YOUR BEST IS FLEETING

"only those who are inferior are always at there best,
and I am not inferior."

OG Mandino

With in you there is greatness.

There is a best version of you.

It may seem fleeting & inconsistent

It may be easier to recognise it's absence then it's presence

It may be hard for you to admit it

But it's there.

PONDER THIS

How can you be at your best more often?

How can you rise to the challenge when you're not at your best?

Day of SOUL. REST IN PEACE

“Within you, there is a stillness and a sanctuary to which you can retreat at anytime and be yourself.” 
Hermann Hesse

Imagine stepping out of the rush of time and into a state of deep rest and presence

Imagine putting down your worries for a couple of hours to connect with your body and catch your breath.

Imagine stepping into a practice of restoration and coming out feeling revitalised and more yourself.

On Saturday 2nd of December we will be running our last Day of SOUL for the year.

An opportunity to slow down, connect with your body, rest your mind and restore your spirit.

BIG JOURNEY SMALL STEPS

"Well being is realized by small steps…but it’s no small thing."

Zeno.


Well being is culmination of action and attitude.

When you navigate life's little challenges skillfully and appreciate life's blessings wholeheartedly your well being begins to be realized.

CONTEMPLATE THIS:

What small steps can you take to increase your sense of wellbeing?

What is stopping you from taking those steps?

How might you navigate those challenges.

A WELL FUNCTIONING MIND

"A well-functioning mind recognizes the futility and cruelty of constantly finding fault with its own nature… [It] can quieten its own buzzing preoccupations in order, at times, to focus on the world beyond itself."

Alain DeBotton

When you find yourself stuck in your own head

Being overly judgemental, unhelpfully critical, focused only on what is wrong

Know that you can choose another way.

Knowing is sometimes enough.

Knowing that you are stuck in one particular way of thinking, seeing, being can sometimes be a catalyst for a shift.

And sometimes another way is required.

One can look at the nature of the mind in this moment as a way through.

The obstacle becomes the way.

Look at the thoughts that are bouncing around, that are telling stories, that are triggering your emotions and are shaping your experience.

Look at the feelings that support those thoughts, that animate you in a certain way and seem to trigger more thoughts (& more feelings)

Look how this inner world is manifesting in your body.

How are you holding yourself? What's your posture like? What physical sensations do you notice in your face, neck, shoulders, hands, hips, feet?

Notice what it's like to notice in this way.

What's it like to take a moment to neutrally notice that which shapes your state?

Another way is to expand out.

To expand your point of view

To open to a more whole, open way of seeing and being.

This can be done

Via the senses - by looking around and listening. What can you see and here that you hadn't noticed before?

Via the body - by moving and "burning off" or expressing some energy

Via the mind - by remembering that this moment of time & space exists with in eternity and that it will pass.

When you find yourself stuck in your head you've found yourself.

This is the first step to freedom

A PLACE CALLED MIND

“The mind is its own place, and in it self can make a
Heav’n of Hell, a Hell of Heav’n,”

John Milton


Meditate on the Mind

Watch as thoughts shape it.

Watch as it shapes you.

Notice that the mind has the power to instill

fear & courage

despair & hope

chaos & calm

Notice that by noticing, the mind loosens it's grip,

you are no longer at its mercy.

And that you can choose how to shape it.

HONOUR YOUR FOUNDATIONS

"Don't overlook the basics.

Don't ignore the foundation.

How long can a tree remain standing without the roots?"

James Clear

Meditation,

journaling,

movement & muscle,

friends and family

How easy it is to let these things go when we get "too busy"

The mind, our thoughts, our body, our connections are the foundations of our being.

When “more important” things take over and our foundations weaken we are likely to be sorry.

Honour Your Foundations

ASK THIS

What’s one thing you can & will do today to honour
your mind,
your thoughts,
your body &
your people?

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.