James Clear
Honour Your Foundations
The Harmony of Being
"A man is not rightly conditioned until he is a happy, healthy, and prosperous being; and
happiness, health, and prosperity are the result of
a harmonious adjustment of the inner with the outer,
of the man with his surroundings."
James Allen
The wise one’s wisdom comes from watching attentively,
in and out.
The wise one's potency comes from knowing where to place energy and attention
Harmony is achieved by choosing what to change & what to accept.
CHOICE
"Life is a sum of your choices."
Albert Camus
Recognise & Honour your power to choose.
Not everyone is blessed with the choices available to you
Choose Wisely
Choose Courageously
Choose Compassionately
Choose Lovingly
Choose Greatness
Choose Grace
Or don’t
The choice is yours.
FREE YOUR MIND
“When you are practicing zazen, do not try to stop your thinking. Let it stop by itself. If something comes into your mind, let it come in, and let it go out. It will not stay long.
When you try to stop your thinking, it means you are bothered by it.
Do not be bothered by anything.”
Shunryu Suzuki
Your mind is not too busy to meditate.
If there was a switch to turn the mind off there would be no meditation (& there would be no one to turn the mind back on)
The effort in meditation is to be undisturbed by the impulsive nature of the busy mind.
To be unmoved by the internal cues that would usually move you.
When one can be still in the face of the turbulent nature of humanity a freedom is accessed.
Freedom to know yourself deeply without being controlled or limited by the self you know.
Freedom to compassionately bare witness & courageously see beyond the beliefs & notions that might otherwise hold you back.
TRY THIS
*Find a comfortable, quiet place to practice where you're unlikely to be disturbed.
*Set a timer for the duration you've chosen to meditate
*Make a commitment to practice as diligently possible.
*Start by bringing attention to your sitting posture. Notice what it's like to sit still and become familiar with the posture that you're in.
*With a general awareness of your body begin to pay particular attention to the breath.
*Bring your attention to the sensations of the breath. Acknowledge that body sensations, sounds, thoughts, and emotions will be present (& will sometimes distract you), but that the primary attention is on breathing.
*If you notice your attention wondered from the breath firmly and gently guide it back, this is not a mistake it's part of the practice).
*When your timer goes off to mark the end of your practice take a moment to journal about what you noticed during the practice.
THE ART OF STILLNESS
"The body and the mind are phenomenally connected. If can keep your body still the mind will also become still after a while."
Sadhguru
The mind is restless as are emotions.
They are hard to control & total control over them is unrealistic and perhaps even unhealthy (the dynamic nature of thoughts and emotions is part of humanity)
The body is a little easier to work with and is part of the system that is a human being.
The practice of mindful stillness can lead to a way of being that is beyond the natural turbulence of mind and emotion
That being said sitting in complete still takes awareness, discipline & practice.
Try this
Meditate on Stillness
Find a space where you're unlikely to be distracted.
Set a timer for the duration you will commit meditation.
Make a commitment to stay with the simple instructions of the practice as best you can.
Sit as comfortably as you can with a long, unsupported spine.
Take a moment to notice the posture you're sitting in.
Keep a general awareness of this and commit to staying completely still.
Each time you notice the impulse, be still, notice the impulse, realise it has no control over you unless you let it.
If you decide to move do so mindfully.
The key here is to be discipline not rigid, to alert, aware & relaxed.
If catch yourself moving mindlessly, don't waste time being critical or commentating - simply come back to stillness.
When your time goes off take a moment to journal about what you noticed.
*Many of us experience a stilling of the mind during high intensity exercise or a deeply embodied experience.
This exercise is not supposed to replace these modalities but add to them.
The art of stillness can be a profound teacher for those willing to sit beyond impulse.
GRANDFATHER ROCK
“The Mountain spoke to me.
Reminded me that he was my ancestor
Then I knew I wasn’t sitting on the rock, I was sitting with the rock.”
Rama the Cloud Wanderer
Be the Mountain
Grounded. Restful. Slow. Safe
A sanctuary for wisdom, for life
Home to the Monk.
The one who see's
out to the world
and into being
ALL IS ONE
"You are never alone you
You are eternally connected to everyone."
Amit Ray
We are each and we are all one.
This is a cliché that's often spoken in spiritual circles.
And the idea to some of us sounds quite nice, to others it might sound like bullshit and others still might think so what.
When the idea becomes a deep knowing, a felt truth, it can be a profound experience.
TRY THIS
Go to a place where you can be with nature - the ocean, some trees, the open sky.
Sit and breath.
Just be.
Commit to sitting and staring into the natural world, hearing it, feeling it, smelling it.
Allow it's essence to wash over you.
Don't look for anything in particular just be with and notice.
Time for Some Action
“I will master my moods through positive action and when I master my moods I will control my destiny.“
OG Mandino
One of the simplest and most empowering things I've learned as a coach is you don't have to feel ready you just have to be ready.
That very often action beats anxiety.
Meditation is bearing witness to the turbulence of our inner world.
Realising that our thoughts and emotions and constantly changing and reliably unreliable.
To live at the mercy of moods is to surrender to this unreliable force.
The empowering nature of meditation is that we train to be beyond impulse and compulsion.
To be with our thoughts and feelings with out being controlled by them.
Practicing this way every morning can be a reminder that "I am more than my thoughts, I am more that my emotions, I am more than this mood".
I can focus on the task at hand an orient to that which I choose and the person I want to be even when I don't feel like it.
This intimate teaching can then allow us to live with more intention, focus, clarity and direction while at the same time honouring our humanity.
TRY this
Spend 10 - 15 minutes each morning focusing on your breath.
Notice all the subtle sensations that might take your attention away.
Stay with the breath.
If your attention wanders - bring it back.
From you meditation take a moment to list your intentions for the day.
As you move through your day commit to one task at a time. If you notice resistance sharpen your focus, get clear on your intentions and take positive action.
Reflect at the end of the day and commit to doing a little better tomorrow.
TIME IS RUNNING OUT
“You can do so much in ten minutes’ time. Ten minutes, once gone, are gone for good. Divide your life into 10-minute units and sacrifice as few of them as possible in meaningless activity."
Ingvar Kamprad, founder of IKEA
Time is running.
Don't be alarmed, it only runs away when you’re not paying attention.
Tune in & choose wisely.
BREATH LIFE INTO IDEAS
"In the realm of ideas everything depends on enthusiasm... in the real world all rests on perseverance."
Goethe
Ideas are many.
Most never come to fruition.
To take an idea from the infinite realm of potential into reality takes commitment, work and perseverance.
How can you breath life into a great idea?
How can you keep acting upon that idea until it becomes a reality?
Beliefs & Becoming
"Do you believe?
Belief will not save you.
Only actions
Guided and shaped
By belief and knowledge
Will save you.
Belief
Initiates and guides action —
Or it does nothing."
Octavia Butler
Do you know where you beliefs come from?
Have you noticed how your beliefs guide your behaviour?
How many beliefs have you inherited & how many have been formed on lived wisdom?
Have you taken time to observe & question some of your beliefs?
Maybe even upgrade certain beliefs?
Do you believe in a better way?
Do your actions reflect those beliefs, that better way?
What would it take to align your beliefs & actions with a better way?
Beyond the Darkness
"Head trash always looks absurd when you state it directly because you see it for what it is.
It’s the adult version of the monster under the bed; its power over us rests upon it remaining in the darkness."
Charlie Gilkey,. Start Finishing .
Are you willing to look?
To look beyond the beliefs that are clouding you judgement?
To shine a light on the shadows of your soul?
To explore what you think is holding your back?
The path becomes clearer for the one who sees in and out.
Try this
Write down three things you “should” be doing to make you life better.
Write down a list all the reasons you’re not doing them.
For each item on the list ask -
Is this an actual obstacle or an imagined one?
Is it effort or something else I need to overcome this obstacle?
Then decide what to do.
FOCUS, FREEDOM, FLOW
"Focus starts with elimination, improves with concentration, and compounds with continuation."
James Clear
How much more potent might you be if you were able to sustain your focus?
If you were able to concentrate on one thing for a sustained period of time what might you be able to achieve?
In life is how masters are made.
How moments of frustration turn into flow states
In meditation this is a path beyond the monkey mind & impulsive states and into freedom, peace, tranquility.
Try this
Find a space where you're unlikely to be distracted.
Set a timer for the duration you will commit meditation.
Make a commitment to stay with the simple instructions of the practice as best you can.
*Sit as comfortably as you can with a long, unsupported spine.
*Take a moment to notice the posture you're sitting in.
Keep a general awareness of your posture and stay as still as possible for the duration of you meditation.
*Tune into the sensations of the breath at one particular point of the body.
*Keep your attention there as best you can.
If (when) you attention wanders away bring it back firmly and gently with no criticism or commentary.
*When your timer goes of journal about what you noticed.
Do this every day for a month and see what you notice.
Framework for Focus
"The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will... An education which should improve this faculty would be the education par excellence."
William James
COMMIT
Commit to training focus & to focusing on one particular thing for a block of time.
Make a commitment to stay tuned into the task for the duration of time you've allocated to that task.
PREPARE
Take a moment to prepare your environment so you are less likely to be distracted and more likely to stay focused.
This could include
*working in a space you'r unlikely to be disturbed,
*setting up a timer for the block of time you're choosing to offer to the task (15 - 90 minutes are recommended blocks)
*having phone on airplane mode or do not disturb,
*having only the tab/app you're working on open on your computer,
*wearing headphones (even if nothings playing in them) to let others know you're not contactable,
*have an uncluttered work space.
Anything else you can thing of that will help you focus.
The little bit of time it can take to set your space up can save time & energy you would spend navigating distractions and trying to refocus.
PRACTICE
This is where you get to train your "Focus Muscles".
Tuning into one thing for a certain period of time (for meditation 3 - 30 minutes. For work, working out or passion projects - 15 - 90 minutes.)
For meditation (click here)
For work or other areas
*choose what you'll be focusing on and for how long
*as best you work only on that until your time is up.
REST
After a block of focus take a rest (5 - 30 minutes)
If you've been relatively still walk around or move your body in some a way.
Expand your point of view buy looking out a window or walking around outside.
If you've been moving find a quiet space to lye down or be still or play some relaxing sounds/music close your eyes and breath deeply.
Beyond Rationed Rationality Into Limitless Love
"I have felt that the problems that we kept creating with our rational minds were only going to be solved by our intuitive connection to the universe."
Ram Dass
Your body has an intelligence
Your heart has an intelligence
There is a wisdom to being that is beyond intellect
An expansive heart based intelligence that can guide you beyond rationed reason.
Try This:
Breath into your heart.
Listen.
Allow awareness to radiate gently from your heart through your body out into your shoulders, up into your neck, down into your belly.
Continue to breath into your heart and allow you awareness to expand.
Feel awareness breathing from your heart into the souls of your feet, the palms of your hands and the top of you head.
Allow awareness to expand from you heart, through your body and into the world around you.
Know that you are part of the world around you,
open to feeling that connection.
As you move from meditation consider how you might act from a place of connection.
Metta (Loving Kindness Mediation) is a powerful tool for nurturing a sense of loving kindness toward ourselves, others and the world.
It can help ease anxiety around being with others and orient us to a sense of deeper connection.
For a guided Metta Practice click here
Building a Meditation Habit
"Setting up our intention is at least half of learning.
Its like aiming at a target with a bow and arrow."
Hey Legends
Meditation is a simple practice & profound teacher, but building a meditation habit can be tough.
As with building any new habit you're likely to face resistance and distractions.
Your willingness & ability to commit to practicing will help you overcome many of these challenges.
Getting clear on your intentions or why you want to meditate can be a powerful driver and taking some time to plan & prepare can support in bringing the practice to life.
Here's some questions that might help you
Intentions
Spend some time (15 - 20 minutes) exploring your intentions for this course/ your meditation journey/ the next four weeks.
1. What do you hope to get out of mindfulness and meditation?
2. Why is this important to you?
Bring a sense of curiosity and exploration to this exercise - for some of us this may come easy and for some of us it may be a bit of struggle, this is something that may evolve as you progress and if you are not completely clear on your answers that's ok too.
Planning
When will I practice?
Where will practice?
How long will I practice for?
What resistance or challenges am I likely to face?
How will I respond to challenges and resistance?
Remember these questions are designed to help you foster a sense of commitment and create a plan to make meditation a habit.
If you have a different approach you might use that instead or along with these questions.
Enjoy
Billy Telfer
Tiger & The Monk
Stillness
“Within you there is a stillness and a sanctuary to which you can retreat at anytime and be yourself.”
Herman Hesse
Reflection
"Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful."
- Margaret J. Wheatley
Did you set intentions that speaks to a changes you seek to make this year?
Have those intentions come to fruition?
If you are to realise that which you seek you must learn to see.
To see your past beyond the fog of rumination and the illusory wall of ignorance.
To see the present moment in the light of mindfulness
To see your future as a product of your choices & actions (& some luck), not something your passively hope for.
Reflection is a way of seeing your past in a skilful light.
Splitting the Reflection Process into 3 categories, Progress, Process and Person, can be a helpful way to monitor your progress & objectively critique your process, without having your sense of self worth tied up in the process.
Some questions that might help you see your past in a way that might empower your future
Reflect on Progress
If you’ve set measurable goals this is a simple one.
Are you any closer to the metric you're measuring?
What is it that you’re measuring? Is it moving in the right direction?
How far do you have to go? What's the next metric you're aiming for?
Reflect on Process (your process is the path to your Vision, it's not about you as being but about what you do)
Did I do what I set out to do (did I follow the plan/processes I set for myself)?
If so what helped me to that? How can I keep it up or improve moving forward?
If not why not? What do I need to do differently to improve?
Am I closer to my Vision thanks to choices I've made & actions I've taken this year?
How will I improve my process moving forward?
Reflect on Person (these reflections are more qualitative, more about you as a being than what you've been doing.)
What are some moments you have to be grateful for?
What did those moments feel like?
Who have you connected with so far this year?
How did you relate to those people?
What were some emotions you felt this year?
How did you relate to those emotions?
What's made this year meaningful to you?
Why?
How will you live better moving forward?
Master Thy Self
"He who cannot obey himself will be commanded."
Nietzche
Listen deeply.
Lead yourself well.
Tune into that which serves and let the rest fall away.
Beyond impulse there are thoughts (judgements, beliefs, critiques), beyond thought there is emotion, beyond emotion a sensation that sparked the emotion.
All this stirs up energy.
That energy is your life force.
It can be wasted or it can be used.
Knowing how to access that energy is brings peace & potency
Knowing what to do with it is purpose
These are great blessings.
Om Sri.
Becoming Wise - part 2
“Action expresses priorities.”
Gandhi
Knowing is not enough.
Thinking is not enough.
One must do.
If a lesson is received and not acted upon it’s value is lost.
Education and Motivation without application are just entertainment. Illusions with no substance.
But when education & motivation are given life through action they become Wisdom & Inspiration.
To BE Inspired & Wise is a great gift.
Try This:
1st ask yourself …….
What’s one thing in your life you could add, change or remove that you know would be good for you?
then …….
Do it!!
How much of your greatness is hiding behind simple steps?