Wellness Masterclass - B.B. (Cultivating Joy (Ask: "What can I do…
Wellness Masterclass - B.B.
Everyone Wants More
Share goals with someone weekly/monthly/regularly
Keep a journal or record
Be explicit - "Am I worried about things beyond my control?"
Let go of stress about the future - there is no power in worry
Rise above the Problems/Chaos - Lotus Flower
Connect to the breath
Not because of any mystical woo-woo, but because the breath is always present.
Of the Past
In the short-term as well - let go of that thing that happened 15 minutes ago that pissed you off or threw off your game
Understand that who you are has been shaped by what you have done or been through
Satisfaction - feelings of dissatisfaction need to be let go
Fondness for the past is a good thing - appreciation and recognition
Physiology and Psychology
Connection with the Body
Take time to connect with your body
Stretch/Mobility Work (frequently throughout the day)
Exercise needs to be "intense" - get the heart rate up
Move daily - doesn't have to be hours, 15-20 minutes is enough
2 resistance training days (20 minutes), 2 cardio days (16 minutes), 1 "dealer's choice" day
One Plate Rule - meals should all be on one plate or in one bowl (portion control)
Half of the dish should be veggies
Look for food allergies
Get Blood Work done
Talk to a nutritionist
Try not to eat before bed (dependent on goals/macros)
Address sleep - 7-8 hours, screens off before bed (45 minutes or so), no lights, cold temps
Go back through stories (journal entries, photos, etc.) to go backward and appreciate happy moments or moments of achievement.
Make special albums in your phone for Beautiful Moments, Funny Pictures, etc.
Two major trips every year
Write two notes of appreciation every day
Ask: "What can I do today that will bring me joy"
Who can I surprise today? What nice thing can I do for someone else?
Small things - chocolate caramel pumpkin spice latte...thing
The power plant does not HAVE energy, but it CREATES energy actively
Surround yourself with positivity
Pictures or stories that bring you joy (think phone gallery)
Do not passively wait for joy, but actively cultivate it
Delegate or Find Comrades
Set expectations with comrades - again, explicit and specific
You don't have to do everything alone
Ask for help
Consciously structure support for projects
Be aware of expectations
Be explicit and have a conversation with those involved about what is expected by all parties.
Be aware of unrealistic expectations
Does this expectation help me or make my life better?
Stress is often caused by the difference between expected and actual outcomes
Take time to transition
Several times throughout the day, not just once
RMT - Release Meditation Technique
Before moving on, set intentions as to how you want the next activity to be
Can take as long as you want, 2 minutes or 2 hours
Use a mantra (if desired)
Doesn't have to be complicated, Brendon just uses the word "Release"
Take a few minutes to breathe and get in touch with your body
Actively release tension
Where do I have physical tension?
Release tension, set intention
Don't just move from task to task to task without taking time to pause
Look at the Whole Life Assessment - apply the question "Which of these areas is causing me stress? How? Why?"
Awareness can, in and of itself, help
4 Main Areas
How can I do this action in a way that brings joy and engages me?
What are my 5 skills for my personal curriculum? Do I have them scheduled into my day.
Who do I want to be FOR OTHERS?
Specifically - for each person in the interaction
Who do I want to be in this situation?
Create a habit - walk through doors, sit at desk, etc, triggers the question
Set up reminders for your words - post its, phone alarms, computer wallpapers, etc.
Few words - often 3
What will move the needle?
What is needed here?
Who do I want to be in this situation?
Get Very Clear about Expected Outcomes (Begin with the End in Mind)
Be Proactive, Take Initiative
Set Good Boundaries
Scheduled times to work without interruption
Give yourself permission
Confront people who can not respect your boundaries.
"Let me be me"
Be specific about the behavior, do not attack the person
Set expectations - for EVERYTHING
No hints or passive-aggression
Don't be a people-pleaser
Don't let the priorities of other people overwhelm your own
The Three C's
Am I living as the emobodiment of my best self?
Am I connecting with other people in a meaningful way?
What we are giving back to the world?
What causes variablility in performance?
Lack of conscious, intentional focus on that area.
Bring awareness - be real, what are we neglecting?
Entropy - that which is neglected and/or ignored will degrade
Lack of appreciation
"Perfectionism" is just a fancy way to say "dissatisfaction"
Dissatisfaction is contagious - it spreads to other people AND to other areas of your life
Do you feel like you're "better" than others? Has it stopped you from learning or growing?
Superiority is a form of closed-mindedness. It is toxic.
Do not judge others - it ruins any chances of connecting.
Have I been asking questions and showing curiosity in this area?
To Live our Unique Selves
We run into problems when we mimic and follow
Do not ever apologize for this
Human beings need love and care
Celebrate the uniqueness of others
Find a way to be of service to others
Consciously connect with intentions, connections and purpose
Why/How is what I'm doing helping/contributing?
Finding purpose in adversity