmed,\tTaleb\tproposes\tthe\tterm antifragile:\t\u201cAntifragility\tis\tbeyond\tresilience\tor\trobustness.\tThe\tresilient\tresists shocks\tand\tstays\tthe\tsame;\tthe\tantifragile\tgets\tbetter.\u201d Catastrophes\tand\texceptional\tcircumstances\toffer\tgood\tmodels\tfor\texplaining antifragility.\tIn\t2011\ta\ttsunami\thit\tthe\tT\u014dhoku\tregion\tof\tJapan,\tdoing\ttremendous damage\tto\tdozens\tof\tcities\tand\ttowns\talong\tthe\tcoast,\tmost\tfamously\tFukushima. When\twe\tvisited\tthe\taffected\tcoast\ttwo\tyears\tafter\tthe\tcatastrophe,\thaving driven\tfor\thours\talong\tcracked\thighways\tand\tpast\tone\tempty\tgas\tstation\tafter another,\twe\tpassed\tthrough\tseveral\tghost\ttowns\twhose\tstreets\thad\tbeen\ttaken\tover by\tthe\tremnants\tof\thouses,\tpiles\tof\tcars,\tand\tempty\ttrain\tstations.\tThese\ttowns were\tfragile\tspaces\tthat\thad\tbeen\tforgotten\tby\tthe\tgovernment\tand\tcould\tnot recover\ton\ttheir\town. Other\tplaces,\tsuch\tas\tIshinomaki\tand\tKesennuma,\tsuffered\textensive\tdamage but\twere\trebuilt\twithin\ta\tfew\tyears,\tthanks\tto\tthe\tefforts\tof\tmany.\tIshinomaki\tand Kesennuma\tshowed\thow\tresilient\tthey\twere\tin\ttheir\tability\tto\treturn\tto\tnormal after\tthe\tcatastrophe. The\tearthquake\tthat\tcaused\tthe\ttsunami\talso\taffected\tthe\tFukushima\tnuclear power\tplant.\tThe\tTokyo\tElectric\tPower\tCompany\tengineers\tworking\tat\tthe\tplant were\tnot\tprepared\tto\trecover\tfrom\tthat\tkind\tof\tdamage.\tThe\tFukushima\tnuclear facility\tis\tstill\tin\ta\tstate\tof\temergency\tand\twill\tbe\tfor\tdecades\tto\tcome.\tIt demonstrated\tits\tfragility\tin\tthe\tface\tof\tan\tunprecedented\tcatastrophe. The\tJapanese\tfinancial\tmarkets\tclosed\tminutes\tafter\tthe\tearthquake.\tWhich businesses\tdid\tthe\tbest\tin\tthe\taftermath?\tStock\tin\tbig\tconstruction\tcompanies\thas been\tsteadily\ton\tthe\trise\tsince\t2011;\tthe\tneed\tto\trebuild\tthe\tentire\tcoast\tof T\u014dhoku\tis\ta\tboon\tfor\tconstruction.\tIn\tthis\tcase,\tJapanese\tconstruction\tcompanies are\tantifragile,\tsince\tthey\tbenefited\tenormously\tfrom\tthe\tcatastrophe. Now\tlet\u2019s\ttake\ta\tlook\tat\thow\twe\tcan\tapply\tthis\tconcept\tto\tour\tdaily\tlives.\tHow can\twe\tbe\tmore\tantifragile? Step\t1:\tCreate\tredundancies","Step\t1:\tCreate\tredundancies Instead\tof\thaving\ta\tsingle\tsalary,\ttry\tto\tfind\ta\tway\tto\tmake\tmoney\tfrom\tyour hobbies,\tat\tother\tjobs,\tor\tby\tstarting\tyour\town\tbusiness.\tIf\tyou\thave\tonly\tone salary,\tyou\tmight\tbe\tleft\twith\tnothing\tshould\tyour\temployer\trun\tinto\ttrouble, leaving\tyou\tin\ta\tposition\tof\tfragility.\tOn\tthe\tother\thand,\tif\tyou\thave\tseveral options\tand\tyou\tlose\tyour\tprimary\tjob,\tit\tmight\tjust\thappen\tthat\tyou\tend\tup dedicating\tmore\ttime\tto\tyour\tsecondary\tjob,\tand\tmaybe\teven\tmake\tmore\tmoney at\tit.\tYou\twould\thave\tbeaten\tthat\tstroke\tof\tbad\tluck\tand\twould\tbe,\tin\tthat\tcase, antifragile. One\thundred\tpercent\tof\tthe\tseniors\twe\tinterviewed\tin\tOgimi\thad\ta\tprimary and\ta\tsecondary\toccupation.\tMost\tof\tthem\tkept\ta\tvegetable\tgarden\tas\ta\tsecondary job,\tand\tsold\ttheir\tproduce\tat\tthe\tlocal\tmarket. The\tsame\tidea\tgoes\tfor\tfriendships\tand\tpersonal\tinterests.\tIt\u2019s\tjust\ta\tmatter,\tas the\tsaying\tgoes,\tof\tnot\tputting\tall\tyour\teggs\tin\tone\tbasket. In\tthe\tsphere\tof\tromantic\trelationships,\tthere\tare\tthose\twho\tfocus\tall\ttheir energy\ton\ttheir\tpartner\tand\tmake\thim\tor\ther\ttheir\twhole\tworld.\tThose\tpeople\tlose everything\tif\tthe\trelationship\tdoesn\u2019t\twork\tout,\twhereas\tif\tthey\u2019ve\tcultivated strong\tfriendships\tand\ta\tfull\tlife\talong\tthe\tway,\tthey\u2019ll\tbe\tin\ta\tbetter\tposition\tto move\ton\tat\tthe\tend\tof\ta\trelationship.\tThey\u2019ll\tbe\tantifragile. Right\tnow\tyou\tmight\tbe\tthinking,\t\u201cI\tdon\u2019t\tneed\tmore\tthan\tone\tsalary,\tand\tI\u2019m happy\twith\tthe\tfriends\tI\u2019ve\talways\thad.\tWhy\tshould\tI\tadd\tanything\tnew?\u201d\tIt\tmight seem\tlike\ta\twaste\tof\ttime\tto\tadd\tvariation\tto\tour\tlives,\tbecause\textraordinary things\tdon\u2019t\tordinarily\thappen.\tWe\tslip\tinto\ta\tcomfort\tzone.\tBut\tthe\tunexpected always\thappens,\tsooner\tor\tlater. Step\t2:\tBet\tconservatively\tin\tcertain\tareas\tand\ttake\tmany\tsmall risks\tin\tothers The\tworld\tof\tfinance\tturns\tout\tto\tbe\tvery\tuseful\tin\texplaining\tthis\tconcept.\tIf\tyou have\t$10,000\tsaved\tup,\tyou\tmight\tput\t$9,000\tof\tthat\tinto\tan\tindex\tfund\tor\tfixed- term\tdeposit,\tand\tinvest\tthe\tremaining\t$1,000\tin\tten\tstart-ups\twith\thuge\tgrowth potential\u2014say,\t$100\tin\teach. One\tpossible\tscenario\tis\tthat\tthree\tof\tthe\tcompanies\tfail\t(you\tlose\t$300),\tthe value\tof\tthree\tother\tcompanies\tgoes\tdown\t(you\tlose\tanother\t$100\tor\t$200),\tthe value\tof\tthree\tgoes\tup\t(you\tmake\t$100\tor\t$200),\tand\tthe\tvalue\tof\tone\tof\tthe\tstart- ups\tincreases\ttwenty-fold\t(you\tmake\tnearly\t$2,000,\tor\tmaybe\teven\tmore). You\tstill\tmake\tmoney,\teven\tif\tthree\tof\tthe\tbusinesses\tgo\tcompletely\tbelly-up. You\u2019ve\tbenefited\tfrom\tthe\tdamage,\tjust\tlike\tthe\tHydra.","You\u2019ve\tbenefited\tfrom\tthe\tdamage,\tjust\tlike\tthe\tHydra. The\tkey\tto\tbecoming\tantifragile\tis\ttaking\ton\tsmall\trisks\tthat\tmight\tlead\tto great\treward,\twithout\texposing\tourselves\tto\tdangers\tthat\tmight\tsink\tus,\tsuch\tas investing\t$10,000\tin\ta\tfund\tof\tquestionable\treputation\tthat\twe\tsaw\tadvertised\tin the\tnewspaper. Step\t3:\tGet\trid\tof\tthe\tthings\tthat\tmake\tyou\tfragile We\u2019re\ttaking\tthe\tnegative\troute\tfor\tthis\texercise.\tAsk\tyourself:\tWhat\tmakes\tme fragile?\tCertain\tpeople,\tthings,\tand\thabits\tgenerate\tlosses\tfor\tus\tand\tmake\tus vulnerable.\tWho\tand\twhat\tare\tthey? When\twe\tmake\tour\tNew\tYear\u2019s\tresolutions,\twe\ttend\tto\temphasize\tadding\tnew challenges\tto\tour\tlives.\tIt\u2019s\tgreat\tto\thave\tthis\tkind\tof\tobjective,\tbut\tsetting\t\u201cgood riddance\u201d\tgoals\tcan\thave\tan\teven\tbigger\timpact.\tFor\texample: Stop\tsnacking\tbetween\tmeals Eat\tsweets\tonly\tonce\ta\tweek Gradually\tpay\toff\tall\tdebt Avoid\tspending\ttime\twith\ttoxic\tpeople Avoid\tspending\ttime\tdoing\tthings\twe\tdon\u2019t\tenjoy,\tsimply\tbecause\twe\tfeel obligated\tto\tdo\tthem Spend\tno\tmore\tthan\ttwenty\tminutes\ton\tFacebook\tper\tday To\tbuild\tresilience\tinto\tour\tlives,\twe\tshouldn\u2019t\tfear\tadversity,\tbecause\teach setback\tis\tan\topportunity\tfor\tgrowth.\tIf\twe\tadopt\tan\tantifragile\tattitude,\twe\u2019ll\tfind a\tway\tto\tget\tstronger\twith\tevery\tblow,\trefining\tour\tlifestyle\tand\tstaying\tfocused on\tour\tikigai. Taking\ta\thit\tor\ttwo\tcan\tbe\tviewed\tas\teither\ta\tmisfortune\tor\tan\texperience\tthat we\tcan\tapply\tto\tall\tareas\tof\tour\tlives,\tas\twe\tcontinually\tmake\tcorrections\tand\tset new\tand\tbetter\tgoals.\tAs\tTaleb\twrites\tin\tAntifragile,\t\u201cWe\tneed\trandomness,\tmess, adventures,\tuncertainty,\tself-discovery,\thear\ttraumatic\tepisodes,\tall\tthese\tthings that\tmake\tlife\tworth\tliving.\u201d\tWe\tencourage\tthose\tinterested\tin\tthe\tconcept\tof antifragility\tto\tread\tNassim\tNicholas\tTaleb\u2019s\tAntifragile. Life\tis\tpure\timperfection,\tas\tthe\tphilosophy\tof\twabi-sabi\tteaches\tus,\tand\tthe passage\tof\ttime\tshows\tus\tthat\teverything\tis\tfleeting,\tbut\tif\tyou\thave\ta\tclear\tsense of\tyour\tikigai,\teach\tmoment\twill\thold\tso\tmany\tpossibilities\tthat\tit\twill\tseem almost\tlike\tan\teternity.","EPILOGUE Ikigai:\tThe\tart\tof\tliving Mitsuo\tAida\twas\tone\tof\tthe\tmost\timportant\tcalligraphers\tand\thaikuists\tof\tthe twentieth\tcentury.\tHe\tis\tyet\tanother\texample\tof\ta\tJapanese\tperson\twho\tdedicated his\tlife\tto\ta\tvery\tspecific\tikigai:\tcommunicating\temotions\twith\tseventeen-syllable poems,\tusing\ta\tshodo\tcalligraphy\tbrush. Many\tof\tAida\u2019s\thaikus\tphilosophize\tabout\tthe\timportance\tof\tthe\tpresent moment,\tand\tthe\tpassage\tof\ttime.\tThe\tpoem\treproduced\tbelow\tcould\tbe translated\tas\t\u201cIn\tthe\there\tand\tnow,\tthe\tonly\tthing\tin\tmy\tlife\tis\tyour\tlife.\u201d \u3044\u307e\u3053\u3053\u306b\u3057\u304b\u306a\u3044\u308f\u305f\u3057 \u306e\u3044\u306e\u3061\u3042\u306a\u305f\u306e\u3044\u306e\u3061 In\tanother\tpoem,\tAida\twrites\tsimply,\t\u201cHere,\tnow.\u201d\tIt\tis\tan\tartwork\tthat\tseeks to\tevoke\tfeelings\tof\tmono\tno\taware\t(a\tmelancholy\tappreciation\tof\tthe ephemeral). \u3044\u307e\u3053\u3053 The\tfollowing\tpoem\ttouches\ton\tone\tof\tthe\tsecrets\tof\tbringing\tikigai\tinto\tour lives:\t\u201cHappiness\tis\talways\tdetermined\tby\tyour\theart.\u201d \u3057\u3042\u308f\u305b\u306f\u3044\u3064\u3082\u81ea\u5206\u306e\u5fc3\u304c\u304d\u3081\u308b This\tlast\tone,\talso\tby\tAida,\tmeans\t\u201cKeep\tgoing;\tdon\u2019t\tchange\tyour\tpath.\u201d","This\tlast\tone,\talso\tby\tAida,\tmeans\t\u201cKeep\tgoing;\tdon\u2019t\tchange\tyour\tpath.\u201d \u305d\u306e\u307e\u307e\u3067\u3044\u3044\u304c\u306a Once\tyou\tdiscover\tyour\tikigai,\tpursuing\tit\tand\tnurturing\tit\tevery\tday\twill\tbring meaning\tto\tyour\tlife.\tThe\tmoment\tyour\tlife\thas\tthis\tpurpose,\tyou\twill\tachieve\ta happy\tstate\tof\tflow\tin\tall\tyou\tdo,\tlike\tthe\tcalligrapher\tat\this\tcanvas\tor\tthe\tchef who,\tafter\thalf\ta\tcentury,\tstill\tprepares\tsushi\tfor\this\tpatrons\twith\tlove. Conclusion Our\tikigai\tis\tdifferent\tfor\tall\tof\tus,\tbut\tone\tthing\twe\thave\tin\tcommon\tis\tthat\twe are\tall\tsearching\tfor\tmeaning.\tWhen\twe\tspend\tour\tdays\tfeeling\tconnected\tto\twhat is\tmeaningful\tto\tus,\twe\tlive\tmore\tfully;\twhen\twe\tlose\tthe\tconnection,\twe\tfeel despair. Modern\tlife\testranges\tus\tmore\tand\tmore\tfrom\tour\ttrue\tnature,\tmaking\tit\tvery easy\tfor\tus\tto\tlead\tlives\tlacking\tin\tmeaning.\tPowerful\tforces\tand\tincentives (money,\tpower,\tattention,\tsuccess)\tdistract\tus\ton\ta\tdaily\tbasis;\tdon\u2019t\tlet\tthem\ttake over\tyour\tlife. Our\tintuition\tand\tcuriosity\tare\tvery\tpowerful\tinternal\tcompasses\tto\thelp\tus connect\twith\tour\tikigai.\tFollow\tthose\tthings\tyou\tenjoy,\tand\tget\taway\tfrom\tor change\tthose\tyou\tdislike.\tBe\tled\tby\tyour\tcuriosity,\tand\tkeep\tbusy\tby\tdoing\tthings that\tfill\tyou\twith\tmeaning\tand\thappiness.\tIt\tdoesn\u2019t\tneed\tto\tbe\ta\tbig\tthing:\twe might\tfind\tmeaning\tin\tbeing\tgood\tparents\tor\tin\thelping\tour\tneighbors. There\tis\tno\tperfect\tstrategy\tto\tconnecting\twith\tour\tikigai.\tBut\twhat\twe\tlearned from\tthe\tOkinawans\tis\tthat\twe\tshould\tnot\tworry\ttoo\tmuch\tabout\tfinding\tit. Life\tis\tnot\ta\tproblem\tto\tbe\tsolved.\tJust\tremember\tto\thave\tsomething\tthat keeps\tyou\tbusy\tdoing\twhat\tyou\tlove\twhile\tbeing\tsurrounded\tby\tthe\tpeople\twho love\tyou. The\tten\trules\tof\tikigai We\u2019ll\tconclude\tthis\tjourney\twith\tten\trules\twe\u2019ve\tdistilled\tfrom\tthe\twisdom\tof\tthe long-living\tresidents\tof\tOgimi:","1.\tStay\tactive;\tdon\u2019t\tretire.\tThose\twho\tgive\tup\tthe\tthings\tthey\tlove\tdoing\tand do\twell\tlose\ttheir\tpurpose\tin\tlife.\tThat\u2019s\twhy\tit\u2019s\tso\timportant\tto\tkeep\tdoing things\tof\tvalue,\tmaking\tprogress,\tbringing\tbeauty\tor\tutility\tto\tothers,\thelping out,\tand\tshaping\tthe\tworld\taround\tyou,\teven\tafter\tyour\t\u201cofficial\u201d\tprofessional activity\thas\tended. 2.\tTake\tit\tslow.\tBeing\tin\ta\thurry\tis\tinversely\tproportional\tto\tquality\tof\tlife.\tAs the\told\tsaying\tgoes,\t\u201cWalk\tslowly\tand\tyou\u2019ll\tgo\tfar.\u201d\tWhen\twe\tleave\turgency behind,\tlife\tand\ttime\ttake\ton\tnew\tmeaning. 3.\tDon\u2019t\tfill\tyour\tstomach.\tLess\tis\tmore\twhen\tit\tcomes\tto\teating\tfor\tlong\tlife, too.\tAccording\tto\tthe\t80\tpercent\trule,\tin\torder\tto\tstay\thealthier\tlonger,\twe\tshould eat\ta\tlittle\tless\tthan\tour\thunger\tdemands\tinstead\tof\tstuffing\tourselves. 4.\tSurround\tyourself\twith\tgood\tfriends.\tFriends\tare\tthe\tbest\tmedicine, there\tfor\tconfiding\tworries\tover\ta\tgood\tchat,\tsharing\tstories\tthat\tbrighten\tyour day,\tgetting\tadvice,\thaving\tfun,\tdreaming\t.\t.\t.\tin\tother\twords,\tliving. 5.\tGet\tin\tshape\tfor\tyour\tnext\tbirthday.\tWater\tmoves;\tit\tis\tat\tits\tbest\twhen\tit flows\tfresh\tand\tdoesn\u2019t\tstagnate.\tThe\tbody\tyou\tmove\tthrough\tlife\tin\tneeds\ta\tbit of\tdaily\tmaintenance\tto\tkeep\tit\trunning\tfor\ta\tlong\ttime.\tPlus,\texercise\treleases hormones\tthat\tmake\tus\tfeel\thappy. 6.\tSmile.\tA\tcheerful\tattitude\tis\tnot\tonly\trelaxing\u2014it\talso\thelps\tmake\tfriends. It\u2019s\tgood\tto\trecognize\tthe\tthings\tthat\taren\u2019t\tso\tgreat,\tbut\twe\tshould\tnever\tforget what\ta\tprivilege\tit\tis\tto\tbe\tin\tthe\there\tand\tnow\tin\ta\tworld\tso\tfull\tof\tpossibilities. 7.\tReconnect\twith\tnature.\tThough\tmost\tpeople\tlive\tin\tcities\tthese\tdays, human\tbeings\tare\tmade\tto\tbe\tpart\tof\tthe\tnatural\tworld.\tWe\tshould\treturn\tto\tit often\tto\trecharge\tour\tbatteries. 8.\tGive\tthanks.\tTo\tyour\tancestors,\tto\tnature,\twhich\tprovides\tyou\twith\tthe\tair you\tbreathe\tand\tthe\tfood\tyou\teat,\tto\tyour\tfriends\tand\tfamily,\tto\teverything\tthat brightens\tyour\tdays\tand\tmakes\tyou\tfeel\tlucky\tto\tbe\talive.\tSpend\ta\tmoment\tevery day\tgiving\tthanks,\tand\tyou\u2019ll\twatch\tyour\tstockpile\tof\thappiness\tgrow. 9.\tLive\tin\tthe\tmoment.\tStop\tregretting\tthe\tpast\tand\tfearing\tthe\tfuture.\tToday is\tall\tyou\thave.\tMake\tthe\tmost\tof\tit.\tMake\tit\tworth\tremembering. 10.\tFollow\tyour\tikigai.\tThere\tis\ta\tpassion\tinside\tyou,\ta\tunique\ttalent\tthat gives\tmeaning\tto\tyour\tdays\tand\tdrives\tyou\tto\tshare\tthe\tbest\tof\tyourself\tuntil\tthe very\tend.\tIf\tyou\tdon\u2019t\tknow\twhat\tyour\tikigai\tis\tyet,\tas\tViktor\tFrankl\tsays,\tyour mission\tis\tto\tdiscover\tit. The\tauthors\tof\tthis\tbook\twish\tyou\ta\tlong,\thappy,\tand\tpurposeful\tlife. Thank\tyou\tfor\tjoining\tus, H\u00c9CTOR\tGARC\u00cdA\tAND\tFRANCESC\tMIRALLES","NOTES Chapter\tI.\tIkigai 1\t\t\t\t\tDan\tBuettner.\tThe\tBlue\tZones:\tLessons\tfor\tLiving\tLonger\tfrom\tthe\tPeople\tWho\u2019ve\tLived\tthe\tLongest. People\tin\tall\tBlue\tZones\t(except\tAdventists)\tdrink\talcohol\tmoderately\tand\tregularly.\tModerate\tdrinkers outlive\tnondrinkers.\tThe\ttrick\tis\tto\tdrink\t1\u20132\tglasses\tper\tday\t(preferably\tSardinian\tCannonau\twine), with\tfriends\tand\/or\twith\tfood.\tAnd\tno,\tyou\tcan\u2019t\tsave\tup\tall\tweek\tand\thave\t14\tdrinks\ton\tSaturday. Retrieved\tvia\thttps:\/\/www.bluezones.com\/2016\/11\/power-9\/#sthash.4LTc0NED.dpuf. Chapter\tII.\tAntiaging\tSecrets 1\t\t\t\t\tEduard\tPunset.\tInterview\twith\tShlomo\tBreznitz\tfor\tRedes,\tRTVE\t(Radio\tTelevisi\u00f3n\tEspa\u00f1ola). Retrieved\tvia\thttp:\/\/www.rtve.es\/television\/20101024\/pon-forma-tu-cerebro\/364676.shtml. 2\t\t\t\t\tHoward\tS.\tFriedman\tand\tLeslie\tR.\tMartin.\tThe\tLongevity\tProject:\tSurprising\tDiscoveries\tfor\tHealth\tand Long\tLife\tfrom\tthe\tLandmark\tEight-Decade\tStudy.\tRetrieved\tvia\thttp:\/\/www.penguin randomhouse.com\/books\/307681\/the-longevity-project-by-howard-s-friedman\/9780452297708\/. Chapter\tIII.\tFrom\tLogotherapy\tto\tIkigai 1\t\t\t\t\tViktor\tE.\tFrankl,\tRichard\tWinston\t(translator),\tClara\tWinston.\tThe\tDoctor\tand\tthe\tSoul:\tFrom Psychotherapy\tto\tLogotherapy.\tVintage,\t1986. 2\t\t\t\t\tViktor\tE.\tFrankl.\tMan\u2019s\tSearch\tfor\tUltimate\tMeaning.\tBasic\tBooks,\t2000. 3\t\t\t\t\tIbid. 4\t\t\t\t\tViktor\tE.\tFrankl.\tThe\tWill\tto\tMeaning:\tFoundations\tand\tApplications\tof\tLogotherapy.\tMeridian\/Plume, 1988. 5\t\t\t\t\tShoma\tMorita.\tMorita\tTherapy\tand\tthe\tTrue\tNature\tof\tAnxiety-Based\tDisorders.\tState\tUniversity\tof\tNew York\tPress,\t1998. 6\t\t\t\t\tThich\tNhat\tHanh.\tThe\tMiracle\tof\tMindfulness:\tAn\tIntroduction\tto\tthe\tPractice\tof\tMeditation.\tBeacon Press,\t1996. 7\t\t\t\t\tMorita.\tMorita\tTherapy. Chapter\tIV.\tFind\tFlow\tin\tEverything\tYou\tDo 1\t\t\t\t\t\u201cCrafting\tFun\tUser\tExperiences:\tA\tMethod\tto\tFacilitate\tFlow\u2014A\tConversation\twith\tOwen\tSchaffer.\u201d Retrieved\tvia\thuman\tfactors.com\/whitepapers\/crafting_fun_ux.asp. 2\t\t\t\t\tErnest\tHemingway.\tOn\tWriting.\tScribner,\t1984. 3\t\t\t\t\tBertrand\tRussell.\tUnpopular\tEssays.\tRoutledge,\t2009. 4\t\t\t\t\tThe\tCollected\tPapers\tof\tAlbert\tEinstein,\tvol.\t1.\tPrinceton\tUniversity\tPress,\t1987. 5\t\t\t\t\tEyal\tOphir,\tClifford\tNass,\tand\tAnthony\tD.\tWagner,\t\u201cCognitive\tControl\tin\tMedia\tMultitaskers.\u201d Retrieved\tvia\twww.pnas.org\/content\/106\/37\/15583.full.","6\t\t\t\t\tSara\tThom\u00e9e,\tAnnika\tH\u00e4renstam,\tand\tMats\tHagberg,\t\u201cMobile\tPhone\tUse\tand\tStress,\tSleep Disturbances,\tand\tSymptoms\tof\tDepression\tAmong\tYoung\tAdults\u2014A\tProspective\tCohort\tStudy.\u201d Retrieved\tvia\thttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3042390\/. 7\t\t\t\t\tNobuyuki\tHayashi.\tIdainaru\tKurieteabu\tDerekuta\tNo\tKiseki.\t[Steve\tJobs:\tThe\tGreatest\tCreative Director]\tASCII\tMedia\tWorks,\t2007.\tIt\thas\tnot\tbeen\ttranslated\tinto\tEnglish. 8\t\t\t\t\tRichard\tP.\tFeynman.\t\u201cWhat\tDo\tYou\tCare\tWhat\tOther\tPeople\tThink?\u201d:\tFurther\tAdventures\tof\ta\tCurious Character.\tW.\tW.\tNorton,\t2001. Chapter\tV.\tMasters\tof\tLongevity 1\t\t\t\t\tEmma\tInnes,\t\u201cThe\tsecret\tto\ta\tlong\tlife?\tSushi\tand\tsleep,\taccording\tto\tthe\tworld\u2019s\toldest\twoman,\u201d\tDaily Mail.\tRetrieved\tvia\thttp:\/\/www.dailymail.co.uk\/health\/article-2572316\/The-secret-long-life-Sushi-sleep- according-worlds-oldest-woman.html. 2\t\t\t\t\t\u201cMuere\ta\tlos\t116\tla\tmujer\tmas\tlongeva\tseg\u00fan\tel\tLibro\tGuinness\tde\tlos\tR\u00e9cords,\u201d\tEl\tPa\u00eds.\tRetrieved\tvia http:\/\/elpais.com\/elpais\/2006\/08\/28\/actualidad\/1156747730_850215.html. 3\t\t\t\t\tSupercentenarians.\tEditors:\tH.\tMaier,\tJ.\tGampe,\tB.\tJeune,\tJ.\tW.\tVaupel,\tJ.-M.\tRobine.\tSpringer-Verlag, 2010. 4\t\t\t\t\tDavid\tBatty,\t\u201cWorld\u2019s\toldest\tman\tdies\tat\t114,\u201d\tThe\tGuardian.\tRetrieved\tvia https:\/\/www.theguardian.com\/world\/2011\/apr\/15\/world-oldest-man-dies-at-114. 5\t\t\t\t\tRalph\tBlumenthal,\t\u201cWorld\u2019s\tOldest\tMan,\tThough\tOnly\tBriefly,\tDies\tat\t111\tin\tNew\tYork,\u201d\tNew\tYork Times.\tRetrieved\tvia\thttps:\/\/www.nytimes.com\/2014\/06\/09\/nyregion\/worlds-oldest-man-though-only- briefly-dies-at-111-in-new-york.html?. 6\t\t\t\t\tHenry\tD.\tSmith.\tHokusai:\tOne\tHundred\tViews\tof\tMt.\tFuji.\tGeorge\tBraziller,\tInc.,\t1988. 7\t\t\t\t\t\u201cOld\tMasters\tat\tthe\tTop\tof\tTheir\tGame,\u201d\tNew\tYork\tTimes\tMagazine.\tRetrieved\tvia http:\/\/www.nytimes.com\/interactive\/2014\/10\/23\/magazine\/old-masters-at-top-of-their-game.html?_r=0. 8\t\t\t\t\tIbid. 9\t\t\t\t\tToshio\tBan.\tThe\tOsamu\tTezuka\tStory:\tA\tLife\tin\tManga\tand\tAnime.\tStone\tBridge\tPress,\t2016. 10\t\t\t\t\tRosamund\tC.\tBarnett\tand\tCaryl\tRivers.\tThe\tAge\tof\tLongevity:\tRe-Imagining\tTomorrow\tfor\tOur\tNew Long\tLives.\tRowman\t&\tLittlefield\tPublishers,\t2016. 11\t\t\t\t\t\u201cOld\tMasters\tat\tthe\tTop\tof\tTheir\tGame,\u201d\tNew\tYork\tTimes\tMagazine. 12\t\t\t\t\tIbid. 13\t\t\t\t\tIbid. 14\t\t\t\t\tIbid. 15\t\t\t\t\tIbid. Chapter\tVI.\tLessons\tfrom\tJapan\u2019s\tCentenarians 1\t\t\t\t\tStrictly\tspeaking,\tShinto\tmeans\t\u201cthe\tway\tof\tthe\tkami.\u201d\tIn\tJapanese,\tkami\trefers\tto\tspirits\tor\tphenomena that\tcoexist\twith\tus\tin\tnature. 2\t\t\t\t\tWashington\tBurnap.\tThe\tSphere\tand\tDuties\tof\tWoman:\tA\tCourse\tof\tLectures\t(1848).\tRetrieved\tvia https:\/\/archive-org\/details\/spheredutiesofwo00burn. Chapter\tVII.\tThe\tIkigai\tDiet 1\t\t\t\t\tBradley\tJ.\tWillcox,\tD.\tCraig\tWillcox,\tand\tMakoto\tSuzuki.\tThe\tOkinawa\tProgram:\tHow\tthe\tWorld\u2019s Longest-Lived\tPeople\tAchieve\tEverlasting\tHealth\u2014and\tHow\tYou\tCan\tToo.\tRetrieved\tvia http:\/\/www.penguinrandomhouse.com\/books\/190921\/the-okinawa-program-by-bradley-j-willcox-md-d- craig-willcox-phd-makoto-suzuki-md-foreword-by-andrew-weil-md\/.","2\t\t\t\t\tLuigi\tFontana,\tEdward\tP.\tWeiss,\tDennis\tT.\tVillareal,\tSamuel\tKlein,\tand\tJohn\tO.\tHolloszy.\t\u201cLong-term Effects\tof\tCalorie\tor\tProtein\tRestriction\ton\tSerum\tIGF-1\tand\tIGFBP-3\tConcentration\tin\tHumans.\u201d Retrieved\tvia\thttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2673798\/. 3\t\t\t\t\tEdda\tCava\tand\tLuigi\tFontana.\t\u201cWill\tCalorie\tRestriction\tWork\tin\tHumans?\u201d\tRetrieved\tvia https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3765579\/. 4\t\t\t\t\tW.\tE.\tBronner\tand\tG.\tR.\tBeecher.\t\u201cMethod\tfor\tDetermining\tthe\tContent\tof\tCatechins\tin\tTea\tInfusions by\tHigh-Performance\tLiquid\tChromatography.\u201d\tRetrieved\tvia https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9618918. Chapter\tVIII.\tGentle\tMovements,\tLonger\tLife 1\t\t\t\t\t\u201cSitting\tIs\tthe\tNew\tSmoking,\u201d\tStart\tStanding.\tRetrieved\tvia\thttp:\/\/www.startstanding.org\/sitting-new- smoking\/. 2\t\t\t\t\tBrigid\tSchulte,\t\u201cHealth\tExperts\tHave\tFigured\tOut\tHow\tMuch\tTime\tYou\tShould\tSit\tEach\tDay,\u201d Washington\tPost.\tRetrieved\tvia\thttps:\/\/www.washingtonpost.com\/news\/wonk\/wp\/2015\/06\/02\/medical- researchers-have-figured-out-how-much-time-is-okay-to-spend-sitting-each-day\/? utm_term=.d9d8df01a807. 3\t\t\t\t\tKenneth\tM.\tSancier,\tPhD,\t\u201cMedical\tApplications\tof\tQigong,\u201d\tAlternative\tTherapies,\tJanuary\t1996(vol. 2,\tno.\t1).\tRetrieved\tvia\thttp:\/\/www.ichikung.com\/pdf\/MedicalApplicationsQi\tgong.pdf. 4\t\t\t\t\tYang\tJwing-Ming.\tThe\tEssence\tof\tTaiji\tQigong.\tYMAA\tPublication\tCenter,\t1998. 5\t\t\t\t\tGe\tHong\t(AD\t284\u2013364).\tRetrieved\tvia\thttps:\/\/en.wikipedia.org\/wiki\/Ge_Hong. Chapter\tIX.\tResilience\tand\tWabi-sabi 1\t\t\t\t\tEpictetus.\tDiscourses\tand\tSelected\tWritings.\tPenguin,\t2008. 2\t\t\t\t\tSeneca.\tLetters\tfrom\ta\tStoic.\tPenguin,\t2015. 3\t\t\t\t\t\u201cIse\tShrine,\u201d\tEncyclopaedia\tBritannica.\tRetrieved\tvia\thttps:\/\/www.britannica.com\/topic\/Ise-Shrine. 4\t\t\t\t\tNassim\tNicholas\tTaleb.\tAntifragile:\tThings\tThat\tGain\tfrom\tDisorder.\tRandom\tHouse,\t2014.","SUGGESTIONS\tFOR\tFURTHER\tREADING The\tauthors\tof\tIkigai\twere\tgreatly\tinspired\tby: Breznitz,\tShlomo,\tand\tCollins\tHemingway.\tMaximum\tBrainpower:\tChallenging the\tBrain\tfor\tHealth\tand\tWisdom.\tBallantine\tBooks,\t2012. Buettner,\tDan.\tThe\tBlue\tZones:\tLessons\tfor\tLiving\tLonger\tfrom\tthe\tPeople\tWho\u2019ve Lived\tthe\tLongest.\tRetrieved\tvia\thttp:\/\/www.bluezones.com\/2016\/11\/power- 9\/#sthash.4LTc0NED.dpuf. Csikszentmihalyi,\tMihaly.\tFlow:\tThe\tPsychology\tof\tOptimal\tExperience.\tHarper Perennial,\t1990. Frankl,\tViktor\tE.\tThe\tDoctor\tand\tthe\tSoul:\tFrom\tPsychotherapy\tto\tLogotherapy. Vintage,\t1986. \u2014\u2014\u2014.\tMan\u2019s\tSearch\tfor\tUltimate\tMeaning.\tBasic\tBooks,\t2000. \u2014\u2014\u2014.\tThe\tWill\tto\tMeaning:\tFoundations\tand\tApplications\tof\tLogotherapy. Meridian\/Plume,\t1988. Friedman,\tHoward\tS.,\tand\tLeslie\tR.\tMartin.\tThe\tLongevity\tProject:\tSurprising Discoveries\tfor\tHealth\tand\tLong\tLife\tfrom\tthe\tLandmark\tEight-Decade\tStudy. Plume,\t2012. Morita,\tShoma.\tMorita\tTherapy\tand\tthe\tTrue\tNature\tof\tAnxiety-Based\tDisorders. State\tUniversity\tof\tNew\tYork\tPress,\t1998. Taleb,\tNassim\tNicholas.\tIncerto\tseries:\tFooled\tby\tRandomness,\tThe\tBlack\tSwan, The\tBed\tof\tProcrustes,\tAntifragile.\tRandom\tHouse,\t2012. Willcox,\tBradley\tJ.,\tD.\tCraig\tWillcox,\tand\tMakoto\tSuzuki.\tThe\tOkinawa\tDiet Plan:\tGet\tLeaner,\tLive\tLonger,\tand\tNever\tFeel\tHungry.\tClarkson\tPotter,\t2001.","ABOUT\tTHE\tAUTHORS H\u00e9ctor\tGarc\u00eda\tis\ta\tcitizen\tof\tJapan,\twhere\the\thas\tlived\tfor\tover\ta\tdecade,\tand\tof Spain,\twhere\the\twas\tborn.\tA\tformer\tsoftware\tengineer,\the\tworked\tat\tCERN\tin Switzerland\tbefore\tmoving\tto\tJapan,\twhere\the\tdeveloped\tvoice\trecognition software\tand\tthe\ttechnology\tneeded\tfor\tSilicon\tValley\tstart-ups\tto\tenter\tthe Japanese\tmarket.\tHe\tis\tthe\tcreator\tof\tthe\tpopular\tblog\tkirainet.com\tand\tthe author\tof\tA\tGeek\tin\tJapan,\ta\t#1\tbestseller\tin\tJapan. Francesc\tMiralles\tis\tan\taward-winning\tauthor\twho\thas\twritten\ta\tnumber\tof bestselling\tself-help\tand\tinspirational\tbooks.\tBorn\tin\tBarcelona,\the\tstudied journalism,\tEnglish\tliterature,\tand\tGerman,\tand\thas\tworked\tas\tan\teditor,\ta translator,\ta\tghostwriter,\tand\ta\tmusician.\tHis\tnovel\tLove\tin\tLowercase\thas\tbeen translated\tinto\ttwenty\tlanguages.","What\u2019s\tnext\ton your\treading\tlist? Discover\tyour\tnext great\tread! Get\tpersonalized\tbook\tpicks\tand\tup-to-date\tnews\tabout\tthis\tauthor. Sign\tup\tnow.","*\tEnglish\ttranslation\tby\tSteven\tTolliver.","*\tTao\tYin:\tgeneral\tterm\treferring\tto\tthe\tancient\tarts\tmeant\tto\tfoster\tmental\tand\tphysical\twell-being. http:\/\/www.gutenberg.org\/ebooks\/authors\/search\/?query=Ge,+Hong."]