BBA III SEMESTER
BASIC ENGLISH
UNIT-1
TEXT AND MEDIA TEXT
IKIGAI – HÉCTOR
GARCÍA AND FRANCESC MIRALLES
Multiple Choice
Questions
1) Does the word
“Ikigai” mean?
a) Living for money b) Reason to live
c) Working hard d) Being famous
Ans: b) Reason to live
2) Where is the village Ogimi located?
a) China b) USA c) Japan d) Korea
Ans: c) Japan
3) Ogimi is known as the “Village of ______.”
a) Happiness b) Success c) Longevity d) Youth
Ans: c) Longevity
4) Who wrote the book “Ikigai”?
a) William Blake and A.J. Cronin
b) Héctor García and Francesc Miralles
c) Abraham Lincoln and Amitav Ghosh
d) Jomo Kenyatta and D.H. Lawrence
Ans: b) Héctor García
and Francesc Miralles
5) Which of the following is NOT part of
the Ikigai diagram?
a) What you love b)
What you are good at
c) What your friends like d)
What you can be paid for
Ans: c) What your friends like
6) Which place has the highest number of centenarians?
a) New York b) London c) Okinawa d) Paris
Ans: c) Okinawa
7) What is “Hara Hachi Bu”?
a) A type of Japanese exercise b)
A famous festival
c) Eating until 80% full d)
A morning prayer
Ans: c) Eating until
80% full
8) Which type of food do Okinawans mostly eat?
a) Junk food b)
Meat-heavy meals
c) Plant-based light food d)
Fast food
Ans: c) Plant-based
light food
9) Which of the following is a key feature
of Okinawan lifestyle?
a) Working 20 hours a day
b) Living alone
c) Community support through moai groups
d) Eating a lot of sweets
Ans: c) Community
support through moai groups
10) What is “moai”?
a) A Japanese drink b)
A support group of friends
c) A type of food d)
A house
Ans: b) A support group
of friends
11) What is the main idea of the book “Ikigai”?
a) How to become rich b)
How to live longer and happier
c) How to travel the world d)
How to become famous
Ans: b) How to live longer and happier
12) What happens when people retire and stop meaningful
activity?
a) Their health improves b)
They get richer
c) Their health often declines d)
They find new ikigai
Ans: c) Their health often declines
13) Which of the following is a Japanese idea
mentioned in the book?
a) Wabi-sabi b)
Carpe diem
c) Hakuna Matata d)
YOLO
Ans: a) Wabi-sabi
14) What does “Wabi-sabi” mean?
a) Living with stress b)
Accepting imperfection
c) Running fast d) Eating sweets
Ans: b) Accepting
imperfection
15) “Ichigo ichie” teaches us to:
a) Work more hours b)
Eat more food
c) Treasure each moment d)
Think about the past
Ans: c) Treasure each
moment
16) Which is a common drink in Okinawa?
a) Soda b) Green tea c) Coffee d) Milkshake
Ans: b) Green tea
17) Flow is a state when you are:
a) Sleeping b)
Completely focused on an activity
c) Angry at someone d)
Multitasking
Ans: b) Completely
focused on an activity
18) Flow gives people:
a) Stress b) Boredom c) Joy and focus d) Laziness
Ans: c) Joy and focus
19) What is the main carbohydrate in the Okinawan diet?
a) Rice b) Bread c) Sweet potatoes d) Corn
Ans: c) Sweet potatoes
20) Why do Okinawan people live long lives?
a) Because of expensive hospitals b)
Because of simple, balanced lifestyle
c) Because they don’t work d)
Because they sleep all day
Ans: b) Because of
simple, balanced lifestyle
21) Which of the following is part of Ikigai?
a) Playing video games b)
Doing what the world needs
c) Ignoring others d)
Sleeping all day
Ans: b) Doing what the
world needs
22) What attitude do Okinawan people usually have?
a) Negative and angry b)
Lazy and tired
c) Positive and cheerful d)
Serious and worried
Ans: c) Positive and
cheerful
23) According to the book, living in the present helps
to:
a) Increase stress b)
Reduce stress and bring peace
c) Make us rich d)
Waste time
Ans: b) Reduce stress
and bring peace
24) Kaizen means:
a) Big changes once a year b)
Doing nothing
c) Continuous small improvements d)
Complaining daily
Ans: c) Continuous
small improvements
25) According to the book, anyone can find their ikigai
by:
a) Being lucky b)
Reflecting, exploring, and improving daily
c) Doing nothing d)
Following others blindly
Ans: b) Reflecting,
exploring, and improving daily
26) According to the book, what is the first step
to finding your Ikigai?
a) Copying others b)
Self-reflection
c) Earning more money d)
Moving to Japan
Ans: b) Self-reflection
27) Which of the following is a benefit of having
Ikigai?
a) More stress b)
Less social connection
c) Longer and happier life d)
Laziness
Ans: b) Longer and happier life
28) People who have a clear Ikigai usually feel:
a) Lost and tired b)
Motivated and active
c) Angry and sad d)
Bored
Ans: b) Motivated and
active
29) According to the book, why is staying active
after retirement important?
a) It keeps the mind and body healthy b)
It gives more money
c) It impresses people d)
It is a tradition
Ans: a) It keeps the
mind and body healthy
30) Which type of exercises do Okinawan people mostly do?
a) Intense gym workouts b)
Gentle daily movement and walking
c) Marathon running d)
None
Ans: b) Gentle daily
movement and walking
31) Which is a typical habit of
long-living Okinawan elders?
a) Overeating b)
Social isolation
c) Daily gardening and housework d)
Sleeping all day
Ans: c) Daily gardening and housework
32) Why do Okinawans rarely suffer from lifestyle
diseases?
a) Because of their genes only
b) Because they live alone
c) Because of their simple food and active lifestyle
d) Because of fast food
Ans: c) Because of their simple food and active lifestyle
33) According to the authors, stress affects:
a) Only the mind b)
Only the body
c) Both mind and body d)
Neither mind nor body
Ans: c) Both mind and body
34) Which practice helps reduce stress and increase
focus?
a) Multi-tasking b)
Mindfulness and flow
c) Eating a lot d)
Ignoring work
Ans: b) Mindfulness and
flow
35) In the book, the authors compare Ikigai to a:
a) Treasure map b)
Mountain peak
c) Garden that needs daily care d)
Fast car
Ans: c) Garden that needs daily care
36) What happens when a person loses their Ikigai?
a) They become healthier b)
They feel empty or lost
c) They become famous d)
They sleep better
Ans: b) They feel empty
or lost
37) According to the book, purpose is
closely linked to:
a) Money b)
Health and happiness
c) Fame d)
Laziness
Ans: b) Health and
happiness
38) Which of these is an example of Ikigai?
a) A painter who loves creating art and inspires others
b) A person who sleeps all day
c) Someone who copies others’ dreams
d) A person with no goals
Ans: a) A painter who loves creating art and inspires others
39) What does “Shinrin-yoku” mean?
a) Forest bathing (walking calmly in nature) b)
Eating more food
c) Swimming every day d)
Sleeping early
Ans: a) Forest bathing (walking calmly in nature)
40) Which of these is a daily habit of
happy and long-living people?
a) Staying isolated b)
Helping others
c) Complaining daily d)
Eating junk food
Ans: b) Helping others
41) According to the book, why is community
important for well-being?
a) It makes us busy b)
It gives money
c) It gives emotional support and belonging d)
It increases stress
Ans: c) It gives emotional support and belonging
42) What is a moai group mainly for?
a) Competing with each other b)
Sharing gossip
c) Offering friendship and financial support d)
Selling things
Ans: c) Offering
friendship and financial support
43) Which is NOT a key lesson from Ikigai?
a) Keep improving b)
Stay connected
c) Work for what you love d)
Become rich quickly
Ans: d) Become rich quickly
44) According to the book, how should we approach daily
life?
a) With rush and stress b)
With calmness and joy
c) With anger d)
Without purpose
Ans: b) With calmness and joy
45) Why are having small daily goals encouraged?
a) It builds discipline and progress b) It
wastes time
c) It is boring d)
It makes us lazy
Ans: a) It builds
discipline and progress
46) Which Japanese concept focuses on continuous
improvement?
a) Wabi-sabi b)
Kaizen
c) Ikigai d)
Moai
Ans: b) Kaizen
47) According to the book, what is better than retiring
completely?
a) Keep working on what you love in some way b)
Doing nothing
c) Traveling always d)
Sleeping late
Ans: a) Keep working on what you love in some way
48) What type of mindset helps people
live longer?
a) Competitive b)
Negative
c) Positive and open d)
Lazy
Ans: c) Positive and
open
49) The authors interviewed elders to learn:
a) Their cooking recipes only
b) Their secrets to long and happy lives
c) How to earn money
d) How to become famous
Ans: b) Their secrets
to long and happy lives
50) According to Ikigai, what makes life meaningful?
a) Purpose, connection, and growth b)
Laziness and comfort
c) Competing with others d)
Worrying about the past
Ans: a) Purpose,
connection, and growth
51) Which of the following is a main goal
of living with Ikigai?
a) Living a rushed life b)
Living a meaningful and joyful life
c) Becoming rich quickly d)
Escaping responsibilities
Ans: b) Living a
meaningful and joyful life
52) Which is a common trait found in
people with Ikigai?
a) Lack of focus b) Negative thinking
c) Clear sense of purpose d)
Laziness
Ans: c) Clear sense of
purpose
53) According to the book, why is multitasking
not good?
a) It increases focus b)
It saves energy
c) It divides attention and reduces quality d)
It makes us more creative
Ans: c) It divides
attention and reduces quality
54) What is suggested to maintain flow?
a) Keep distractions away and focus on one task
b) Switch tasks quickly
c) Work while watching TV
d) Worry about the future
Ans: a) Keep
distractions away and focus on one task
55) According to Ikigai, daily joy can
be found in:
a) Only big achievements b)
Expensive things
c) Simple everyday activities d)
Complaining
Ans: c) Simple everyday
activities
56) Why is sleep quality important for a
long life?
a) It improves mental and physical health b)
It wastes time
c) It gives more money d)
It causes laziness
Ans: a) It improves
mental and physical health
57) Which of these habits supports a balanced
life?
a) Overeating
b) Mindful eating and regular movement
c) Ignoring health
d) Stressing about work
Ans: b) Mindful eating
and regular movement
58) What is the main difference between
people who live long and those who don’t, according to the book? a) How much money they have
b) Their education c)
Their daily habits and mindset
d) Their nationality
Ans: c) Their daily
habits and mindset
59) What is the authors’ background?
a) Both are scientists
b) Both are Japanese elders
c) They are writers who explored Japanese culture
d) They are chefs
Ans: c) They are
writers who explored Japanese culture
60) Which of the following is NOT
recommended in the book?
a) Sitting all day b)
Moving regularly
c) Building good social relations d)
Eating plant-based food
Ans: a) Sitting all day
61) What is the benefit of having goals
even at an older age?
a) It keeps the mind and body active b)
It makes people tired
c) It causes stress d)
It is not needed
Ans: a) It keeps the
mind and body active
62) According to Ikigai, living with purpose
can:
a) Shorten life b)
Bring happiness and longer life
c) Cause boredom d)
Create stress only
Ans: b) Bring happiness
and longer life
63) What is the main lesson from the
elders of Okinawa?
a) Work until you are tired
b) Live slowly, help others, and enjoy each moment
c) Spend more money
d) Eat junk food
Ans: b)
Live slowly, help others, and enjoy each moment
64) Which concept encourages accepting life as it
is, including imperfection?
a) Wabi-sabi b) Moai c) Kaizen d) Flow
Ans: a) Wabi-sabi
65) Which concept encourages continuous small improvements?
a) Wabi-sabi b) Moai c) Kaizen d) Flow
Ans: c) Kaizen
66) Which concept is about being fully in the
present moment?
a) Flow b) Kaizen c) Wabi-sabi d) Hara Hachi Bu
Ans: a) Flow
67) According to the book, why should we avoid retirement without purpose?
a) It increases stress
b) It leads to faster decline in health and happiness
c) It is not allowed
d) It wastes money
Ans: b) It leads to
faster decline in health and happiness
68) Which Japanese practice is useful for relaxation and stress relief?
a) Shinrin-yoku (forest bathing) b) Overeating
c) Watching TV all day d) Shopping
Ans: a) Shinrin-yoku (forest bathing)
69) What do people in Okinawa do every morning?
a) Eat junk food
b) Meet their moai group or greet neighbours cheerfully
c) Stay alone silently
d) Argue with others
Ans: b) Meet their moai
group or greet neighbours cheerfully
70) Which of these improves
mental health?
a) Helping others and being kind b) Arguing daily
c) Isolating from society d)
Complaining about problems
Ans: a) Helping others and being kind
71) What does the circle of Ikigai show?
a) How to become rich
b) The balance of passion, mission, vocation, and profession
c) A list of foods
d) A festival calendar
Ans: b) The balance of
passion, mission, vocation, and profession
72) Which is a major reason people in
Okinawa live long?
a) Healthy lifestyle and positive mindset
b) Expensive hospitals
c) Fast cars
d) Big houses
Ans: a) Healthy
lifestyle and positive mindset
73) According to Ikigai, people should wake up in the morning feeling:
a) Tired b)
Excited to live and do meaningful work
c) Lazy d) Angry
Ans: b) Excited to live
and do meaningful work
74) What is one
common misunderstanding about
Ikigai?
a) That it is only about career or money
b) That it includes joy and purpose
c) That it involves community
d) That it brings balance
Ans: a) That it is only
about career or money
75) The book encourages people to:
a) Rush through life b)
Slow down, enjoy life, and find purpose
c) Stop working completely d)
Ignore others
Ans: b) Slow down,
enjoy life, and find purpose
76) What is the main
message of the book “Ikigai”?
a) Work more and get rich
b) Live with purpose, health, and happiness
c) Retire early and rest
d) Follow others blindly
Ans: b) Live with
purpose, health, and happiness
77) According to the authors, what gives deep meaning to life?
a) Having many things b) A sense of purpose and
connection
c) Becoming famous d)
Competing with others
Ans: b) A sense of
purpose and connection
78) Which habit is encouraged to protect mental health?
a) Constant complaining
b) Building positive relationships
c) Comparing yourself with others
d) Working without breaks
Ans: b) Building positive relationships
79) Which of these is a
core part of Ikigai?
a) Passion b) Laziness c) Negativity d) Competition
Ans: a) Passion
80) What should one do if they don’t know their Ikigai yet?
a) Stop searching
b) Reflect, try new things, and keep improving
c) Copy others
d) Wait for someone to tell them
Ans: b) Reflect, try
new things, and keep improving
81) What does Ikigai help to reduce?
a) Purpose b)
Stress and emptiness
c) Motivation d)
Positivity
Ans: b) Stress and
emptiness
82) What is the role
of joy in Ikigai?
a) It’s not important
b) It is central to finding purpose and living well
c) It only comes after retirement
d) It is dangerous
Ans: b) It is central
to finding purpose and living well
83) What happens when people combine passion and profession?
a) They feel bored b) They find Ikigai
more easily
c) They lose focus d)
They stop working
Ans: b) They find
Ikigai more easily
84) According to the book, money alone cannot bring:
a) Food b)
Purpose and lasting happiness
c) Shelter d)
Clothes
Ans: b) Purpose and
lasting happiness
85) Which of these helps
people live longer?
a) Anger and stress
b) A mix of purpose, healthy habits, and strong community
c) Working without rest
d) Eating junk food
Ans: b) A mix of
purpose, healthy habits, and strong community
86) The people of Okinawa often keep working even at old age because:
a) They are forced to
b) They love what they do and find meaning in it
c) They need money only
d) They don’t know how to rest
Ans: b) They love what
they do and find meaning in it
87) What do the authors say about perfection?
a) We should avoid mistakes completely
b) Accept imperfection and grow (Wabi-sabi)
c) Be hard on ourselves
d) Wait until everything is perfect to act
Ans: b) Accept
imperfection and grow (Wabi-sabi)
88) What kind of diet
do Okinawan people usually follow?
a) Heavy meat diet b) Balanced, mostly plant-based, light
meals
c) Junk food daily d) No
proper pattern
Ans: b) Balanced,
mostly plant-based, light meals
89) What is a key
reason Okinawan people rarely
feel lonely?
a) They use social media all day
b) They have close community and moai groups
c) They stay isolated
d) They avoid talking to others
Ans: b) They have close
community and moai groups
90) According to Ikigai, living too fast and stressed leads to:
a) Peace
b) Health problems and unhappiness
c) More meaning
d) Better focus
Ans: b) Health problems
and unhappiness
91) Which mental
state is strongly linked with
Ikigai?
a) Anxiety b) Flow (deep focus and enjoyment)
c) Confusion d)
Anger
Ans: b) Flow (deep
focus and enjoyment)
92) The book suggests that people who find Ikigai are usually:
a) More active and healthy b) More stressed
c) Less creative d)
More lonely
Ans: a) More active and
healthy
93) What role does gratitude
play in Ikigai?
a) It is unimportant b) It brings joy and positive
mindset
c) It increases stress d)
It causes laziness
Ans: b) It brings joy
and positive mindset
94) What is a good way to start the day, according to the book?
a) With anger b) With a sense of purpose and
positivity
c) By checking social media first d)
By complaining
Ans: b) With a sense of
purpose and positivity
95) What is the opposite
of Ikigai?
a) A life without purpose or joy b) A balanced life
c) A mindful life d)
A healthy community
Ans: a) A life without
purpose or joy
96) Which of these daily
actions support Ikigai?
a) Staying curious and learning b) Giving up easily
c) Living in the past d)
Complaining often
Ans: a) Staying curious
and learning
97) Which statement
is true according to Ikigai?
a) We must wait for big changes to be
happy
b) Small, daily improvements make life better
c) Only young people can have Ikigai
d) Ikigai is fixed and cannot change
Ans: b) Small, daily
improvements make life better
98) How do Okinawan elders view aging?
a) As something negative
b) As a natural and joyful part of life
c) As a punishment
d) As something to avoid
Ans: b) As a natural
and joyful part of life
99) What is the best
way to live a long and happy
life, according to the book?
a) Purpose + Healthy lifestyle +
Community + Positive mindset
b) Money + Fame + Power
c) Laziness + Isolation
d) Stress + Competition
Ans: a) Purpose +
Healthy lifestyle + Community + Positive mindset
100) What is Ikigai
in one word?
a) Stress b) Reason for living
c) Retirement d)
Competition
Ans: b) Reason for
living
ESSAY TYPE QUESTIONS AND ANSWERS
1) What is the meaning of Ikigai and why is it important?
Ans: The
word Ikigai
is a Japanese term which means “reason
for living” or “a purpose in life.” It is
the thing that makes us want to wake up every morning. It may be a passion, a
mission, a goal, or a meaningful activity that gives joy and direction to life.
Ikigai is important because it connects our passion, talent, profession, and the needs of the
world. When people find their ikigai, they
feel more motivated, energetic, and positive. It gives life a clear meaning and
reduces feelings of emptiness or confusion.
The
book explains that people who live with a sense of purpose usually live longer and healthier lives.
In places like Okinawa, Japan, people live joyfully even in their old age
because they keep doing activities that give them meaning. Ikigai is not only
about career or money. It can be something simple like gardening, helping
others, cooking, teaching, or creating art. It gives peace to the mind and
strength to face challenges. That is why finding one’s Ikigai is a key to happiness and longevity.
2. Explain the lifestyle of Okinawan people and how it
supports long life.
Ans: Okinawa
is a group of islands in Japan known for having the highest number of centenarians
(people who live over 100 years). The book “Ikigai” studies the Okinawan
lifestyle to understand why they live such long, healthy, and happy lives. Their
lifestyle is simple, active, and
community-based. They eat mostly plant-based foods
such as vegetables, tofu, sweet potatoes, and drink green tea. They follow the
rule “Hara Hachi Bu,”
which means eating until they are 80% full. This prevents overeating and keeps
them fit.
They
move naturally every day by gardening, walking, and doing household chores.
They do not go to the gym but stay physically active in daily life. They have
strong social connections
through “moai,”
which are groups of friends who support each other emotionally and financially.
Okinawan people have a positive
mindset and enjoy simple pleasures. They value
community, respect elders, and continue doing meaningful work even in old age.
These habits — healthy food, movement, strong relationships, and purpose —
together make their lives longer and happier.
3. Describe the four elements of the Ikigai diagram.
Ans: The Ikigai diagram shows
how four important parts of life connect to give us purpose and happiness.
These four elements are:
What you love
– the things that bring you joy and make you feel alive.
What you are good
at – your skills and talents.
What the world
needs – how you can help or give value to
others.
What you can be
paid for – the work or service that can support
you financially.
Where these four circles overlap is your
Ikigai
— the sweet spot where passion, mission, vocation, and profession meet.
If you only do what you love but don’t
help others, it becomes selfish. If you only do what you are paid for but don’t
love it, it feels empty. If you help the world but don’t enjoy it, it becomes
tiring.
When all four parts are balanced, work
and life feel meaningful and joyful. The book explains that finding this
balance may take time, but once found, it becomes a strong reason to live happily and fully.
4. How does “Flow” help us experience Ikigai?
Ans: Flow is a mental
state when a person is completely focused and enjoying what they are doing.
Time seems to pass quickly, and there is deep concentration. The book explains
that experiencing flow is an important part of living with Ikigai.
When
we do an activity we love and are good at, we naturally enter a flow state.
This could be painting, writing, gardening, teaching, playing music, or solving
problems. In this state, the mind becomes peaceful, and stress disappears.
Flow
helps people connect with their passions. It gives a sense of satisfaction and
joy, even in simple daily activities. The authors suggest that to find flow, we
should remove distractions,
focus on one task at a time,
and enjoy the process,
not just the result.
People who regularly experience flow tend to be happier, more creative, and more focused. It also improves mental health by keeping negative thoughts away. By practicing flow daily, we can live more mindfully and come closer to discovering our true Ikigai.
5. What role does community and social connection play in
Ikigai?
Ans: Community
and social connections are central
to Ikigai. In Okinawa, people live in close communities
and support each other through “moai”
groups. A moai is a group of friends who meet regularly, share experiences,
give emotional help, and sometimes financial support. These strong bonds give
people a sense of belonging
and reduce loneliness. When people feel supported, they are happier and
mentally stronger. Social connections also provide motivation and opportunities
to share talents and help others — both of which are parts of Ikigai.
The
book explains that having a good community improves emotional health, reduces stress, and increases
lifespan. Elders in Okinawa remain socially
active even in old age, which keeps their minds sharp and hearts happy. In
modern life, many people feel isolated, which leads to sadness and lack of
purpose. Building friendships, helping others, joining groups, and staying connected
to family or neighbours are powerful
ways to find and maintain Ikigai.
6. How do small daily habits help us find Ikigai?
Ans: The
book Ikigai
explains that small daily habits
shape our lives more than big changes. These habits create structure,
happiness, and good health. In Okinawa, people follow simple routines every day
— they eat healthy food, stay active, spend time with friends, and do
meaningful work. Small habits help us focus on the present moment, which
is essential to experience joy. For example, waking up early, enjoying tea
calmly, doing light exercise, or spending time in nature are simple acts that
bring peace. Over time, these habits build a balanced and meaningful lifestyle.
The
authors also stress that it is better to start small and stay consistent rather
than make big, temporary changes. A few minutes of daily exercise is better
than joining a gym and quitting later. Similarly, reading a few pages daily is
more useful than finishing a book in one day and forgetting it. By creating
small, positive habits, we slowly move closer to our Ikigai. These
routines keep our minds clear, bodies healthy, and hearts happy — allowing us
to live with purpose every single day.
7. What is the role of diet and food in living a long and
happy life according to Ikigai?
Ans: In
Ikigai,
food and diet
play an important role in living a long, healthy, and happy life. The Okinawan
people follow a simple,
plant-based diet that includes vegetables, tofu,
sweet potatoes, fruits, seaweed, and green tea. They eat less meat and
processed food. They also follow the rule “Hara Hachi Bu,”
which means “eat until you are 80% full.” This habit prevents overeating, helps
digestion, and keeps the body light and healthy. Eating slowly and mindfully is
also an important part of their culture.
Meals
are often shared with family or friends, making eating a social and joyful activity,
not just a task. This creates a feeling of connection and happiness.
Modern
research also supports that a balanced diet with less sugar, less junk food,
and more natural ingredients can prevent diseases like diabetes, heart
problems, and obesity. By eating wisely and joyfully, people feel more
energetic and focused. The book shows that a good diet is not just for health but also for a
peaceful and meaningful life, which is
part of discovering one’s Ikigai.
8. How does keeping active contribute to Ikigai and
longevity?
Ans: Keeping
the body active every day
is a key idea in Ikigai.
In Okinawa, people do not go to gyms or follow strict workouts. Instead, they
stay active through daily natural
movement — walking, gardening, cooking,
cleaning, and participating in community activities. Regular movement keeps the
body strong,
improves blood circulation,
and reduces the risk of diseases.
It also keeps the mind sharp
and improves mood. Light physical activity throughout the day is better than
sitting for long hours.
The
book explains that movement is not only physical; it is also mental and emotional.
When people do what they love while staying active, they feel happier and more
satisfied. For example, an old Okinawan woman may spend hours gardening, which gives
her both physical exercise and mental peace. Modern lifestyles make people sit
for long hours, which affects health badly. By including light and enjoyable
movements in daily life, we can live longer, healthier, and with more Ikigai. It is not
about working out hard it is about never stopping movement.
9. How does Ikigai suggest we handle stress and worries
in daily life?
Ans: The
book Ikigai
teaches us to handle stress
calmly and wisely. Stress is a natural part of
life, but too much of it can harm our body and mind. The people of Okinawa deal
with stress by living in the
present moment and focusing on what they can
control. They keep themselves busy with meaningful work, spend time with their
community, and follow routines that bring peace. Meditation, deep breathing,
spending time in nature, and simple hobbies help reduce stress.
The
authors suggest that instead of worrying about the past or future, we should focus on today. This
is called mindfulness
— being fully aware of the present moment without judgment.
They
also believe in not retiring completely. Having a daily purpose keeps the mind
active and gives less space for unnecessary worries. By accepting life’s ups and downs
and focusing on positive actions, we can keep stress under control. This calm
and balanced approach to stress is a big reason why Okinawan people live long,
peaceful lives.
10. What lessons from Ikigai can we apply in modern life?
Ans: Ikigai gives many
valuable lessons that can improve modern life. First, it teaches us to find our purpose,
something that we love, are good at, the world needs, and that can support us.
This gives direction and happiness to our daily life.
Second,
it reminds us to build healthy
habits, eat wisely, move daily, sleep well,
and avoid stress. These small steps keep us mentally and physically strong.
Third,
the book highlights the importance of community and relationships. In today’s
busy world, many people feel lonely. Staying connected to friends, family, or
groups brings joy and emotional support. Fourth, it teaches mindfulness and flow.
Doing one task at a time with full attention brings peace and creativity. It
helps us enjoy life fully rather than rushing through it.
Finally,
Ikigai
shows that happiness is not found in money or success alone. It is found in living meaningfully every day,
even in simple actions. These lessons are useful for anyone who wants a balanced, peaceful, and happy modern life.
11. How does the concept of “Hara Hachi Bu” affect health
and longevity?
Ans: “Hara
Hachi Bu” is a Japanese phrase that means “eat until you are 80% full.”
It is a common practice in Okinawa, a place known for having many people living
over 100 years. The idea is to avoid overeating and give the body time to
digest food properly. Eating moderately helps prevent weight gain, reduces
stress on the heart, and lowers the risk of diseases like diabetes and high
blood pressure. It also keeps energy levels balanced throughout the day.
In
the book Ikigai,
the authors explain that this practice is part of a balanced lifestyle
that contributes to longevity. It is not just about diet but also about mindfulness, paying attention to hunger and fullness
instead of eating mindlessly.
Hara
Hachi Bu also encourages people to choose healthy, plant-based foods
like vegetables, tofu, and sweet potatoes. Combined with daily activity, strong
social connections, and purpose in life, this habit helps people live longer,
healthier, and happier lives.
By
eating less but mindfully, people feel light, energetic, and focused, essential
components of Ikigai.
12. Explain the importance of purpose in life according
to Ikigai.
Ans: The
book Ikigai
emphasizes that having a purpose
in life is crucial for happiness and longevity.
Purpose gives direction, motivation, and energy. It is the reason we wake up
each morning and engage in meaningful activities.
Purpose
can come from work, hobbies, family, helping others, or personal goals. In
Okinawa, even elders continue doing activities they love, like gardening,
teaching, or cooking. This sense of purpose keeps their minds active, reduces
stress, and makes life enjoyable. Without purpose, people may feel empty, bored, or stressed,
even if they are healthy and wealthy. Purpose connects us to the world and
encourages personal growth.
It motivates us to improve ourselves, face challenges, and contribute to
others’ well-being.
The
authors explain that finding your
Ikigai is about discovering what you love,
what you are good at, what the world needs, and what you can be paid for. This
balance creates a meaningful life. In short, a clear purpose is the heart of Ikigai, it
gives life meaning, joy, and longevity.
13. How does mindfulness contribute to a happy and long
life?
Ans: Mindfulness
is the practice of being fully
aware of the present moment without
judgment. The book Ikigai
explains that mindfulness is a key factor in living a happy and long life. By focusing
on the present, people reduce stress, anxiety, and negative thoughts about the
past or future. For example, Okinawan elders practice mindfulness when cooking,
walking, or gardening. They enjoy each moment and find joy in simple
activities.
Mindfulness
also improves health. It helps control blood pressure, reduces stress hormones,
and strengthens the immune system. Emotionally, it creates peace, gratitude,
and satisfaction. The authors connect mindfulness to flow, a state
where a person is deeply focused and enjoys what they are doing. Flow brings
happiness and strengthens purpose in life.
In
modern life, people often rush, multitask, or worry constantly. Practicing
mindfulness, by slowing down, appreciating small moments, and focusing on one
task at a time, helps people live more
meaningfully. Mindfulness is thus a practical
tool to discover Ikigai and increase lifespan.
14. What role does helping others play in Ikigai?
Ans: Helping
others is a central part of Ikigai.
The book explains that people who contribute to others’ well-being feel more
fulfilled, connected, and happy. It is not just about money — small acts of
kindness, support, or guidance are also valuable.
In
Okinawa, elders participate in their community, support friends in moai groups,
and help neighbors. This gives them a sense of belonging and purpose. Being
needed by others keeps their mind and heart active. Helping others also creates
a positive environment.
When people are kind and supportive, they receive emotional support in return.
This mutual care reduces stress, loneliness, and depression.
The
authors suggest that real happiness comes from connection, empathy, and contribution,
not from selfish or materialistic goals. By helping others, we align our
actions with our Ikigai, experience joy, and live a more meaningful life. In
short, serving others is a powerful way to strengthen purpose, relationships,
and overall well-being — key components of a long and happy life.
15. How does Kaizen help in discovering and living
Ikigai?
Ans: Kaizen is a Japanese
concept that means continuous
small improvements. The book Ikigai highlights it
as an important principle for living a meaningful life.
Kaizen
teaches that we do not need big changes to improve our lives. Small, daily
efforts in work, habits, or personal growth create lasting results over time.
For example, learning a new skill, exercising a little daily, or practicing
mindfulness can gradually improve health and happiness.
By
applying Kaizen, we slowly move closer to our Ikigai. It keeps life
interesting, encourages curiosity, and helps maintain motivation. Even small
steps, like planting a few flowers or helping a friend every day, contribute to
a sense of purpose and fulfillment.
The
authors also connect Kaizen to longevity. Continuous improvement, combined with
healthy habits and meaningful activities, keeps both the mind and body active.
It prevents stagnation and boredom, which can lead to stress or illness. In
short, Kaizen is a practical tool
that helps people grow, stay motivated, and live fully, all essential elements of discovering and
sustaining Ikigai.
16. How does nature and spending time outdoors contribute
to Ikigai?
Ans: The
book Ikigai
explains that spending time in nature
is important for mental, emotional, and physical health. The Japanese practice Shinrin-yoku, or
“forest bathing,” encourages walking calmly in forests, breathing fresh air,
and enjoying natural surroundings. Being in nature reduces stress, improves
mood, and increases focus. It slows down the mind, helping people appreciate
life and feel peaceful. Okinawan elders often spend time gardening, walking, or
observing nature. These simple activities keep their bodies active and their minds
calm.
Nature
also inspires creativity and reflection. When people spend time outdoors, they
feel connected to the world, which strengthens their sense of purpose. Observing
plants, birds, and sunlight reminds them of the beauty of life and encourages
mindfulness. The book emphasizes that modern life often keeps people indoors,
sitting for long hours. By taking time to enjoy nature, even for a few minutes
daily, we can reduce stress, improve health, and feel happier. Connecting with
nature is a simple and effective way to experience joy, maintain well-being,
and discover or nurture one’s Ikigai.
17. How does retirement affect Ikigai, and what do the
authors suggest?
Ans: The
book Ikigai
explains that retirement can have both positive and negative effects depending
on how a person approaches it. Many people stop working completely, thinking
retirement means rest, but this can lead to boredom, loneliness, and loss of purpose.
Okinawan elders, however, rarely retire fully. They continue doing activities
they love, whether it is gardening, teaching, cooking, or helping others. This
keeps their mind active, body moving, and life meaningful.
The
authors suggest that instead of complete retirement, people should find ways to continue working or contributing,
even in small ways. Doing what you love, volunteering, or pursuing hobbies can
replace full-time work while keeping a sense of purpose. Maintaining daily
routines, social connections, and engagement with the community also helps
prevent stress and depression after retirement. Continuing meaningful
activities allows people to enjoy life, feel needed, and experience joy.
In short, retirement should not be about stopping everything. By staying active, connected, and purposeful, we can maintain our Ikigai and live a long, happy, and healthy life.
18. Explain the connection between positivity and
longevity in Ikigai.
Ans: In
Ikigai,
positivity and optimism are considered essential for a long and happy life.
People who stay positive face challenges calmly, reduce stress, and maintain
good mental and physical health. Okinawan elders show that a cheerful outlook,
gratitude, and appreciation for simple pleasures are part of daily life. They
smile often, enjoy small joys, and focus on what they can control instead of
worrying about the past or future.
Positive
thinking reduces stress hormones and strengthens the immune system. It also
encourages engagement in meaningful activities, better social relationships,
and consistent healthy habits. All of these contribute to longer life and well-being.
The
book emphasizes that negativity, complaining, and constant stress shorten
lifespan and reduce happiness. In contrast, people with a positive mindset are
motivated, energetic, and socially active. Positivity is closely linked to
Ikigai because when we focus on what gives joy, purpose, and connection, we
naturally feel positive. Therefore, optimism and a positive approach to life
help us live longer, happier, and more meaningful lives.
19. How does Ikigai suggest balancing work, health, and
happiness?
Ans: Ikigai teaches that
balancing work, health, and happiness is key to living a meaningful life. The
book emphasizes that purposeful
work, healthy habits, and enjoyment of life
are interconnected, not separate goals. Work should not just be for money. It
should be meaningful and enjoyable. When we do work that we love and are good
at, it gives satisfaction and a sense of achievement. This supports mental and
emotional well-being.
Health
is maintained through simple daily activities like walking, light exercise,
gardening, mindful eating, and good sleep. A strong and healthy body supports
energy and focus for work and hobbies.
Happiness
comes from daily joy, social connections, helping others, and practicing
gratitude. Engaging in activities we enjoy and sharing experiences with others
keeps life balanced and meaningful. The book explains that ignoring one area,
such as health or relationships, can reduce life satisfaction. By integrating purposeful work, self-care, and positive social
interaction, we achieve a balanced lifestyle
that aligns with Ikigai,
promoting longevity and happiness.
20. How can we apply Ikigai principles in modern busy
life?
Ans: The
book Ikigai
provides lessons that can be applied in modern life to reduce stress, find
purpose, and improve happiness. Even in busy schedules, small steps can bring
balance and meaning.
First,
identify activities you love and are good at. Find ways to include them in
daily life, even for a few minutes. This could be reading, cooking, writing, or
helping others. Second, maintain healthy habits. Eat mindfully, exercise
lightly, sleep well, and take short breaks to relax. Small, consistent routines
are more effective than big, occasional efforts.
Third,
build social connections. Spend time with family, friends, or groups. A
supportive community brings joy, emotional stability, and motivation.
Fourth, practice mindfulness and flow. Focus on one task at a time and enjoy the process instead of rushing or multitasking. Appreciate small moments of life. Finally, adopt a positive mindset. Focus on gratitude, optimism, and continuous self-improvement (Kaizen). By integrating these principles, even busy people can discover their Ikigai, live purposefully, and lead a longer, happier life.
SHORT NOTE
Meaning of Ikigai
Ikigai
is a Japanese word meaning “reason
for living” or purpose in life. It is what
makes people wake up happily every morning. Ikigai combines what you love, what you are good at, what the world
needs, and what you can be paid for. It is not
just about career or money; it can be hobbies, helping others, or daily
activities. People with Ikigai feel motivated, peaceful, and fulfilled. Finding
Ikigai gives direction, meaning,
and joy to life, improving mental health,
happiness, and longevity.
Ikigai and Longevity
The book
explains that people who have Ikigai often live longer.
Okinawa, Japan, is famous for its centenarians. They live long because they
follow a healthy diet, daily activity, strong community bonds, and
purpose-driven life. Having Ikigai keeps the mind active, reduces
stress, and gives energy to face challenges. Daily routines, hobbies, and
helping others also contribute to health and longevity. The key lesson is that purpose
and lifestyle together influence long life, not just genetics. Ikigai encourages
living fully, enjoying simple pleasures, and staying connected with the world.
Diet and Lifestyle
Okinawan elders
follow a simple, plant-based diet with vegetables, tofu, sweet
potatoes, and green tea. They eat moderately, following the
principle Hara Hachi Bu (eating until 80% full). This prevents
overeating and improves health. Daily life includes light exercise,
walking, gardening, and household chores. Healthy food and movement
keep the body strong, mind alert, and energy high. Combined with purpose and
social connections, diet and lifestyle support long life and well-being.
The book teaches that small, consistent habits in food and activity are better
than extreme diets or workouts.
Flow and Mindfulness
Flow is a state where a person is fully
focused on an activity and enjoys it deeply. Mindfulness means living
in the present moment without stress or distraction. The book explains
that experiencing flow while doing something meaningful is a key part of
Ikigai. This could be painting, gardening, teaching, or simple daily chores.
Flow and mindfulness reduce stress, increase happiness, and improve mental
clarity. By practicing them daily, people feel more peaceful and connected to
life. Flow helps discover passion and purpose, strengthening Ikigai and
enhancing overall well-being.
Importance of Social Connections
Strong social
connections are central to Ikigai. In Okinawa, people form moai
groups, which are circles of friends supporting each other
emotionally, socially, and sometimes financially. Being part of a community
reduces loneliness, gives a sense of belonging, and provides emotional support.
Helping others and maintaining friendships bring happiness and purpose. Social
bonds also encourage healthy habits and engagement in meaningful activities.
The book emphasizes that staying connected with family, friends, and community
improves mental health, strengthens Ikigai, and contributes to a long,
joyful life.
Kaizen and Continuous Improvement
Kaizen is a Japanese concept of continuous
small improvements in daily life. The book explains that small steps
toward self-improvement, learning, and personal growth gradually lead to
meaningful changes. Kaizen applies to work, health, hobbies, and habits.
Instead of seeking perfection, small daily progress keeps people motivated and
engaged. Practicing Kaizen helps discover passions, build skills, and strengthen
purpose. Combined with healthy routines and social support, continuous
improvement contributes to happiness, productivity, and longevity. Kaizen
teaches that small consistent actions are more powerful than big
occasional efforts.
Positivity and Happiness
Positivity and
optimism are vital for a long and happy life according to Ikigai. People who
focus on gratitude, joy, and the present moment experience
less stress and more satisfaction. Positive thinking improves mental and
physical health, strengthens relationships, and motivates purposeful work.
Okinawan elders often smile, enjoy small pleasures, and face challenges calmly.
Negativity, worry, or constant stress shortens life and reduces happiness. By
practicing optimism, mindfulness, and focusing on meaningful activities, people
cultivate inner peace. Positivity is a key ingredient to maintain Ikigai
and long-term well-being.
Purpose and Work
Work is not only
for earning money but also for purpose and fulfillment. Ikigai
teaches that doing work we enjoy and are skilled at provides satisfaction and
meaning. Even older people in Okinawa continue working in some capacity because
it keeps their mind active and life meaningful. Purposeful work reduces stress,
enhances self-esteem, and contributes to happiness. Work aligned with Ikigai
may include hobbies, helping others, teaching, or creative projects. Finding
meaningful work, combined with social and personal balance, strengthens life
satisfaction and helps maintain health and longevity.
Dealing with Stress
Ikigai suggests
that stress should be managed calmly rather than avoided
completely. People in Okinawa reduce stress by staying active, engaging in
meaningful work, helping others, and practicing mindfulness. They focus on today
instead of worrying about the past or future. Daily routines, social support,
light exercise, and hobbies help maintain mental peace. Stress reduction
improves emotional and physical health, supports longevity, and strengthens
purpose. By facing challenges calmly, appreciating small joys, and maintaining
balance, we can protect our health and continue living a happy,
purposeful life.
Lessons for Modern Life
The book Ikigai
offers valuable lessons for modern busy life. It teaches that happiness and
long life come from purpose, healthy habits, social connections,
mindfulness, and positivity. Small daily routines like walking,
mindful eating, practicing hobbies, and helping others improve health and
satisfaction. Staying connected with family, friends, or community prevents
loneliness. Flow and Kaizen help in self-improvement and enjoyment of daily
tasks. Ikigai reminds us that money or success alone cannot bring joy. By
applying these principles, even busy people can live meaningfully, stay
healthy, and enjoy life fully.
Role of Passion in Ikigai
Passion is a key
part of Ikigai. Doing what we love keeps life joyful and
meaningful. Passion motivates people to keep learning and improving, even in
old age. It can be hobbies, work, art, teaching, or helping others. When
combined with talent, purpose, and contribution, passion forms a strong
foundation for Ikigai. Passion also brings energy, focus, and
satisfaction, making daily life enjoyable. The book shows that
pursuing passion, even in small ways, helps reduce stress, increases happiness,
and contributes to a long, fulfilled life.
Mission and Contribution
Ikigai
emphasizes that life is meaningful when we serve others.
Mission is about contributing to the world or helping people. This could be
teaching, volunteering, creating, or guiding others. Helping others creates gratitude,
connection, and purpose. It also strengthens relationships and
provides emotional support. Mission gives a reason to stay active and engaged,
preventing loneliness or boredom. Okinawan elders continue contributing to
their communities even in old age. Small acts of kindness and daily service
align with Ikigai and bring satisfaction, joy, and long-term well-being.
Vocation and Profession
Profession is an
important part of Ikigai. Doing work we are skilled at and can be paid
for provides stability and confidence. Vocation connects skills with
purpose, ensuring our efforts contribute to society. When profession aligns
with passion and mission, work becomes enjoyable and meaningful.
The book highlights that people with fulfilling vocations live longer and feel
satisfied. Even small jobs, hobbies, or voluntary work can be a profession if
they provide purpose. Finding a balance between passion, skill, and profession
strengthens Ikigai and life satisfaction.
Mind-Body Connection
Ikigai stresses
the connection between mind and body. Mental health affects
physical health and vice versa. Staying positive, practicing mindfulness, and
being socially active keep the mind sharp. Light exercise, walking, gardening,
and proper diet keep the body strong. Stress and negativity harm both mind and
body, while joy, purpose, and activity improve overall well-being. Okinawan
elders maintain this balance naturally. A healthy mind encourages meaningful
work, social participation, and flow experiences. Healthy habits, combined with
purpose, support longevity, happiness, and energy.
Hobbies and Daily Joy
Daily hobbies
and activities contribute to Ikigai. Simple actions like gardening, cooking,
drawing, or walking bring pleasure, focus, and mindfulness.
They reduce stress, provide flow, and maintain mental sharpness. In Okinawa,
elders enjoy hobbies even in old age, which keeps them motivated and joyful.
Hobbies are not just entertainment; they give meaning and satisfaction,
connecting people with life and their passions. Practicing hobbies daily
improves emotional well-being and strengthens Ikigai, creating
a balanced and happy lifestyle.
Stress Reduction Techniques
The book
highlights ways to reduce stress. Mindfulness, meditation,
exercise, nature walks, hobbies, and social support help calm the mind.
Focusing on the present, accepting life’s challenges, and avoiding excessive
worry improves mental and physical health. Okinawan elders face challenges calmly
and maintain routines that reduce stress. Helping others and participating in
community also lowers anxiety. Stress reduction strengthens immunity, improves
longevity, and allows people to enjoy life fully. Simple daily habits and a
positive mindset are key strategies to maintain Ikigai and happiness.
Community Life (Moai)
Moai groups are support
circles in Okinawa. Friends meet regularly for social, emotional, and
sometimes financial support. Community reduces loneliness, creates belonging,
and improves mental health. Being part of moai encourages participation in
meaningful activities and strengthens relationships. Helping friends and
neighbors gives purpose and joy. The book explains that strong social networks
contribute to happiness, health, and longevity. Modern life
may reduce community interactions, but maintaining friendships, family bonds,
and social circles can replicate the benefits of moai and enhance Ikigai.
Wabi-Sabi and Accepting Imperfection
Wabi-Sabi is a
Japanese philosophy of accepting imperfection and impermanence.
Ikigai encourages people to embrace flaws and appreciate simple, imperfect life
experiences. Trying to be perfect causes stress and unhappiness. Accepting
imperfection reduces pressure and allows people to focus on meaningful growth.
It also teaches patience and gratitude. Wabi-Sabi promotes mindfulness, peace,
and contentment in daily life. By appreciating life’s simplicity and
imperfection, we strengthen our purpose, happiness, and overall Ikigai.
Importance of Daily Routine
Daily routines
are vital for Ikigai. Simple habits like waking early, eating mindfully,
walking, exercising, and social interaction create structure, health,
and purpose. Routine reduces stress, increases productivity, and
supports mental clarity. Okinawan elders maintain consistent daily schedules,
balancing work, hobbies, and community activities. Small daily actions compound
over time, improving well-being and life satisfaction. Following a healthy,
purposeful routine strengthens body, mind, and social life, supporting Ikigai
and longevity.
Applying Ikigai in Modern Life
Ikigai principles can improve modern life. Focus on purpose, passion, flow, mindfulness, healthy habits, social connections, and positivity. Even with busy schedules, small daily actions like walking, reading, hobbies, helping others, or practicing gratitude make life meaningful. Avoid stress, embrace imperfection, and balance work, health, and joy. Continuous improvement (Kaizen) helps personal growth. By integrating these lessons, modern people can discover their Ikigai, stay healthy, happy, and live with fulfillment, even in a fast-paced, challenging world.
SUMMARY
The Japanese Secret to a Long
and Happy Life by Héctor García and
Francesc Miralles
INTRODUCTION: THE SECRET OF
IKIGAI
The book “Ikigai” explores
the Japanese secret to a long, happy, and meaningful life. The word “Ikigai”
(pronounced ee-kee-guy) is a combination of two Japanese words:
Iki = life
Gai = worth or value
So, Ikigai means “a reason
for being” or “the thing that makes life worth living.”
Everyone has an ikigai,
even if they don’t know it yet. Finding your ikigai gives you purpose, energy,
and happiness. It is the reason why you wake up every morning feeling excited.
The authors travelled to Okinawa, Japan, particularly to a village called
Ogimi, known as the “Village of Longevity.” Many people there live more than
100 years, and they are healthy, active, and happy.The authors studied their
lifestyle, habits, diet, mindset, and community culture. Then, they combined
this knowledge with research on psychology, health, and purpose to give
practical lessons for a long and meaningful life.
WHAT IS IKIGAI?
Ikigai
lies at the intersection of four important questions:
What
do you love?
What
are you good at?
What
does the world need?
What
can you be paid for?
Where
these four areas overlap, you find your Ikigai.
Passion
is what you love + what you are good at.
Mission
is what you love + what the world needs.
Vocation
is what the world needs + what you can be paid for.
Profession
is what you are good at + what you can be paid for.
When all four come
together, you achieve balance and fulfillment. Some people find their Ikigai
early, while others discover it slowly through reflection and exploration.
THE OKINAWA WAY OF LIFE
Okinawa has the highest
concentration of centenarians (people over 100) in the world. The residents
live longer not because of expensive healthcare or technology, but because of
their simple and balanced lifestyle.
KEY FEATURES OF THE OKINAWA
LIFESTYLE INCLUDE:
Strong sense of community: People support each other
through small groups called moai, which are lifelong social circles that provide
emotional and financial support.
Staying active naturally: Instead of going to the
gym, they walk, garden, cook, and do household tasks daily.
Healthy diet: Their meals are light,
mostly plant-based, with lots of vegetables, tofu, sweet potatoes, and tea.
They follow the rule of Hara Hachi Bu — “eat until you are 80% full.”
Positive attitude: They stay cheerful, smile
often, and handle problems calmly.
Ikigai: Every person has a role or
purpose, whether it’s cooking for grandchildren, caring for plants, or
practicing traditional arts.
THE ART OF LIVING LONG
The book explains that
longevity is not about avoiding death but living fully every day. The Okinawa
elders do not retire completely; they continue doing meaningful activities even
in old age.
SOME KEY PRINCIPLES FOR
LIVING LONG ARE:
Keep moving: Stay active mentally and
physically throughout life.
Take it slow: Rushing causes stress. The
Okinawa way is unhurried and mindful.
Surround yourself with good friends: Strong social bonds help
reduce loneliness and stress.
Smile and acknowledge
people:
Maintaining positive relationships improves mental health.
Be grateful: Practicing daily gratitude
improves overall happiness.
Live in the moment: Focus on the present
instead of worrying about the past or future.
Follow your Ikigai: Having a purpose gives
direction and energy.
FLOW: BEING COMPLETELY
ABSORBED
The authors talk about
“Flow”, a concept developed by psychologist Mihaly Csikszentmihalyi. Flow is a
state where you are fully involved and focused on what you’re doing, losing
track of time and self-consciousness.
People who experience flow
often are happier and more productive. Activities that create flow are
different for everyone: painting, gardening, writing, solving problems, playing
an instrument, or doing meaningful work.
NEVER RETIRE COMPLETELY
In many countries, people
stop working at a certain age and then often lose their sense of purpose. But
in Okinawa, there is no concept of retirement. People keep doing what they
love, even if they slow down. An elderly fisherman may keep fishing, or a
potter keeps making pots, not for money but because it gives them joy and
meaning. Work is not seen as a burden but as a part of life. When people retire
and do nothing meaningful, their health often declines. So, continuing
meaningful activities is essential for long-term happiness and health.
STRESS, RESILIENCE, AND
ANTIAGING SECRETS
Modern life is full of
stress, which harms our body and shortens our life. Chronic stress accelerates
cellular aging, damages DNA, and weakens the immune system.
The
book suggests Japanese techniques to build resilience and manage stress:
Wabi-sabi:
Appreciating imperfection and impermanence.
Ichigo
ichie: Treating every moment as unique and precious.
Shikata
ga nai: Accepting what cannot be changed calmly.
Kaizen:
Continuous small improvements every day.
They
also discuss low-calorie diets, daily movement, and mental calmness as ways to
slow aging naturally.
THE OKINAWA DIET
Diet
plays a huge role in their long lives. The Okinawan diet includes:
Lots
of vegetables (especially green and yellow ones)
Tofu
and soy products for protein
Sweet
potatoes as a main carbohydrate
Green
tea and jasmine tea regularly
Very
little sugar and processed food
They eat slowly and follow
Hara Hachi Bu, meaning they stop eating when they are 80% full. This prevents
overeating and supports good digestion.
COMMUNITY AND RELATIONSHIPS
One of the strongest
factors behind Okinawan longevity is their social connections. They form moai,
small groups of friends who support each other for life. When someone is sick,
others help. When someone faces financial trouble, the group contributes. They
meet regularly to talk, laugh, and share food. This sense of belonging reduces
loneliness and gives emotional security. In contrast, many people in modern
societies feel isolated, which leads to stress and depression. Building
meaningful relationships and community is crucial for a happy, long life.
LIVING IN THE PRESENT
MOMENT
The book emphasizes
mindfulness, living fully in the present. The Okinawans don’t spend their time
worrying about the future or regretting the past. They enjoy simple daily
moments: drinking tea, gardening, greeting neighbours, or working with focus.
Modern people often multitask and live distracted lives, which causes stress
and unhappiness. Practicing mindfulness, through meditation, breathing exercises,
or simply paying attention, improves mental health and helps us enjoy life
more.
FINDING YOUR OWN IKIGAI
The
authors give practical steps to discover your personal ikigai:
Ask
yourself meaningful questions:
What
activities make you lose track of time?
What
do you love doing even without getting paid?
What
are your unique strengths?
How
can you use them to help others?
Experiment
and explore: Try new hobbies, skills, or types of work to find what excites
you.
Look
for small, continuous improvements (Kaizen). You don’t need to make big changes
overnight.
Remove
distractions and give time to meaningful activities.
Balance:
Don’t focus only on money or passion. Ikigai is about harmony between personal
joy, skills, community needs, and financial support.
CONCLUSION: THE IKIGAI
LIFESTYLE
The
book “Ikigai” is not just about living longer, but about living better. It
encourages us to:
Discover
and follow our purpose.
Stay
active and keep learning.
Eat
well, but not too much.
Build
strong communities and relationships.
Live
in the moment, appreciating the small joys of everyday life.
Never
fully retire, but keep doing meaningful work.
The
authors conclude that anyone can find their ikigai, no matter their age or
background. It requires self-reflection, curiosity, and small daily habits. By
following the wisdom of Okinawa, we can all lead healthier, happier, and more
meaningful lives.
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 - UNIT - 1 – REGULAR -DEGREE COMPLETE NOTES - 2024-2025){kind=link}
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