Ikigai Book Summary And Review | By Héctor García And Frances Miralles

Okinawa is known as the “island of (nearly) perpetual youth” for a reason. Why are there so many centenarians living there?

Ikigai, which is at the centre of Okinawan culture, is one of the secrets of its well-being. Some of the world’s oldest people are found in the island of Okinawa, which is south of the Japanese mainland. Men live up to 84 years on average, while women live to 90. Héctor Garca and Francesc Miralles were able to observe Okinawans in their daily lives and learn why they are the healthiest, happiest, and longest-living people in the world.

Researchers have discovered three factors that contribute to their longevity: their nutrition, simple outdoor lifestyles, and subtropical environment. Yet Ikigai is what moulds their life.

Gai means “reason,” while iki means “to live.” Ikigai is therefore a justification for living. The ikigai of each person is unique to them and is based on their life, values, and beliefs. It reveals the inner self and fosters a relaxed state of mind in the person.

Table of Contents

Discover Your Ikigai and Follow It

Ikigai is a challenging word to translate from Japanese. It can also be interpreted as “a reason to live,” which generally means “a reason for being.”

In Okinawa, ikigai is regarded as the “why” of daily existence. They recognise how crucial it is for them to discover their ikigai and how doing so will make them happy and fulfilled.

Ikigai is a philosophy that gives people happiness and meaning until the end of their lives.

Other civilizations, in contrast, adhere to a path predetermined by society. We put aside our own preferences and live by someone else’s standards. We hardly ever discover our life’s purpose and interests as a result.

As we all know, having a job and receiving a paycheck are not the only factors that contribute to happiness. Similarly, relying solely on our talents or our passions to support us financially is insufficient. As a result, one’s ikigai is located in the middle of four interconnected circles. All four of these components are essential to our “cause for being,” and each one contributes to contribute to our pleasure.

Asking yourself these four questions will help you live a more aware life and discover your ikigai:

What do I cherish?
What skills do I have?
What is the necessity of the world for me?
What can I do to earn money?

One of the first steps to a long, happy life is discovering and appreciating your ikigai. Without it, you’ll stutter through life, clinging to things, old memories, or other people. You’ll switch back and forth between objectives and daily tasks.

Take your time

Okinawa is renowned for its leisurely pace of living. Regardless of how minor it may appear, the individuals here are passionate about whatever they do. In everything they do, they aim to exceed expectations.

This is due to the ikigai they possess. Even so, they don’t feel under any strain and take pleasure in all they do. All the little pleasures in life are celebrated as part of the time they have. Music and dance are therefore integral components of daily life.

Ikigai enables Okinawans to live more consciously throughout the day. The Zen school of Buddhism, which emphasizes the value of living in the present and maintaining an open mind, is where the idea of ikigai first emerged.

For the majority of us, it’s simple to forget to slow down and be attentive when we get caught up in the daily craziness. Although technology has made it easier for us to save time, we spend our downtime working rather than relaxing.

Living more leisurely is taking your time in the mornings rather than rushing out to work in a panic. It entails taking the time to savour your activities, take in the scenery, and concentrate on your conversation partners.

It takes effort and conscious decision to slow down. Nonetheless, it results in a higher sense of contentment and appreciation for life.

Keep Your Stomach Empty

Food of Okinawa
The majority of persons who have lived to be at least 100 years old reside in Okinawa. At over 14 per 10,000 residents, Okinawa has the highest percentage of centenarians in the entire globe.

What is the key to their longevity, then? Their diet may play a role.

At least five servings of fruits and vegetables, together with modest portions of fish and lean meat, are included in the “Okinawa diet” each day. Tofu, miso, bitter melon, seaweed, soy sprouts, peppers, and green tea are examples of common foods. They eat sugar infrequently and only cane sugar when they do. An Okinawan typically consumes 1,900 calories each day.

This is much fewer calories than the usual American’s daily calorie intake. Moreover, they consume less salt than the rest of Japan: 7 grammes per day as opposed to an average of 12.

Hara Hachi
Hara Hachi Bu is a Confucian teaching that is also practiced by Okinawans. Eat until you are 80% full, as the traditional Okinawan proverb Hara Hachi Bu states. The theory behind this is that you should stop eating when you are no longer hungry rather than eating until you are full.

According to this way of thinking about food, it is advisable to quit eating before you are completely satisfied because overeating might cause indigestion and other health issues. Also, it helps Okinawans, who have the highest number of centenarians in the world.

Starting points include:

Eat gently; eating more quickly leads to overeating. If we take our time, we can be conscious and wait for our bodies to give us indications that we are no longer hungry.

Concentrate on the meal; if you’re going to eat, eat just. You’ll eat more leisurely, consume less, and enjoy your food more if you do it this way.

Employ modest serving dishes and tall, narrow cups to trick your brain into thinking you’ve consumed more food. You’ll probably eat far less without even realizing it. You don’t trust me? The next time you go to an all-you-can-eat buffet, take a look at the size of your dish. You’ll observe that they are somewhat smaller than those in your kitchen cupboard.

Be Surrounded By Nice Friends

A close bond between two persons is called friendship. It is founded on a mutual respect and trust. Because it is consensual and based on shared experiences and interests, it differs from other partnerships.

On Okinawa, the idea of friendship is deeply ingrained in local communities. As a small island, Okinawa’s residents are familiar with one another. Hence, there is a strong sense of togetherness and community.

True friends, according to Okinawans, are those that support you no matter what. These intimate bonds offer stability and support in both good and terrible times.

As a result, Okinawans attach great importance to establishing solid friendships. This can be seen in the daily interactions they have. For instance, Okinawans are always willing to provide a listening ear and frequently take the time to catch up with their friends over a cup of tea or coffee. They frequently go above and beyond to assist their friends, even when they are not specifically requested to. One of the numerous characteristics that distinguish Okinawan culture from other cultures is its readiness to assist others.

And they carry out this action for the Moai community. The phrase has been used to refer to a village’s social support system since its inception hundreds of years ago.

Moais were initially created to combine the resources of an entire community for tasks or public works. The concept has evolved to become more of a social support system and a built-in cultural custom today. Five young children were traditionally gathered together and pledged to live as a Moai. They frequently got together with their Moai as their second family to work, have fun, and share resources. About 90 years have been spent by some Moais.

According to research, friends can have a more negative impact on your health than family. Individuals with more friends often outlive those with fewer friends by 22%. Remember that this refers to actual pals. Facebook friends and Twitter followers do not count, the authors note.

Not trying to make lots of friends is the key. Relationships that are superficial and far away can only make you feel vulnerable and lonely. As much as being overweight, intoxicated, or a smoker, these emotions raise your risk of being sick or dying. The secret is to have three or four close friends who look out for you just as much as you look out for them. Thinking on what you can do to make the people closest to you happier is the simplest method to make close friends.

Smile

The challenges of being an Okinawan are numerous. Due to the island’s tiny size and isolation, it can occasionally be challenging to get basic supplies and services. Despite this, Okinawans are among the happiest people you’ll ever meet.

Okinawans consider it prudent to acknowledge the negative aspects of life. They find that grinning helps them to stay upbeat and motivated. It also demonstrates resilience in the face of difficulty.

One of their longevity secrets is that they smile and enjoy life. This upbeat outlook not only makes children feel more at ease, but it also promotes friendship. Ogimi, a small hamlet on the northern side of Okinawa, with very few eateries and no pubs.

But Ogimi residents benefit from a vibrant social scene centred on neighbourhood centres.

Smiling conveys more than just happiness to others around you. Your body is relaxed and your pulse rate and blood pressure are lowered when you smile. According to a University College London study, happy people had a 35 percent higher chance of living longer.

Connect Again With Nature

Okinawa gardening

Anybody who desires to live a long life is said to require an ikigai, or cause for existing. You have a reason to get out of bed every day if you are gardening. Almost everyone in Okinawa has a vegetable garden, and the majority also has fields of tea, mangoes, and shikuwasa.

For Okinawans, sharing the fruits of their labor at the neighborhood market is a significant social activity. People can feel grounded and connected by participating in this activity. Both a sense of connection to other people and a connection to nature are crucial.

According to a Harvard University study, people who live in green environments live longer and are less likely to contract diseases like cancer or respiratory problems. More than 100 studies have demonstrated how spending time in nature, residing close to it, or even just watching it may improve our lives. Particularly spending time in nature seems to be intrinsically satisfying, triggering a wave of good feelings and soothing our nervous systems. We can then develop increased openness, creativity, connection, generosity, and resilience as a result of this.

Cities and Nature

We have lost touch with nature as more than half of the world’s population now resides in urban areas. The rat race consumes all of our time and energy, leaving us agitated, anxious, or feeling as though life has no purpose. Paying debts, acquiring stuff we don’t actually need, indulging in alcoholism, and looking at a computer screen are the main activities of our life.

Even while we no longer have to go hunting for food, there are still simple methods to get back in touch with nature. Consider growing a plant inside your home, playing with your pet, watching the sunrise, going on a hike, or spending the night outside.

You can still have a vacation even if you are unable or unwilling to leave your convenient metropolitan life. Go outside and take in the wilderness. You will start to feel drawn to nature if you do that on a regular basis.

We can recollect what is truly essential in life when we take the time to calm down and enjoy the beauty of the natural world.

Giving Thanks

Okinawans express gratitude for even the tiniest things. They give thanks to nature for supplying the air and food, their ancestors, their family, and their friends. Even a specific Naha (tug of war) festival is held to celebrate a successful harvest.

Positive outcomes have repeatedly been linked to gratitude. Participants in one study from the University of Berkeley in California were split into three groups and instructed to keep a journal for 10 weeks. One group was instructed to compile a list of 10 instances from the previous week for which they were grateful. The second group was asked to make a list of ten pet peeves from the previous week.

The third group was given no more instructions other than to write about ten things that had an impact on their life in the previous week. Those in the first group reported feeling 25% happier than those in the other groups at the conclusion of the ten-week period.

Gratitude not only raises your happiness levels but also enhances your physical wellbeing. Stress levels are reduced. Heart attacks and other chronic illnesses are linked to stress, but it can be prevented by cultivating thankfulness and positivity. Positive thinking boosts immune-stimulating cells.

Individuals who are grateful are more likely to report feeling happier and more satisfied with their lives. Also, they are more likely to be less stressed and anxious and have greater resiliency in the face of difficulty.

By maintaining a thankfulness notebook, you can start practicing gratitude. Write down three to five things each day for which you are grateful. You might feel appreciative of your friends, family, possessions, or health. We are grateful when we are sincerely appreciative and deeply feel that way.

Exercising

People beyond the age of 80 and 90 are still very active in Okinawa. They don’t just sit around the house watching TV all day. They get up early, go for a lot of walks, and sing karaoke with their neighbours. Okinawans don’t frequent the gym or engage in rigorous exercise, yet they move constantly during the course of the day. They are happier, have stronger bones, greater vitamin levels, and are healthier when they get regular access to sunlight and exercise.

Okinawans have lively social lives and a nutritious diet, but they also continue to talk, bike to work, and run errands. Several people practice martial arts or conventional dancing. They keep themselves occupied by walking, gardening, and other pursuits. Their way of living aids in maintaining their mental and physical health.

The majority of us are aware that we need to exercise more, but there is always something more urgent that requires our attention. Whatever the case, the majority of us would benefit from doing more exercise. All you need is a little regular, gentle activity in your day, as Japanese centenarians demonstrate. Yoga, Qigong, and Tai Chi are just a few examples of Eastern practises that can help you achieve balance between your body and mind. You will be able to confront the world with courage, joy, and peace by doing this. Everyone who tries to keep in shape might benefit greatly from these moderate workouts for their health.

Live in the Moment

Status of Flow in Okinawa
Japanese professionals are recognised for their tenacity, concentration, and meticulous attention to detail in their work. This can be observed in a variety of settings, including college students attentively studying in libraries to elderly Okinawans tending to their gardens. They never leave their flow.

Those who are in a state of flow appear to be completely absorbed in what they are doing. It is characterized by effortless concentration and a sensation of focus. It is frequently connected to good things, like peak performance, and the experience itself is quite joyful.

Consider ascending a huge mountain. You are conscious of every step you take. There is no space for error; one moment of inattention could result in death. You put all of your attention on your movements, which are methodical. There is only this mountain and you. The passage of time seems to slow down as your mental focus changes.

The sense of vitality, connectivity, and peace that penetrates your existence is your flow state. You are focused. The time has come. There is only now; there is no past or future.

To enter a flow state requires a lot of practice and concentration, but once you do, you’ll realise why it’s so crucial.

State of Mind During Routine Activities

Let’s bring the flow state closer to ourselves as not everyone has the ability to climb a mountain. Let’s imagine you’re working on a pressing assignment when you start to lose concentration. You may do a lot of things to assist yourself rein yourself in, including unplug from social media, take a break, or refocus all of your attention on the present.

The best method to attain flow is to begin with a task you are proficient at, then progress to more difficult ones. Selecting a challenging assignment will only frustrate you, causing you to pause, and break your flow.

Ikigai Book Review

“Ikigai: The Japanese Secret to a Long and Happy Life” is a book that explores the concept of ikigai, which roughly translates to “reason for being” in English. The book is co-authored by Héctor García and Francesc Miralles, and it draws on the authors’ experiences living in Japan and researching the lifestyles of the country’s longest-living citizens.

At its core, “Ikigai” is about finding purpose and fulfillment in life. The book argues that everyone has an ikigai, or a unique combination of passion, mission, vocation, and profession, that can guide them towards a fulfilling and joyful existence. By understanding and pursuing their ikigai, people can lead happier and more meaningful lives.

The book is divided into several sections that explore different aspects of the concept of ikigai. In the first section, the authors introduce the concept and provide an overview of its history and significance in Japanese culture. They explain that ikigai is not a single thing, but rather a combination of several factors that can vary from person to person.

In the second section, the authors delve into the four elements of ikigai: what you love, what you are good at, what the world needs, and what you can be paid for. They provide practical tips and exercises to help readers identify their own ikigai and start living a more purposeful life.

The third section of the book explores the habits and practices that can help people live a longer and healthier life. The authors discuss the importance of things like regular exercise, a healthy diet, and social connections, as well as the benefits of more traditional practices like meditation and gratitude.

One of the strengths of the book is its focus on practical advice and exercises. The authors provide a number of tools and exercises that readers can use to identify their own ikigai and start living a more purposeful life. For example, they offer a series of questions to help readers identify their passions and values, as well as tips for how to incorporate those passions and values into their daily lives.

Another strength of the book is its emphasis on the importance of community and social connections. The authors argue that people who have strong social connections are happier and healthier than those who are isolated, and they provide practical tips for building and maintaining those connections.

Overall, “Ikigai” is an insightful and inspiring book that offers a fresh perspective on how to live a long and happy life. By exploring the concept of ikigai and providing practical advice and exercises, the authors offer a roadmap for finding purpose and fulfillment in life. Whether you’re looking to make a major life change or simply want to live a more purposeful life, “Ikigai” is a valuable resource that can help you achieve your goals.

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