Chapter 1: The Importance of a Healthy Mind and Body

As you reach the age of 78, the question arises: where do you envision yourself? Do you see yourself reminiscing about the past while your vitality diminishes? It’s all too easy to fall into that pattern.

Life is too precious to waste. Embrace every moment and indulge in the joys of living. Enjoy hearty meals and perhaps a glass of wine; tomorrow is never guaranteed. Some radio stations cater to nostalgia, playing tunes from the past without a hint of modern music. You could find yourself stuck in a loop of classic hits from the Beach Boys to Buddy Holly.

But is that truly how you wish to spend your golden years? Is isolation in a Senior Bubble what you desire, disconnected from the vibrant world of today? Wouldn’t you like to explore the music that resonates with younger generations?

Here are some insights on how to break free from that Senior Bubble and rejuvenate your mind and body.

Understanding Your Mind

Have you ever pondered the nature of your mind? What is it? Is it confined to your brain, or does it extend beyond? Is the mind merely a product of the brain, or is it the other way around?

The Mind’s Role in Shaping Reality

You might not have considered it, but your mind plays a crucial role in co-creating your reality. The world you perceive is heavily influenced by your five senses. Reflect on the wisdom of a 12th-century Zen Master:

> "These mountains, these rivers, the whole world itself, together with sun, moon, and stars — not one of them exists outside your mind!"

> — Zen Master Huang Po

Could Huang Po be onto something profound? This idea may challenge conventional thinking. Discuss it at a dinner gathering, and you might hear someone dismiss it as absurd.

I won't delve into a debate on this topic. My perspective is shaped not by scientific rationale but by Buddhist teachings and the wisdom of Zen masters. For a moment, let’s assume Huang Po is right: your mind is the architect of your world. Your senses interact with the environment, generating the experiences crucial for your existence.

Your internal landscape creates a metaphorical rainbow — it doesn’t reside in the sky, but within you. That’s a remarkable thought! Your auditory system allows you to perceive the sound of a tree falling in an empty forest.

The Power of Meditation

Your mind serves as a gateway to the universe. Without it, existence would cease. To say that your mind is essential to your being is an understatement.

Be mindful of what you engage with. Opt for uplifting literature and inspiring films. Explore poetry and appreciate art. Listen to music that stirs your soul, whether it’s Beethoven, Miles Davis, or Joni Mitchell.

If your mind is a window to the world, perhaps it’s time for a thorough cleaning. The most effective way to achieve that clarity is through meditation.

My Journey with Daily Meditation

For 25 years, I’ve practiced Zen meditation sporadically. However, it wasn’t until two years ago that I committed to meditating for half an hour daily, which transformed my life.

I’ve become calmer, more patient, and kinder. My ability to concentrate has improved dramatically, and I’ve gained the confidence to write publicly. What catalyzed these changes? A quieter mind through meditation.

The Transformative Effects of Meditation

Only by altering our mindset can we attain true fulfillment and alleviate suffering. We often dwell in our thoughts, neglecting the present. By meditating and learning to release our thoughts, we can shift our focus from the past and future to the here and now.

This transformation stems from meditation. As you become adept at being present during meditation, you’ll find it easier to remain present in your daily life. This is my personal experience through consistent meditation practice.

Strengthening Your Aging Body

I don’t claim to be an expert on maintaining a robust body, but I can share my journey at 78. While my body isn’t as strong as I’d like, I’m actively working on it. My goal is to shed excess weight and improve my walking stamina.

On New Year’s Day, I made a commitment:

1. Extend my meditation from half an hour to an hour daily. This adjustment is significant; adapting to an hour of meditation takes time.
2. Walk for at least half an hour each day from January until April 1st.
3. Eliminate alcohol from my routine for three months.

Walking: A Simple Yet Effective Exercise

Walking is a fantastic form of exercise for anyone, regardless of age or fitness level. I’m determined that daily walking will lead to a more powerful body by April. Ideally, I aim for about 12,000 steps daily.

While I could incorporate weight training, I’ve chosen to focus solely on walking for simplicity. By refraining from alcohol, I anticipate losing weight and enhancing my well-being. As of now, I feel better, write more, and walk daily, although I must admit that my legs are still adjusting.

Once you lose the habit of walking or running, it can be challenging to regain that momentum. But I am committed to it.

A photo of my younger self, taken 29 years ago, serves as motivation. I was fit, and I desire to reclaim that vitality. While I may never be 49 again, I aspire to possess an energetic and strong body for my age.

The Importance of Leg Strength

My Tai Chi instructor often emphasized the significance of leg strength, warning that strong legs are vital for mobility. Not only do they support you, but they also assist in blood circulation, acting as a secondary heart.

Reaching a point where one relies on a walker is a daunting reality. This truth resonates deeply with me at 78, which is why I take my daily walks seriously.

Final Thoughts on Mind-Body Wellness

Numerous avenues exist for fostering a peaceful mind and a strong body in later years. Personally, I have chosen daily meditation and walking as my primary practices. While I haven’t discussed diet in detail, my meals are generally wholesome, as my wife and I prioritize cooking from scratch with organic ingredients.

I don’t subscribe to fad diets that eliminate entire food groups. I follow the philosophy of Michael Pollan:

> “Eat real food, not too much, mostly plants.”

Summary

Engage in daily meditation to cultivate a tranquil mind. Alternatively, consider activities like yoga, running, or tai chi — whatever resonates with you, as enjoyment is key for sustainability.

Exercise daily to enhance your physical health. Maintain moderate alcohol consumption and be mindful of your diet.

Thank you for reading!

Gary

January 2023

This first video delves into the transformative power of the mind and how it can significantly alter your life for the better.

The second video explores the concept of reprogramming your mind while you sleep, highlighting methods to heal both body and mind.