7 COSAS QUE DEBES HACER CADA NOCHE (Rutina Estoica)

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Marcus Aurelius says nowhere you can find
more peace and less disruptions than in your

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own soul. Dismiss to consult your
own soul and then return to face what

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awaits you. Marcus Aurelius was a
Roman emperor from one hundred and sixty-

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one to one hundred and eighty before
Christ. He is considered the last of

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the five good emperors. During his
time he wrote a series of autobiographical writings

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known as meditations, in which he
consistently defended the search for tranquility in life.

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While his meditations often emphasize the importance
of getting up early and taking advantage

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of the day, he also stressed
the importance of taking the time to retreat

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internally and find calm. Thanks to
your records. We have a reasonable idea

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what your night routine would have been
like. In this episode we will explore

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seven different things Marcus Aurelius would have
done in the evening or evening and how

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we can follow or adapt this routine
to our modern lives. Let' s

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get started. All I' m
asking you to do is not skip this

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episode in any way. If you' re here, consider yourself different from

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most. Consider yourself an exception.
Now act like it and don' t

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skip any chapter number one. Remove
external stimuli. Marcus Aurelius says it'

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s in your power to withdraw yourself
whenever you wish. It is known that

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Marcus Aurelius used his afternoons to disconnect, while he is particularly known for his

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philosophy of advising us to live each
day as if he were the last.

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He also believed in taking time to
find shelter within his own mind to renew

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himself. He did this as an
effort to free himself from stress or negative

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feelings, disconnecting himself from external stimuli
and seeking courage in introspection. External stimuli

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are the changes outside the body or
the knowledge that the senses transmit to us.

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Today we constantly face external stimuli,
especially when we interact with people and

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technology to meet the superficial demands of
our modern society. We are overloaded and

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our days are filled with tasks,
commitments, meetings, emails and deadlines we

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lose our freedom and tranquility. And
while we strive to create a balance between

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work and personal life, it is
inevitable that we will return home feeling exhausted,

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overwhelmed and stressed. Our night routine
usually involves catching up with social media,

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watching TV, or trying to answer
those last- minute emails. We

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need to reduce stimuli and clear our
minds. Therefore, your night routine should

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be the time you devote to yourself. This probably means eliminating many of the

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night activities you' ve gotten used
to and replacing them with new ones that

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really help you disconnect and focus on
IT yourself. This means putting your technology

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to sleep at least half an hour
before you go to bed and seek tranquility.

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This can be as simple as a
five- minute guided meditation, a

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body scan, or a breathing exercise. Full attention meditations help to calm an

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overactive mind and to tune in to
your physical body. This type of meditation

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can be a refuge within ourselves and
the impact of incorporating it into your night

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routine can be incredibly beneficial. Meditation
is known to reduce anxiety, improve mood

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and significantly improve sleep. Your bedtime
routine must be a pause from the busy

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world and a retreat to your peaceful
self. Even though having a hold-

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up of TV series, playing video
games hanging out with friends or travelling on

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social media may seem like a personal
break. These activities do not really help

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you to achieve peace of mind.
In fact, they distract you from finding

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her. Although sleep is important,
it is often not enough to restore you

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after a busy day. A truly
relaxing night routine. It needs to involve

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something that will allow your mind to
disconnect. Number two. Performing physical exercise

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Marcus Aurelius tells us is a shame
for a man to age without seeing the

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beauty and strength of which his body
is capable. Although Marcus Aurelius lived nearly

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2, 000 years ago, he
understood the importance of physical exercise. He

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believed that a healthy mind cannot exist
without a healthy body. Stoics believed that

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even a simple exercise routine can teach
us virtuous skills for life, such as

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perseverance, self- improvement, discipline, overcoming challenges, and building self-

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confidence. They understood that it was
more important to exercise for these self-

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control skills than for external approval.
Despite what the media can lead us to

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believe. Stoics knew from then on
that striving for a perfect body only to

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boast rarely leads to true happiness.
We often avoid our exercise sessions with excuses

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as I am too tired. I
have a big meeting tomorrow and I don

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' t want to be in pain
or I' m so stressed out at

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work that I can' t even
think about exercising. Although many of us

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avoid exercise for various reasons, it
has incredible benefits for both physical and mental

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health, and we should not dismiss
it completely as part of our da.

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Any form of exercise, whether it' s sports or going to the gym,

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is beneficial, as it releases an
avalanche of brain chemicals that make us

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feel well known as endorphins, which
reduce stress levels and improve mood. If

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you exercise in the afternoon, it
can even help you fall asleep faster,

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letting you feel renewed and ready to
face the next day. You can also

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incorporate the concept of taking a energetic
afternoon walk to clear your mind. As

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you walk you notice the air and
the surroundings around you, let your mind

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change from ruminant thoughts of the day, to observe the night sky, under

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which you walk, move your body
gently and appreciate the beauty of nature Around

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you will help clear your mind from
a busy day and prepare for a good

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night' s rest. Number three. Check your day. According to Marcus

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Aurelius, nothing has as much power
to broaden the mind as the ability to

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systematically and truly investigate everything that comes
under your observation in life. The Stoics

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believed that the two best moments for
reflection were morning and evening, preparing for

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the next day by writing down your
thoughts in a morning diary and reviewing the

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day that has passed. Marcus Aurelius
wrote his meditations with the intention of reviewing

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his own daily life and thoughts to
achieve personal clarity. He kept constant vigilance

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over his daily actions and choices.
The Stoics emphasized the importance of being aware

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of their own actions and stressed the
need to devote time at the end of

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each day to review what happened as
a way to become more conscious. In

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general, the Stoics referred to this
kind of attention as a attention aimed at

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bringing self- awareness to their own
actions and verifying whether they are aligned with

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the higher self. Stoics compared this
type of daily reflection to presenting a case

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in court, remember and judge your
day through self- examination of your daily

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actions and choices and then systematically review
them. This is not meant to be

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a judgment practice, but rather a
compassionate review that will guide you to make

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better decisions in the future. You
can incorporate this type of daily review into

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your night routine, devoting time before
bedtime to remember the day just passed,

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review every moment of the day,
from the moment you woke up to the

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present moment meditate on the various choices
and actions you made. What you did

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well today, what emotions you experienced, what parts of your day brought discomfort.

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How can you learn from what happened
today? You didn' t make

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it today that you would have liked. Daily reflections play a fundamental role in

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philosophy. Stoica helps us prepare for
the next day by writing down what we

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would have liked to achieve today.
They are also crucial to assess whether our

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daily actions are aligned with the person
we really want to be. For example,

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during your day review, you can
remember an event as an unpleasant interaction

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you had due to a misunderstanding while
buying your morning coffee. You can point

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out how this interaction made you uncomfortable
and irritated. You will highlight the time

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you spent thinking about the meeting and
how it affected your mood during the morning.

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You can reflect on how you would
have liked to handle the situation differently

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or how that interaction turned out to
be insignificant in the general context of your

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day. Being aware of this event, the next time I face it is

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a similar situation. You will approach
it with greater awareness. Spending time at

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night to review your daily progress is
a crucial step towards leading a life.

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Stoica number four contemplates your inner wisdom. In Marcus aurelios' words, the

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mastery of reading and writing requires an
even more masterful life. A sage is

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someone considered experienced in a particular field
and is venerated for his wisdom, judgment

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and experience. For many people,
this sage is a role model. Stoics

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spent time reflecting on their sages and
whether their own actions were aligned with those

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of the sage. Marcus Aurelius considered
his wise asane the founder of Stoic philosophy

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and often wondered what breast he would
do. The sage' s contemplation should

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essentially be a nighttime moment where you
reflect on your day or the person you

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are and wonder what your role model
would do? Your role model could be

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someone you know or r n s
NS a concept of an ideal person.

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It is important to have a clear
definition of this person so you can reflect

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on whether your actions are aligned with
your role model. As part of your

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night routine, spend a few minutes
remembering your model to follow and ask yourself

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how my model would follow? How
can I improve tomorrow so that my life

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is more aligned with that of my
role model? What features of your model

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to follow? You identified yourself today
to incorporate a few minutes into your night

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routine to consider the situations you experienced
today and, if you reacted, how

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do you think your role model would
do? It can raise your awareness of

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your choices by tomorrow and make you
a better person. The kind of person

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you admire deeply. Number five takes
a higher perspective. In the words of

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Marcus Aurelius, consider the matter in
its entirety, of which you possess the

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smallest part and the entire time of
which you have been assigned a brief and

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momentary period and the works of destiny
and how small your portion is in them.

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Marcus Aurelius advises us to contemplate life
from the cosmic point of view or

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to have a view from above.
A view from above means adopting an expanded

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perspective of your life and seeing yourself
and your day, as if you were

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watching from a third person to eliminate
personal emotions and anxieties. It is known

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that in the evenings, Aurelius reflected
on his life from the point of view

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of the cosmos to overcome his limited
personal perspective. There are many distractions in

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today' s world. Every time
we leave the house, we are bombarded

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with advertisements, news, opinions and
distractions. When we' re not at

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work or with our family, we' re on our phones listening to the

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radio, watching TV or using the
computer. All this leads to mental fatigue.

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It' s hard to find space
to think and breathe. Our attention

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is captured by apps, games,
videos and TV programs, and the fact

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that our attention is often directed towards
other things makes it difficult for us to

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deal with our problems. Anxieties stress
and compromises to help with this. The

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stoic exercise of adopting a higher perspective
can be used to relieve the weight of

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our problems, as it changes our
view to a higher level than ourselves.

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You can start by spending a quiet
time at night to observe your immediate environment,

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your body, your home, and
the people you live with start thinking

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about what they might feel, how
you relate to them, what problems,

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hopes, and fears they may have. Then expand your view to see your

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own city and how all the people
around you have unique lives that you don

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' t know anything about, have
hopes, dreams and fears, just like

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you, Continue expanding your perspective to
see your country, then even more,

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encompassing the entire perspective of the whole
planet, considering all the people on earth,

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all our lives extended across countries,
social classes, races and cultures,

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think about the challenges faced by some
of the less privileged people. It continues

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to expand into the solar system,
the universe, and the totality of existence.

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When we look at ourselves from above. We realize that we are not

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separate individuals, disconnected from the things
around us, but part of a larger

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whole participants in everything around us looking
at us from the outside. It helps

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us to see ourselves and our concerns
more objectively. When we distance ourselves from

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the concerns, anxieties and problems we
face, we can see them more clearly,

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with less emotion and have a better
chance of understanding their causes and solutions.

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It turns out easier to see things
in context if you feel depressed because

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someone insulted you try this exercise.
It is much easier to overcome the emotional

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obstacles we experience when we put things
in perspective. Smaller arguments and disagreements seem

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trivial in comparison. Many of our
problems can be dissolved when we compare them

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to the problems of others or to
the vastness of space. Number six.

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Spend time with the family. Marcus
Aurelius tells us. Those who live longer

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and those who will die the sooner
lose the same, because the present is

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all they can yield, as that
is all you have and what you do

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not have you cannot lose. For
Marcus Aurelius, at the end of the

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day it was time to be with
the family. He clearly loved his children

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and his wife very much. Despite
being important, famous and extremely busy.

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He did not neglect them at night, lay his children in bed and kissed

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them quietly. Don' t rush. It could be the last time you

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do it It' s not guaranteed
that we both survive the night. He

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loved them, valued that thing right
in front of him, which was really

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the most important thing in his life
and then wished them good night. I

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did this repeatedly as long as I
was lucky enough to live. Stoics used

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the contemplation of death as a practice
to remind themselves of the impermanence of life.

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A well- known nurse in Australia, who devoted herself to the care

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of terminally ill patients, said that
one of the most common regrets of a

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dying person is the desire to spend
more time with the family. Their patients

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often regretted having lost the youth of
their children and the company of their partners

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due to the demands of modern life, Families are spending just over half an

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hour of quality time together during the
week and even when families gather. Many

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parents say that time is spent silently
in front of the TV because they are

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busy, reading, playing video games
or simply too tired to talk. Like

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the Stoics, If we regularly contemplate
our own mortality and remind ourselves that there

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will come a day when we or
our children will not wake up to enjoy

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the beauty of life, we will
begin to make some changes to spend more

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time with the family and tell our
children or our family frequently that we love

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them. Family time is an essential
factor that helps build strong pitches, love,

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connections and relationships between family members.
Spending quality time with the family,

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helping to face challenges, instilling a
sense of security, instilling family values and

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giving confidence to children. Number seven. Get ready for the mornings. Marcus

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Aurelius says in your actions not procrastinates. Marcus Aureliuos strongly advocated the importance of

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getting up early every morning. He
did this to establish a morning routine that

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maximized every moment of life. Therefore, sleep means being a restorative experience and

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not a time to yield to laziness. A morning routine was crucial for Aurelius,

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but part of this morning routine began
even before the morning, as it

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was being prepared for the next day. The night before, the Stoics used

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to prepare for the day, dedicating
time in the morning to rehearse their days.

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They did this considering what they wanted
to achieve that day, preparing for

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different possible results and reflecting on themselves. These kinds of reflections were made by

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many stoic in the morning and also
in the evening to begin. You can

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get ready the night before to make
it easier to get up. This could

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mean selecting your clothes for the next
day, preparing your bag for work or

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having a routine, a clear morning
to follow, think of it as a

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list of actions to follow, but
without having to use your brain to think

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about what to decide as it was
already decided the night before. Remember this,

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the more decisions you make during the
less effective day become save your mental

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space to make small decisions like what
to put on in the morning. This

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is not only beneficial to your health, but will also make you wake up.

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Be a nicer experience to prepare for
the next day during your evening routine.

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Not only will it help you with
your morning routine, it can also

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reduce anxiety about the tasks that await
you when you wake up. If you

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00:23:52.720 --> 00:23:59.359
enjoyed this episode, be sure to
review our podcast and for more episodes that

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00:23:59.400 --> 00:24:06.319
will help you find success and happiness
using ancient philosophical wisdom. Don' t

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00:24:06.319 --> 00:25:00.480
forget to subscribe. That was my
contribution. Thank you very much.