martial arts

The Most Important 15 Minutes of Your Life

In my practice of the martial art of Aikido, I learned a valuable lesson the other day that applies to all areas of life.  If applied, this one lesson might be the single most important principle for changing one’s life- in any area- financial, career, relationships, emotional, spiritual and physical. It is a universal law and people tend to do the opposite and therefore get adverse results in their life. 

About a week and a half ago, there were a bunch of white belts and few black belts training together. it was towards the end of a two hour training session. We thought we had really learned this particular defense. Hell, we had been working on it for almost two hours at that point. Then out of nowhere, the Sensei stops our practice and calls our attention to a very specific focal point. I’m paraphrasing, but he said something like, “what seems to be getting overlooked here is the opening movement. If you don’t take the attackers balance on the opening movement- the rest of the defense is near worthless. A great opening move, sets up for an easy throw and pin. However, without taking your opponents balance, you will never submit your opponent- I don’t care how good you are at the throw and the pin.” 

When I first heard it, it seemed simple and boring instruction. It was just about to come in one ear and go through the other, before I caught myself being lazy. Then I asked myself a better question: “What applications could this have for life?”- because I have found that Aikido is truly a metaphor for life. I have seen that all the lessons I have learned on the mat carry over to life, and this lesson was no different.

Aikido defenses typically have 3 or 4 steps in them. The opening movement a lot of the times is about “getting off the line of attack” (in order to protect yourself) as well as trying to take your opponent’s balance so they are now at a disadvantage. There is nothing sexy or exciting about the opening movement- EVER. The rest of the defense is where the exciting Steven Seagal stuff occurs. But if you don’t set your opponent up in the first step, the later (and more thrilling) movements won’t work. The opening movement sets the tone for the rest of the progression. You’ll commonly hear people say, “it’s not how you start, it’s how you finish”. Maybe  so, but the greater truth may be that a poor start sets such a terrible tone that the rest of the process often times will never fully recover. And hell, why would you want to live by that motto in the first place- it’s setting you up for a life where you’re constantly digging yourself out of holes. 

Have you ever woken up on the wrong side of the bed and that bad mood just carried on with you for the rest of the day? It was like you were doomed to have a bad day. Everything seemed to go wrong. I’m sure you’ve had days where the opposite was true too. This case of one’s mood and emotions is great place to start when talking about setting the tone. Opening your day with a practice that gets you physically, emotionally and mentally prepared to face challenges optimistically, feel confident and assertive and overall be in a positive state is crucial. Do you think a pro football player is going to show up to the Superbowl and hope to feel good? Hell no, he is going to get himself into a resource state irrespective of the circumstances and external factors. It could be -20 degrees and snowing, his dog could have died, he could have lost his starting job to a rookie. It doesn’t matter, a true professional brings the state of certainty to the field. He isn’t there looking for external feedback to tell him how he should feel or how he should play. 

With this I recommend implementing a ritual that gets you into a peak emotional state during the first 15 minutes of your day. Maybe it is going to the gym. Maybe it is jumping on a mini trampoline while listening to your favorite music. It could a could shower or meditation. Whatever gets you into a positive emotional state and gets your body moving is going to be beneficial. It’s amazing the carryover that will take place throughout the rest of the day. Momentum is an underrated characteristic within human beings. Why is it that we are blind to the fact that the littlest shit always builds to create bigger shit, an eventually monumental shit in our lives. Jim Rohn always said, 


“Failure is not a single, cataclysmic event. You don’t fail overnight. Instead, failure is a few errors in judgement, repeated every day.”

These tiny errors in judgment that get repeated everyday typically stem from our unconscious emotional patterns that habituate in our daily lives. We wake up tired and hit our snooze button 3 or 4 times. This passivity then creeps into every aspect of our existence and compounds into the failure we inevitably face. But if you change the opening movement and consciously choose to set the tone differently each and every day- it’s amazing the kind of momentum that will start to build. You will start to feel better, more energized, more assertive, more confident. These qualities will start to reward you in your work, your relationships, your finances and all aspects of your life. Pretty soon you will start to believe yourself to be a winner, a champion and someone who is a master of their own experience. It is at this point where the Tony Robbins, Richard Branson’s and Marc Benioffs built their success. They became a success through these small rituals, which ultimately created their character. The outside world loves to view their success in terms of their public accomplishments. However, nothing could be further from the truth. Stephen Covey avowed this by saying,

“Private victories always precede public victories”.

The first 15 minutes of your day is the most important. It will set the tone. If you enter your day from a place of uncertainty and passivity, are you just hoping that something will click with you and you’ll all the sudden get some pep in your step? No it’s time to consciously create the life you want. And you do this by a simple ritual in the first 15 minutes after you wake up in the morning. I suggest doing something that radically activates your physiology. Because the quickest and the most surefire way to change the way you feel is to radically shift the way you move your body. The power of physiology is a topic that has been discussed in past posts and will be discussed in the future. It is a crucial linchpin to mastering your emotional life. 

Here are some possible rituals to start your day with:

-Jump on a mini trampoline (rebounder) while listening to some music (you could turn this into a formal anchoring practice with a vision board/mandala). {This has other healthy effects, as it pumps the lymph in our bodies}

-Go for a run or bike

-Take a cold shower or contrast shower (hot/cold- back and forth)


-Martial Arts

-Lift weights

-Go for a brisk walk


BOOK OF THE WEEK: The Eye of the I: From Which Nothing is Hidden, by David Hawkins

Last week I highlighted David Hawkins’ most popular book- Power vs. Force, this week we will look at the second book of the Power vs. Force trilogy entitled The Eye of I: From Which Nothing is Hidden.  While Power vs. Force is a great appetizer on the subject of human consciousness, this book is definitely the entrée. It goes into much greater depth about the nature of duality and how our ego misperceives the world and is the cause of our suffering. I recommend this book for anyone who wants more peace, love and compassion in their life. I do think it is probably best to read this trilogy in order because they do build on each other. 

The aspect I love most about Hawkins’ writing is how it shifts the reader at an emotional level while they are reading. Similar to meditation or a martial art- how you get in that flow or zen-like state of love, peace and joy- the same thing occurs when you read Hawkins. I found this elevation in consciousness to be particularly profound in this book of his. This is not a book to be read in a weekend. I believe one will get the most out of reading this book if they take one chapter a day and spend about 3 weeks to a month with this book.  Thus, one’s consciousness will be elevated throughout the 3-4 weeks of reading it. I also found it particularly helpful to read a chapter of this book, then immediately spend 30 minutes to an hour in quiet meditation. This book is meditative in nature, so adding a formal meditative practice along with this book adds another element to it. 

When I started my journey into the personal development years ago, I didn’t intend to get into books on spirituality and consciousness. Yet, in hindsight I now understand why my journey has led me to reading books by authors like David Hawkins, Eckhart Tolle and David Singer. These books all address the ego. The ego is the part of ourselves as humans which is responsible for our suffering. By gaining a greater understanding of what our ego is and how it works, we can learn to cultivate a friendlier relationship with it and reduce and eliminate much of the suffering that plagues our lives. After reading numerous books on the ego, I believe The Eye of the I and the third book in the trilogy (I: Reality & Subjectivity) to be the two best books in regards to explaining the ego. 

And as always, here are the passages that I highlighted during my reading of the book. These really spoke to me and are a great daily reminder for me.


“One becomes enamored of this precious ‘self’, which then becomes an obsession and the subjective focus of languaging and thought. The self becomes glamorized as the hero of one’s life story and drama. This requires that the self be defended and that its survival become all important. This includes the necessity to be right at any cost.”

“The value of memory also becomes diminished by the realization that only does the mind misperceive in the present, but it routinely does so in the past, and what one is remembering is really the record of past illusions. All past actions were based on the illusion of what one thought one was at the time.”

“The relinquishment of the ego self as one’s central focus involves letting go of all these layers of attachments and vanities, and one eventually comes face to face with the ego’s primary function of control to ensure continuance and survival. Therefore the ego clings to all its faculties because their basic purpose, to ensure its survival, is the reason behind its obsession with gain, winning, learning, alliances, and accumulation of possessions, data and skills. The ego has endless schemes for enhancing survival- some gross, some obvious, others subtle and hidden”

“The only simple task to be accomplished is to let go of the identification with the ego as one’s real self!”

“Sometimes the ego misidentifies itself more specifically as the personality. It thinks, “I am such-and-such a person.” And it says, “Well, that’s who I am”. From this illusion arises the fear that one will lose one’s personality if the ego is relinquished. This is feared as the death of ‘who I am’.”

“The modern trend toward ‘political correctness’ is a great source of conflict, strife and suffering.  It is based on the imaginary ‘rights’. In reality there are no such things as rights. These are all social imaginings. Nothing in the universe has any rights. The whole area of ‘rights’ leads to a ‘chip on the shoulder’ attitude, victim, illusions of causality and revenge. All this displaces personal responsibility for one’s own experience of life.”

“The problem with the ego is not that it is wrong; it is just that it is limited and distorted. To conceive of the ego as an enemy is to become polarized, bringing forth conflict, guilt, anger and shame. Positionalities support the ego. By enlarging context, opposites are transcended and problems are dissolved. Humility removes the ego’s underpinnings of judgmentalism, positionality and moralizing.”

“in a system of considerable complexity, there is a very precise point where even a small amount of energy applied brings about a major change. A giant clockworks has a vulnerable point at which even a slight pressure stops the whole works. A giant locomotive can be halted in you know exactly where to place your finger.  The great clockwork of human society likewise has points where major change can occur as a result of a slight amount of pressure.”

“Love is misunderstood to be an emotion; actually, it is a state of awareness, a way of being in the world, a way of seeing oneself and others.  Love for God or nature or even one’s pets opens the door to spiritual inspiration. The desire to make others happy overrides selfishness. The more we give love, the greater our capacity to do so. It is a good beginning practice to merely mentally wish others well in the course of the day. Love blossoms into lovingness which becomes progressively more intense, nonselective and joyful. There comes a time one ‘falls in love’ with everything and everyone they meet. This tendency to be intensely loving has to be curtailed because love, curiously enough, frightens many people. Many people cannot look fully into another person’s eyes for more than a brief second, if at all. 

“Our society is one of excesses; it swings like a pendulum too far in one direction and then too far in the opposite because it gets caught in the duality of either/or and this and that. Maturity results in a middle way that allows for both ends of the spectrum of human behavior.” 

“Pride is at the core of the ego beyond all else. Pride in the form of the vanity of thought, mentation, concepts and opinions are all the basis of ignorance. The antidote is radical humility, which undoes the domination of perception. Ask for the truth to be revealed instead of assuming that you already know it.”

“One can enjoy beautiful music without the ego’s claiming authorship for the origination of the music itself. If one claims authorship for music, then many anxieties and feelings arise which have to do with belief systems about perfection, approval, desirability and acceptance.”

Breaking the Trance of the Cultural Hypnosis

I love to watch people and observe how they live their lives and organize their experiences internally. My people watching is done in a judgmental or moralistic way, but more so with an observational and curious attitude.  I look out into the world like an anthropologist trying to understand another culture or a scientist in a lab.  It is purely from a place of learning and understanding what drives human behavior.  What I have found from my own observation (which has also been confirmed in much of what I have read) is that people have the strong tendency to avoid painful stimuli and move toward pleasure. I know this isn’t a groundbreaking finding, however it is a crucial underpinning for identifying what drives your own behavior as well as understanding what drives society as a whole.  From this basic premise of the pain-pleasure principle, one can then take the monumental step toward living a self-actualized life- a life free of emotional hostage taking, depression, anxiety, addiction, co-dependence and suffering. 


The advancement of technology over the past 15-20 years has created a culture of instant gratification and addiction.  People are overly reliant on external stimuli to feel good and access positive emotional states.  If they aren’t watching tv, then they are on the internet. If they aren’t on the internet, they are playing video games. If they aren’t hooked into some technological device, they are eating or drinking. If they aren’t eating or drinking, they might taking some drug or administering some medication. And when they aren’t engaged in one of these activities, it is likely they are being stimulated through some interaction with another person. Overall, our culture has us wired to be dependent on people, places and things outside of ourselves.  People who come to me often share that they don’t like to be alone and that when they are alone, they get particularly anxious. Then I ask them what they do to stop feeling anxious. Their response- they either turn on the tv, drink a beer, eat something, surf the internet or call a friend.  Our culture is becoming completely dependent on external stimuli to feel good and to elevate our emotional state. To add to this addiction, the mass marketers are feeding this cultural hypnosis through their constant barrage of advertisements that say “buy this-feel this way”.  When you really break it down, how much of our lives are really under our own control? How much of our emotional states are dependent on people, places and things outside of ourselves? 


I am not prescribing that you dispose of all your electronics, move off the grid and become a hermit or a monk. What I am suggesting is that if there is to have any semblance of a healthy life, one must strike a balance between between being internally emotionally regulated and externally stimulated. I would even go a step further to say that the path toward self-actualization is one of complete and total freedom from getting fulfillment or relief from external stimuli. You can choose how you want to live your life, however just be cognizant that the level of suffering you will experience in your life is dependent on the level in which you are dependent on external people, places and things to make you feel good and give you positive emotional states. 


As I have said over and over, “The problem is never the problem”. And this holds true for this epidemic that is plaguing our society. People think the problem is the drastic rise of depression and anxiety (and other mental health issues) in our culture. The real problem is the blatant ignoring and pacifying of such problems through means of medication and other external stimuli (tv, iphones, food, alcohol, drugs). Depression and anxiety are incredibly valuable signals that provide us with feedback that needs to be taken into consideration. These negative emotions are telling us that we need to do one of two things. We either need to change our procedure- which is changing our current actions and behavior. Or we need to change our perception- which is to change how we’re contextualizing our experience. Rather what is the typical response to such negative emotions in our culture? Drink another beer, watch another tv show, post another picture. People use these short term strategies (aka pacifiers) to run from pain and seek some degree of relief and comfort. The irony is that until the anxiety, depression and other negative experiences get addressed directly, it will continue to show up in some way, shape or form. Most people continue to ignore the signals and keep shoving the problem under the rug for another day. They become masters at finding short term strategies to escape the pain. The problem with such a strategy is that just like any addict, they will eventually hit rock bottom. There will come a point where the pain and suffering will not be able to be subdued by the temporary fixes anymore and this will create such agony and despair that one will truly hit rock bottom and be forced to confront their inner demons. The problem with letting it get to this point is that it typically doesn’t happen for years or decades. This leaves people in what they term a “mid-life crisis” when they get in their forties or fifties.  


In order to avoid hitting rock bottom or waiting until your so called ‘mid-life crisis’, it is time to do two things. First, begin identifying the negative emotions in your life. Rather than brushing the anxiety and depression under the rug and pacifying the pain with temporary external fixes (like relationships, food, drugs, technology, etc), begin to sit with the pain and suffering.  As uncomfortable as it might be in that moment, it will save you 1000x the amount of pain and suffering down the road. Once you can get very comfortable sitting with the negative experience, rather than pacifying it with some short term external fix, you can then move on to the next step in the equation.


While the first step is about identifying the problem state and just being with it. The second step is about enacting the solution to the problem. If you only identify the problem and there is no solution, one will inevitably return to the old ineffective patterns of behavior to solve the problem and escape the pain and suffering. The solution involves breaking the cause and effect trance that we need something outside of ourselves to feel good. True self actualization and person power is available when you can access peace, joy and other positive emotions without the need for some external stimuli (people, place or thing). One way to cultivate this internally driven experience is through a daily meditative practice. Whether it be through meditation, a martial art or yoga- these meditative practices teach your brain and body that “I can feel good for no reason” and that I don’t need something outside of me to feel good and access a positive emotional state.  Yes these practices do indeed have a physiological component to them that enhances their positive effect. By installing a daily meditative practice, one can begin to break the cause and effect linkage that in order to feel good and regulate one’s emotions- they need to do something outside of themselves.  


Personally, spending 45 minutes to an hour every day in meditation has allowed me to feel good for no reason. I don’t need an excuse to feel good. I can feel good just by being here in the present moment with my thoughts and experience.  Meditation also is very effective at cultivating a sense of gratitude. Because by sitting with your thoughts and observing your breathing- you are unconsciously teaching yourself, “I am grateful for this moment… I’m okay just being right here and now”. Now when I go out into the world I am not frantically seeking external stimuli to regulate my emotions.  Amidst all the chaos and uncertainty of the outside world, meditation creates a “happy place” where you can go to seek refuge and peace.  Meditation and other meditative practices unhooks you from the cause-effect hypnosis that runs our culture. It breaks the erroneous belief that you need some person, place or thing outside of yourself to feel good. Our culture is predicated on the do–>have—>be model. When in reality the more effective model for living an emotionally healthy life is be–>do–>have.


The culture through the media, politics and mass marketers has conditioned us to be slaves to external stimuli. Just look at your everyday emotional experience in this world. Look at each emotion you experience- contentment, sorrow, anxiety, peace, anger, etc. In each of these momentary experiences- what is causing these to fire off within you? My guess is that some external event, person or thing is behind the emotion. If this is the case, then you are inherently not in the driver seat of your life. Through a consistent dedication to deep meditative practices, one can begin to gain greater control over their emotional life and begin to unhook themselves from the scary reality that they are at the mercy of the feedback that they are receiving from their external environment. The vast amount of personal problems in our world come down to one’s inability to regulate their emotions.  Addiction is the perfect example. People who are addicted (whether it be drugs, alcohol, food, co-dependent relationships, etc) have inability to get themselves to experience positive or comforting emotions by themselves. They instead turn to an artificial substance to provide them with the emotional state of pleasure, comfort and feeling okay. Therefore the addiction is nothing more than symptom. If they stop drinking, they will find some other substance or activity to change their emotional state. The solution to this problem of one’s inability to cope and emotionally regulate lies in mastering one’s own internal communication and their ability to feel good amidst the absence of pleasant external stimuli. All the way back in the 17th century, Blaise Pascal made an incredibly relevant observation when he said:


“All men’s miseries derive from not being able to sit in a quiet room alone”


Physiology: A Launch Pad for Personal Transformation


If there is one lesson to take away from the mainstream self help industry- this is probably it.

Tony Robbins- likely the most famous personal development figure of all- is one of the pioneers when it comes to the power of physiology.  Throughout his various books and audio programs, he affirms that our emotions are a product of 2 things.
1. Our physiology (the way we move our body)
2. The questions we ask our
self (either consciously or unconsciously).


For the sake of this conversation, we will focus on purely the importance that physiology plays in our emotions and our subjective experience.


Ironically when I started reading personal development back a few years ago I started with the topic of body language and appearance. I was completely focused on my external appearance, posture, gestures, outer confidence and the reaction that I was eliciting in others. Though this approach does not deal with the inner world that we know to be so important, it is ironic how my journey has come full circle. Now years later I see the incredible value in focusing on our physiology, but for different reasons. Adopting Robbins’ belief that 80% of the way we feel (emotionally) is a product of the way we move our body (our physiology). I have spent the past 9 months working with my physiology extensively and I can attest to its effectiveness. Prior to focusing on my physiology, I have spent hours trying to think my way out of anxious, depressive and unresourceful emotional states, only to find that they get worse and spiral way out of control. Now I can get out of these negative states by simple breathing deeper and more fully, or putting a big smile on my face, or jumping up and down, or by relaxing and dropping my shoulders back and down. Overall, I have found that physiology is truly the control panel to our emotions.


Tony Robbins is the perfect example of how powerful of a factor physiology is in creating our emotions and the way we operate in the world.  If you watch Tony Robbins in his new documentary you will see how much he has mastered his physiology. He performs these strange rituals that get his body into state and condition his nervous system to move, breathe and operate in certain way. In one part you see him jumping on a mini trampoline. In another scene he is working on his posture while doing a breathing exercise and pumping his arms up and down. Before he gets on stage, he performs certain gestures and incantations. While on stage, his physiology is incredibly relaxed, with his shoulders back and down. This contributes to his incredible level of certainty and emotional mastery. He has been doing this stuff for the last 30+ years and his dedication to these practices is clearly second to none. He didn’t get this physiological and emotional mastery over night, he did it over day after day, month after month and year after year.  This display of mastery and the power of daily rituals, performed for weeks, months, years and decades is a theme that will be referenced over and over.

In spite of my understanding of physiology I still find myself experiencing bad moods.  I still get anxious at times.  I still get irritable. What I notice is that when I am in these states I have the tendency to go up in my head and try to think my way out of them and solve them rationally. I get super analytical and start to ask questions like “what must I believe to be feeling this way?”  A great example of this transpired earlier this year.  About six months ago, I was on my way to pick up this girl for a date and I was feeling pretty anxious. It was a shitty feeling. I was tense and my thoughts were racing and I kept trying to think my way out of it. But the more questions I asked myself, the worse my emotional state seemed to get. I had only about ten minutes left in my drive until I was going to pick her up and I was freaking out over the thought that “if I show up in this emotional state, this date is going to be terrible and will be no fun”. Then finally something that a mentor of mine has said to me a hundred times popped up in my head: “80% of the way you feel is determined by the way you move your body”. I realized my car seat was quite erect so I instantly reclined my seat back a bit, which put me in a more relaxed, laid back posture. Then I started to breathe fully and really exhaled under a 4-5 second count. Prior to that I was breathing very shallow. Then I put a smile on my face and started to laugh and think about a funny experience I had in the past. In the matter of a few seconds, my entire demeanor changed. I was now loose, fun and playful, but I didn’t make this shift by thinking my way through it. I made this shift through my physiology- mainly my posture, breathing and facial expressions. As William James said- “we’re happy because we sing, NOT we sing because we’re happy”.

The power of physiology in relationship to our emotional state is not just something Tony Robbins made up.  It is empirically supported by Harvard psychologist Amy Cuddy’s research and detailed in her Ted talk and her best selling book Presence.  Mike Cernovich, a popular self help blogger, also illustrates the importance of physiology in his book Gorilla Mindset .

To add the evidence, there was a study where they had severely depressed patients force a smile in front of a mirror for 2 hours per day. After a month they were no longer depressed. It was impossible for them to be. They had rewired and reconditioned their physiology (and subsequently their neurology) so they were no longer able to live in that depressed emotional state on a consistent basis.

Different people have different triggers. Some may respond better to posture, some may be more reliant on their breathing. But all 3 facets are important to focus on. So here is the actual equation for mastering your emotional state and therefore your experience in life:

So how do you truly master your physiology and get to this level of mastery? I wouldn’t recommend implementing everything at once. You take one part of your physiology and master it for 30 days. And by master it, I mean you constantly focus on it for every waking moment of the day. Write reminders on sticky notes and leave them in your room, by your computer, in the bathroom, in your car, etc. Wear a rubberband on your wrist to remind you to focus on it. These symbols are to remind you to enact this change at every second of your waking consciousness. After these 30 days this habit will be formed and it will be a way of being. Then you can spend the next 30 days mastering another aspect of your physiology. Truly creating a new habit in your physiology has the power to transform your world. What are some examples of what I’m talking about?


1. Facial expression- live with a constant grin on your face. Determine what that slight grin looks and feels like- that gives you that feeling of joy, contentment, playfulness or whatever empowering emotion you want to cultivate more of. At every moment, hold this facial expression. Live in this facial expression. Obviously your old habitual conditioning will cause your face to return to it’s default state, that is okay, don’t get mad at yourself- be compassionate to yourself if you catch yourself not practicing the new habit. Just when you see these reminders, instantly put this grin on your face. Try to spend all day with this facial expression.
2. Breathing- breathe deeply. Inhale through your nose and exhale fully through your mouth. Feel your belly expand on the inhale then return to it’s normal position. This is what I have been doing for the past 60 days. It has completely changed my emotional experience. I have seen that this has been an incredible pattern interrupt too. Every time I have a negative thought or feeling in my gut, I have noticed that deep and full breathing instantly changes my focus and releases the tension within me. Breathing is probably the greatest tool in all of personal development and psychology. What I have seen is that when something happens either internally or externally to me that causes distress, worry, anxiety, etc, my mind starts to race and this horrible feeling arises in my gut. I begin to identify with the source of this angst and my body follows. My breathing stops and gets really shallow. But when I interrupt this pattern and I focus on breathing fully, after about 4 or 5 breaths I begin to feel unstoppable. I seem to detach from the anxious feelings and thoughts by merely focusing on my breath and deepening it.  I also found out that I come to the realization, “Wow I’m still breathing, I’m still alive. This little thing or condition can’t really hurt me. This isn’t going to kill me”. It’s truly amazing the power of breathing.  On a side note, this is also why the martial arts are so powerful.
3. Posture- relax your shoulders so they move down and back, let your head sit comfortably on top of them so it is not protruding out and jolted forward. Make sure your chest is up. Find that posture that makes you feel really relaxed and do the same thing as the above exercises. Make it point to live in that for 30 days.

The reason you should only focus on one of these little things for 30 days (rather than integrating all of it) is so that you guarantee your success and ensure you are laser focused. I also realized that the past week, though I have only been obsessed and focused on my breathing, that my posture and facial expressions have improved incidentally and “come along for the ride”.  It is almost like they are all interconnected and communicate with each other in some way. When I start to breathe more fully, I realize that often times by shoulders and posture become more relaxed, as well as my tight face begins to loosen and grin.

The real power this 30 day challenge has over your life is that by constantly adjusting an aspect of your physiology, you are performing a very strong pattern interrupt. This pattern interrupt that you are performing every minute, all day, is incredibly powerful because it is breaking you out of the trance called your life. So often we live in a trance, going from one thing to another with no awareness of our thoughts, emotions or our surroundings. We just operate on auto-pilot and wonder why we do what we do. This pattern interrupt you will repeat hundreds, if not thousands of times during a single day will make you more mindful and break yourself of  the habit of being yourself. Joe Dispenza is the author of Breaking The Habit of Being Yourself: How to Lose Your Mind and Create a New One, and this exercise repeated hundreds of times throughout the day is the most simple and effective tool of breaking your old patterns and rewiring your neurology, physiology (and eventually your identity). This has the potential to help you detach and not over-identify with your emotions, your reputation, your performance, and your results. 
I look back at everything I read and I now laugh, I read over 300 books over the past 3 years. I kept wanting more and more knowledge. I wasn’t going to stop until I found the secret. I was exhausting my brain with content and information. I didn’t need anything more going into my brain. I needed to change the way I feel, the emotions I was experiencing and the world in which I was living in. This is all through experience, emotional intensity and our physiology. This is where books can really go wrong. You live in your head- you’re dead. 
Try this and really stick to it. Make it your #1 priority on your to-do list everyday and see what happens after 30 days.
“The real key in life is to be able to make yourself feel good when you don’t feel good, or when you don’t even want to feel good.”
Other great activities that can really help you master your physiology (and thus your psychology).


-Anchoring using your whole body (will be discussed in other posts)

-Power posing- abundance pose/etc.

-lifting weights

-martial arts

-intense cardio/interval training

-jumping on a rebounder or trampoline


-strong gestures


-deep breathing/mindfulness training

-contrast hot/cold showers- forces your body to breath and move differently

-watching funny movies/making a point to laugh hard every day