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My 10-Day Silent Vipasanna Meditation Experience

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In this post, I’ll share my experience of attending my first 10-day Vipassana meditation retreat at the Dhamma Dīpa centre in Herefordshire, UK. Despite reading and watching videos to prepare, nothing could have truly prepared me for what the experience was actually like. It was both more challenging and more rewarding than I had imagined it would be. I’m writing this because the retreat turned out to be one of the hardest yet most transformative things I’ve ever done. I believe others should know what to expect, how to prepare, and the challenges and breakthroughs that come with it. I’ll cover everything from the structure of the 10 days, the highs and lows, the lessons learned, and the personal revelations I experienced. I’ll also share how it has changed the way I think, feel, and act – all for the better. Hopefully, this might inspire you to consider a Vipassana retreat for yourself. The entrance of the Vipassana centre. Feeling the nerves as I enter, wonder what I've signed m...
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How to Develop a Growth Mindset

Having a fixed mindset limits your ability to learn new things, level up and holds you back from getting ahead in life. A growth mindset is crucial if you want to level up in all aspects of your life, not just in work but also including, health, relationships, business and happiness. It's possible to develop a growth mindset using science based tools. Here I will show you three ways how to develop a growth mindset. What is a growth mindset? The first step in developing a growth mindset is to actually understand what a growth mindset is and why adopting this mindset is so crucial for all aspects of your life. A growth mindset is a concept coined by Carol Dweck in her book Mindset. It is the belief that abilities can be developed with effort and practice, rather than it being something that you are born with and set in stone, i.e. fixed. An internal belief If you have a growth mindset, you will believe that you can develop a certain talent or character trait or achieve something if y...
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The 7 Habits of Exceptionally Likeable People

 Have you ever wondered why some people effortlessly attract positive attention and admiration wherever they go? These exceptionally likeable individuals have mastered certain habits that make them stand out in any social setting. In this post, I will delve into the key behaviours and practices that can transform anyone into a more likeable and engaging person. From genuine listening and empathy to the power of positivity and authenticity, discover the habits that can help you build stronger connections and leave a lasting impression. Whether you're looking to enhance your personal or professional relationships, these insights will guide you toward becoming someone others naturally gravitate toward. Let's explore the traits that make people truly likeable and how you can incorporate them into your daily life. 1. Genuinely listen Likeable people are excellent listeners. They give their full attention to others and make them feel heard and valued. The habit of genuine listening c...
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How to Get out of a Rut

 What is a rut? It’s a feeling of being stuck, feeling unmotivated, feeling too overwhelmed to move forward. It’s a brain fog that’s causing you a mental block, and it’s holding you back. It may be trying to protect you from fear or uncertainty by preventing action, but by its very nature it means you’re not taking action, and you’re not doing the things you probably know you need to do. But how can you do anything when you feel so miserable? It’s not a nice place to be. So let’s accept that we are in such a place and let’s get out of it. Identify why you are in a rut Once you identify the core reason you are in a rut, you have identified the problems that need addressing. But how can you work on these problems if you are too overwhelmed to even think and lacking an ounce of motivation to even meet your own basic needs? Lock away those problems in a mental container to be revisited later, and put your focus right now on getting your mental state better by getting yourself out of th...
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How to Cultivate Extreme Self-Discipline

Why Discipline Is Important Because if you want to design a life you love, you have to put in the work. No one is going to do it for you. In fact, no one is going to care. And if you procrastinate or lounge around, then nothing is going to get done. If you make poor choices, you will end up with a mediocre life that you don't want, and you won't get to where you do want. You will end up regretting the choices you made, or your inactions. Do you want that? Do you want to end up with regret in life, or do you want a life that you have designed that is worth living? "If we don’t discipline ourselves, the world will do it for us." –William Feather Do things you don't like now to create a life you love later. How to develop discipline By making the choice we know we should make. By doing this, we train a mental muscle in our mind. And the more you practice something, the better you get at it. Examples of choices you could make to develop discipline include: You choose ...
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Best Life Advice I Have Received

These are some of the most useful life advice I have received or come across, thought I should make a list so that I don't forget and can come back to it and review it regularly as well as share it with others who may also find it helpful. Enjoy. 1. Be Decisive You may make the wrong decision, but only time will tell. Don't worry about whether you will make the right decision or the wrong decision, just make the decision. You never have all the information you need, and delaying a decision can cost you finding out whether it's right or not. That's not to say just make a decision blindly, but use the information you have at the time and choose something. Also listen to your gut. 2. Redefine Happiness If you always chase happiness, you will never find it. Optimise your life for doing things you love and being around people you enjoy. Chasing happiness is a mirage. Having said that, here are ways you can boost your mood and live more positively . Also, if you are stuck in ...
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How to Sleep Better

Getting a regular sleep cycle Consistent sleep schedule: sleeping at the same time every day and waking up every day, even on weekends, is a way to ensure your sleep cycle is regular. Natural light: expose yourself to natural light in the morning and during the day to regulate your sleep cycle. Avoid blue light at night: avoid blue light at night. You can do this by using the night shift feature on your phone/laptop, and minimising digital use at night. I also have a smart bulb which I automatically set to be the warmest at lower brightness. Make your room cool & dark: this is the best environment to help you get to sleep. Consider using fans or air conditioning if it is too hot, and consider getting blackout curtains or a sleep mask to block the light. Invest in good bedding: invest in a comfy bed, mattress and high quality bedding. Sleep is something we spend a large chunk of our lives doing, so might as well invest in it properly. Magnesium supplement: magnesium can help your br...
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How to Live More Positively

 In this article, I will cover the ways I have found to improve my mental wellbeing and have a more positive outlook in life. 1. Practice Gratitude Regularly Expressing gratitude consistently can improve mental wellbeing, increase positive emotions and enhance life satisfaction. You can do this by keeping a gratitude journal, sharing appreciation with others, or simply taking time each day to reflect on things you're grateful for. Research on gratitude has shown that those who practice gratitude were more optimistic, felt better about their lives, exercised more and visited their doctor less ( source ). 2. Engage in Physical Activity Being physically active is beneficial for both your physical health and mental wellbeing. Exercising releases endorphins and improves self-esteem. Research shows that exercise can reduce symptoms of depression, anxiety and distress ( source ). Consider doing an activity you enjoy, such as walking or sports. 3. Learn New Skills Acquiring new knowledge c...
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Back To Uni

It's that time of year again when I'm fully just wondering what happened to my summer holiday and it's time to go back to university. I have a few feelings about this... The Start Of Something New I'm going into my third year at UCL Medical School. This is the iBSc year where basically everyone gets to choose what they want to intercalate into. I chose Clinical Sciences which when I tell people that's what I picked, everyone seems to have a reaction of some sort.  Apparently, Clinical Sciences is a really tough one, especially in Term 1 where there are deadlines and a lot of work. I heard a third year ask someone about how they hadn't seen their friend at all and someone jokingly replied that they were probably doing Clinical Sciences.  Now I didn't know it had that reputation OKAY! I chose it because I looked through it and it seemed like something I would enjoy. Plus, the other ones seemed kinda dead (sorry everyone else). Now that joke ain...
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