The Practice is a way of clearing mental and emotional space so you can root yourself in the present moment, experience gratitude and serve with loving kindness along the way. No matter how life shows up, a Practice that does this for you, can free you from suffering and create an opening for you to experience joy and peace while you serve others.
routine
In this pod, Rick and Keith discuss the importance of routine and how it positively contributes to your life. When challenges show up, as they inevitably do, an anchor can keep you conscious and present as you see your way through. A healthy routine can be that anchor. Listen as the guys share their routine and encourage you to utilize one in your life. It’s benefits are far reaching.
Keith’s Routine
Morning:
• Gratitude Exercise
• 5-10 minutes of reading the Mayo Clinic Guide to Stress-free Living by Amit Sood, M.D.
• Listen to a podcast during my stretching routine and morning prep for the day
• Stretching/Rolling/Core Work for 10 minutes
• Practice being present and aware of the day’s novelty on my drive
Throughout the day:
• Practice Loving Kindness, Acceptance, Compassion and Gratitude
Before bed:
• Stretch & Roll my body
• Digital Curfew (turn off all electronics in the bedroom)
• Gratitude Exercise
Rick’s Routine
Morning:
• Up at 5:00 a.m.; 12 oz cold water
• Out the door at 5:10 a.m.; 4.1 mile hike Courthouse Butte or Baldwin Trail
• Walking Meditation (about 3 hours in nature, alone)
• No food until noon (intermittent fasting) break the fast with protein, never carbs
Throughout the day:
• Phone on, but ringer off all day, return calls at my discretion (I rarely answer the phone without a prior appointment to talk at a particular time)
• Check emails only 3x per day, respond at my discretion (I am not on any social media– phone and email are merely communication tools, not my life)
• Journal 40 minutes; read 2-3 hours per day
• MINDFULNESS all day—being fully present without judging
Before bed:
• Listen to jazz, chamber music while unwinding and recapping the day; more journaling and reading (I have no TV)
• Or listen to podcasts (Tim Ferriss, Krista Tippet) or TED talks on various subjects
In bed:
• Kill the tunes, read self-help, spiritual authors
• Outline ToDo’s for tomorrow
Here Are 8 Things We Do For a More Calm, Centered and Happy Life
- Stop being led by ego! It’s not about you–identify one positive event each day that has nothing to do with you. Your ego is not your friend; suffering comes from your ego’s preferences and expectations. It wants you to be the center of the universe. You are not.
- Tell someone about the positive event or share it on social media (only if you absolutely must use the damned electronics). This can help you savor the moment a little longer.
- Start a daily gratitude journal. Aim to find little things you’re grateful for, such as good coffee, salmon/peach sunrise or a cute kid. “Notice what is nice” about any given situation. Be present! Be conscious! Live your life with intention!
- Identify a positive personal strength and reflect on how you’ve used this strength today. Such as your compassion, patience, listening skills, humor.
- Set a daily goal and track your progress (“Today I’m not going to criticize my kid—instead I’m going to catch my kid in the act of doing something right, and tell her”). This is based on research that shows when we feel progress towards a goal, we have more positive emotions. The goal should be modest.
- Try to practice “positive reappraisal”: Identify an event or daily activity that is a hassle. Then, try to reframe the event in a more positive light. Example: If you’re stuck in traffic, think how nice to have quiet time, turn off the entertainment system, breathe deeply, focus on the breath, notice something new in your surroundings. This practice can start to become a habit. Novelty in life gives us a lift.
- Help someone each day—no matter how small. These daily acts of kindness can be as simple as giving someone a smile, holding a door open, sharing a cute story with someone sad. Research shows we feel better when we’re kind to others.
- Practice mindfulness by paying attention to the present moment. You can also try a 10-minute breathing exercise that uses a focus on breathing to help calm the mind.
In this installment, Rick and Keith define a phrase they often talk about in the podcasts – “the practice”. Here they define “the practice” and share about its importance in their lives.
“Every Day Spiritual Practice: Simple Pathways for Enriching Your Life,” Alexander. Here nearly 40 contributors discuss what they do daily to be centered and happy. Creating a home altar, practicing martial arts, mediation, volunteering, fasting, quilting — these are just some of the ways they’ve found to make every day more meaningful and satisfying.
“You Are Here: Discovering the Magic of the Present Moment,” Thich Naht Hanh. This moment is the gateway to enlightenment. It is the only moment we have to be joyful, mindful, and awake. The key is to be there for yourself—to learn to be fully present in your life. In this introduction to the practice of presence, he provides insight on life’s essentials and offers a range of simple, everyday practices for cultivating mindfulness.
“Holding Space: A Guide to Supporting Others While Remembering to Take Care of Yourself First,” Hope. This book helps us learn how to honor our own needs and boundaries first, so that we can be of even greater service to ourself and the world around us as we hold space either personally, or professionally.
“Can’t Hurt Me: Master Your Mind and Defy the Odds,” Goggins. For David Goggins, childhood was a nightmare – poverty, prejudice, and physical abuse colored his days and haunted his nights. But through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world’s top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him The Fittest (Real) Man in America.
In Can’t Hurt Me, he shares his astonishing life story and reveals that most of us tap into only 40% of our capabilities. Goggins calls this The 40% Rule, and his story illuminates a path that anyone can follow to push past pain, demolish fear, and reach their full potential.
One of the great things about life is the countless opportunities to improve and be better than you were the day before. As I have written in previous blogs, life is not about being perfect. It’s about doing your best and giving your best every single day. Oftentimes this means raising the standards you set for yourself. What was normal behavior for you yesterday will not be enough to achieve the new goals you set for yourself today. To meet those requires a creating a new normal for your mindset and behavior.
Normal behavior and ways of thinking don’t challenge you or activate growth. It’s the new manner in which you approach situations and objectives that expands our capacity to grow. If you set a goal to be physically stronger than you currently are, lifting the same weight will not get you there. Only increasing the weight and securing a spot for the last few reps will build strength and muscle. If you want to lose weight, the eating habits that led to putting weight on will not take it off. That will require creating a new commitment and relationship with food that is a healthy, effective one for weight loss. And if you are a person that wants to be more loving and positive, having a cynical view about the world and people won’t help with this. You will need to make a choice to see growth opportunities in the most challenging situations and the good in people you think are the most unlovable. To make these behaviors your new normal doesn’t happen overnight. In fact, it may be difficult at first. But you can do it by applying these three steps to any behavior you want to change and replacing with a new normal.
- Get clear on what is you want to change or improve.For me, I want to show up as inspiring every day for my colleagues, clients and friends. Since attitude is a choice, I can’t allow external forces to become an excuse for not showing up with great energy. Your goal may be to pursue a new career, lose weight or be happy regardless of challenges present in your life today.
- Once you set your goal, commit to it 100% without exception. This is how a new normal in behavior is created.As stated, I want to motivate and inspire everyone I come in contact with no matter what. If a client discontinues their membership, it doesn’t matter. I choose to express gratitude to them for the time they were a client and celebrate, honor and value the people who are still clients by how I deliver classes. For you, this might mean exercising five days a week whether in town or on the road. It could be eating healthy whether others are doing the same or not.
- Now that you’ve defined the new behavior as your new normal, lock it in place by doing it every single day. Consistency is key. Most goals require you to work on them a little each day. Some people dislike this part. I say embrace it. With a positive attitude, you’ll learn more and have fun along the way. Now, if creating a ritual and sticking with it is hard for you, get an accountability partner. I have quite a few in my life. They ensure my energy is at a level ten for each class. If eating healthy is your challenge, tell your friends to help you by choosing healthy restaurants when you go out. Opt for outings that incorporate physical activity. And ask for feedback if you’re deviating from your stated goal.
Creating a new normal for your life can make you brand new. That’s a happier and healthier you. Don’t delay another day. Raise your standards and the ceiling on what’s possible in your life now. See you at the top.
Stronger Mindset!
Keith