Letting go as a practice

    Intention

  The idea of letting go of things in a physical form of some sort gives us the experience of release and closure as we engage our senses.  There are endless individual ways this can be put in practice, and it is surprising how even the most simple things can invite a sense of freedom. Being engaged in the practice with the intention is already a start of taking control and having an awareness of things which cause harm.

   The intention is the start of liberation and this is a broad practice as it is powerful. If we are letting go of trauma, grief, attatching to expectations to be a certain way, having to make life changes, etc. How we may find a connected experience does not have to be done in the physical, how ever it is often the case we haven't done this so easily with out a prompt.

   I will introduce some common tried and true methods that I invite you to experience. Just like you can' t know taste with out trying it for yourself, these are offered for you to know for own the great start of liberation that happens when you let go.

  Forms of this practice have become part of my daily practice as I reduce clutter in mental and physical. This creates space for wisdom.

 Physical activity 

   Many of us that spend time being physically active can certainly find a place for release amoung what we are doing which has already been experienced and part of what keeps of doing it. So setting an intention of transforming anger, anxiety, stress, ect. can turn this into a regular practice that serves more benefit. Actions like endurance sports create a place of patience and gets us to look at big picture rather than just now.  Adapting to uncertainty can be seen in flexibility, yoga or martial arts are great ways to experience this.  A heavy lifting or high volume strength training session can be both a release, but also also a reminder that we are capable of handling more.

     Trying something new is also a great way to invite vitality to life. Doing a long walk for a sunrise or full moon hike.

   Creative outlet

    Being able to transorm a hurt, or form of suffering into a form of creativity is no new idea. It's raw emotion that connects people to art in many ways. Most songs aren't about times of great living. There is an immediate sense of passion that can arise from just three notes of a blues song. The way a color effects us when we use it or see it can change our thoughts. Drawing in the sand before a tide, any seeing it pass just as nature is a state of change and renewal. A state of mind that can be stepped into from Shamanic drumming, the reminder of refuge in a painting, and the knowing we can still create is being practiced in the moment. That in itself brings us to know we can make the most of where we are. The place of making the ordinary amazing.

  If you don't consider yourself creative it is certainly not the end result but the experience that is the reward. Don't limit yourself. This gives way to find new outlets. I never painted until last year and would never have know I liked it with out having just opened to play with color.

   Ceremonial/ symbolic

  Perhaps one of the most popular ways we have seen this done is the act of setting things in a fire. This often gets tricky when we look at our intentions. Returning hate with resentment is like fueling a fire. Starting a fire on a cold day gives us the chance to experience that making effort for  forgiveness and compassion to provide warmth. Just as there was no fire, you have opportunity to create warmth in the midst of a cold winter wilderness. This same consuming fire can be place of refuge and is where our burdens can be transformed into energy that is used to comfort. Writing things down gets us to get specific and become more aware of roots of our suffering. Also that hot coals are not meant to be held.

  The same principle applies to this next practice,  that is the flushing. Writing down on toilet paper all the shitty things we have felt tainted,  hurt, effected by, and letting it go. The waste we are exposed to needs to be flushed. Making a practice of natural process.

   Holding an object before tossing it such as rocks in a river, a stick in the words can remind of things are only heavy when we hold them. I have always like the idea of carrying water as a reminder of the heaviness, but then pouring it out on a plant that may need it. This enhances my understanding of letting nothing go to waste. Things we have learned can be a help to some one else, and we are all dependant on another.

  Nature's wisdom of letting go

    The immediate visual contrast of how vast the ocean is in comparison to a wave is a good place to remember just now versus forever. Watching clouds is a gateway to understanding impermanence as it is value the moment of each day. Water can offer a reflection, yet only when it is still. Motion distorts that possibility. There is teachings in each aspect of nature. The tree let's go of its leaves, it creates amazing color we enjoy. It doesn't suffer, knowing loss is place for rebirth. Even dead trees offer habitat for other animals and return to earth in an manner of nutrients to the earth. Nothing in nature goes to waste. Every thing has a season.

  Pick a scenic place and observe how nature provides benefits in all seasons. Endless wisdom awaits with intention of connecting to letting go as part of the process. Every thing is teaching us.

  Routine check in

    The longer you hold things the heavier they are. Becoming aware of what we are holding onto is best done on a regular basis. Of course eliminating a coworkers complaints is different than a trauma release. Again, setting the intention of not holding things is a key to liberation. Practice makes us better at anything.

   

      
  

Adapting to uncertainty as a practice

   Adapt and overcome 

     The ability to adapt to all conditions is a rewarding experience that can known to all of by first putting into practice this as a mindset and we will notice our perspective change. A warrior is able to stay calm and respond with an action plan after considering many things with wisdom. Most of us have been practicing reacting with fear, anxiety and stress which benefits no one and results in a mindset of defeat. This does not have to be how we take on conditions, circumstance, or challenges any more.

   The ability is already there

   You have already experienced this and the ability is certainly with in all of us, if not we would never survive. There is a primitive, raw and simple part of us that will find a way to adapt. You learned to walk despite the amount of times you fell, but never just sat down and quit trying. You can see a toddler find a way to climb, and a teenager learn to organize strategy. Countless stories of survival show it is in us. You make sure that you have food, water, shelter, clothing.  This is all done by planning, carrying out actions with understanding of result. The ability to respond to crisis is in us, as is the pattern of reacting when things don't go our way. Seeing that difference is giving arise to wisdom, and saved alot of time. This ability is already there in you.

  Practice is ongoing

   If you have not yet noticed things don't seem to go the way we want, and it often seems life is full of set backs one after another non-stop. We kind of expect life to be good, and are let down when we stay in a mindset of should, would, could or some form of regret. This is what most of practice, along with the visualize all the things that could go wrong. Reacting in anxiety to our fears. These practices go on as if it was our nature, although it's just what we have done. There are better options that we can practice and in time the warrior mindset will be our nature. It is really a return home of what we have started with.

   Developing skills as tools 

     Mindset/ perspective 
    Having the proper tools for a job saves alot of time and energy.  Getting tools for adapting to uncertainty first comes with the perspective that every thing is teaching us. Another way of putting that is looking at what we once called a problem as an opportunity.
    
     Stillness/ creating space for wisdom 
    Unless you are in a life or death situation you never need to react immediately. Right here is where we just pause, and it is also right here we can see how reacting only is like throwing fuel on a fire. So by just not reacting we begin to give space for wisdom to arise. The best time in life to do nothing, and save much regret. The practice of doing nothing, aka refraining will definitely show immediately as a value. Practice will make this easier as you experience the freedom of understanding you don't have to react, and eliminate time spent in anger, anxiety, stress ECT.

   Accepting the truth of impermanence 
  Nothing stays in the same state, every cell in your body is continuing to change. Every thing that arises will cease. This includes life forms, people, plants, and animals as it does states of mind. Pleasure and pain both arise and cease. It is unrealistic to expect nature to be different, yet much of our suffering comes from not spending time with this. Accepting this prepares us as well as creates much more value for things.

   Assess the situation 
 After you implement the pause long enough to regain a calm state of mind you can begin to look at the situation. As you do this it is amazing that many times it is our personal comfort that has been tampered with and this is a reoccurring theme. How ever, that is not always the case. We will face loss of a loved one, and many other things that require a process of accepting. Financial crisis may occur, and still we can react or respond. If there is action that can be taken it will be through the time of calm that we can develop a strategy to change.
 
  The more time we spend in a place of calmness we experience that there is refuge in each moment, just as space between breath. We can reach a place of stillness despite circumstance.




   




    

     

 

Reset your mind and body

   The idea of a reset is often desired, yet a seldom experienced or practiced occurance. We reset our devices, and maintain our vehicles to ensure long lasting high quality performance. Developing a practice for our mind and body to have a reset is something I have found beneficial in so many ways. Returning to stillness and homeostasis, making space for healing and a restorative process for our over worked mind and body. Doing this once a week has been one of my favorite routines that I find essential for progress.

   How to implement this practice 

   Making this a weekly routine starts with setting aside time for this, aka making time for this. I think for most people Sunday night seems to be a great way to introduce this. Starting with maybe 1-2 hours although longer times are better if you are able to. At first it will be difficult to unwind, but practice is the journey to rest. Ideally making this a full day practice of rest as well as activity that promotes rewiring your thoughts.

   The mind, rest

   The goal is to clear all distractions, think of all your thoughts and concerns written down on a chalkboard and picture yourself erasing it. Find a spot, shut off your phone and get comfortable with the feeling of 'ah,'. Embrace the sense of stillness and rest. The only thing you have to do is breath. Notice just that, every inhale you feel new life being brought in. Every exhale is a detoxification and knowing your body is capable of healing. Then start to bring your attention to the space between each breath, which is a place of complete stillness. This is rest, and I can assure you that it is a practice that gets more rewarding as you do it. Being in a good spot is very helpful for this, and could be going to your back yard, local park, or just a favorite chair.

   The most common obstacle and reason we don't just already do this is that we cant seem to shut off our mind. This is why I say learning to rest is a practice, and it takes time. Resting is a discipline, and discipline is the path to freedom. It's almost funny that we can still be on the first breath, even the inhale and already our mind is attatched to a thought of worry. Just notice thoughts like clouds, just there. You observe them. Something I used when starting was viewing each thought like a train passing, and it got to notice I can make a choice to be in stillness or chase this train, jump on and see where it goes. The first option is my goal, just let it go by with the thought of I am not leaving this place of rest, while feeling the space between breath as a refuge.

  The Body, active rest

   Active rest is movement that is enjoyable and for most that is not strenuous. This could be a very wide range of things to each person. Taking a walk, doing yoga, hitting golf balls, playing with a pet, or even dancing for some. Think of it as personal recess time. Going to a play ground every once in awhile and getting on a swing is highly recommended. Feeling movement and enjoying it, being just in that moment of simple play both the mind and body are rested and connected. By practice we make our body more familiar with the sense of ease we can have in movement. Our mind is present in the activity and not in yesterday or tomorrow. This enhances our ability to be in the present moment and to savor the sense of rest as well as play.

   Rest as a discipline 

    These are two words you don't see together often , however you most likely don't see yourself getting moments of play and simplicity of watching clouds on a regular basis either. Start by making this a once a week routine, and eventually it will be part of your daily routine, and as you practice you will find rest in strenuous exercise because you have a reference of ease to connect with. You will find your mind is no longer hopping all the trains of thought that lead to worry and stress wasting time and taxing your energy.

      Our actions are a practice of behavior and what is practiced becomes our first instinct, or nature. The body at rest will have a better immune system and ability to be called apon for high performance as a result. The mind will know a place of stillness and refuge is available at any moment. What we practice we will eventually master. We decide what it is, or we don't pay attention and it goes on with no wise investment.

 

   


 

Personal energy management

  Personal energy crisis

  Having enough energy is a result of proper fuel, rest, and managing our energy consumption. If it was that simple hardly any one would be having this personal energy crisis right? Simplicity practiced will find that the balance of those 3 things are how to have energy to progress in physical and mental performance. I have worked in the health and fitness industry for well over a decade and I hear this on repeat.

   I have done two previous post about rest and a nightly routine for quality sleep. Today will be looking at energy management.

  Managing our energy 
   
   This is first done by observing where you spend your energy. For some work is the most, some their work outs, or involvement of family life. Notice if you enjoy your work outs they don't drain you, they add to energy created.  If we find a reason to enjoy where we are we won't be wasting energy wishing we were some where else, or angry burning energy with only suffering as a result.

  We sadly waste alot of time on mindless entertainment and constant drama about some one else's business. We are no longer surprised by murder and acts of violence as we have invited it into our homes by watching it. This leads us to take the living being person from the story and just think of another headline. Social media is the best example of being a attached to a status or image rather than a person. Stopping things that take our energy with no return is wisely using our energy.

   Allowing greed,anger, hate, stress and anxious thinking to run out mind is another way we waste energy.  It's like picking up and holding hot coals. Makes no sense. Observe that those thoughts are there, but don't embrace them. No good result comes from spending time with any of these things.

  Inviting good energy is something we can do. That can be acts of kindness, meditation, prayer, body energy work, engaging in a creative process. I  always say the gratitude is the one of the best things to do with time. You can invite great energy any time by doing this.

  Being in a clean space certainly effects energy.  How relaxed in a clean space you are in comparison to a bathroom off the New Jersey turnpike,  I believe shows two entirely different experiences. Driving in traffic will feel better when your vehicle is clean, and adding gratitude for your morning commute will change how you function through out the day.

  Over time you will find where to no longer invest, and how to better. I think the best way to experience an immediate impact is just being outside and exposed to all the elements of nature that provide energy for every living being. You can collect that energy for personal use. This is the most over looked and totally free energy source.

  We can waste energy, spend energy, or invest energy. Think of energy the same as our time. Now is the only certain time, now is giving space for that energy. How are we investing this limited time experience of life?

Night routines for quality sleep

 
    Developing a night routine

   A nightly routine may never get the same hype as a morning routine, just as the cool down isn't as exciting as a warm up. Starting a night routine is the an important  aspect of having a productive life.
 
   First let's take a look at the word routine, being a set of actions, tasks, or activity with a specific goal oriented agenda. In this case it is quality sleep. A sleep routine will be very individual and may take time to find your most effective results, so we will look at a few time tested suggestions. The goal is to first implement a designated time to get your body ready for sleep. To start off, consider what time you want to be asleep and back it up about 60 mins to start.

   Setting the atmosphere 

   Where you sleep obviously can enhance your sleep or create a challenge regardless of a routine.  For the sake of this article we will assume your sleep area is a bedroom.
One thing that is helpful is to declutter your sleep area. Color is very influential, and I think it is worthwhile and essential to set the area for optimal results.  Blues, greens, pale yellow and silver/ grey have been shown to be most effective in promoting rest. Giving your bedroom a make over if needed. A wise investment.

   Routine suggestions

1. Closing time. Think of this when you start your tasks. Turn off lights, turn off TV, laptop.  You are setting the stage for a cool down. You may turn down the a/c or use a fan to drop temperature.  I will use ice packs some times to lower my body temperature. This is when I will get into pajamas of some sort and enjoy transition to rest in comfort.

2. Yoga, stretching, mind body awareness.  The body that is relaxed gets the best rest. This can be doing thi chi, yoga, isometric holds and slow deep stretched, ect. Standing meditation can be a good help, or practing different breathing patterns or exercises. Establishing the mind and body connection helps for better quality sleep. You can also have a cup of tea with some sleep aid.

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3.  Personal hygiene and water. A broad description to include hot and cold water ideas. This could be a hot bath for some, long hot shower, or an ice cold shower, face immersion in ice water, etc. I do always kick off my night with this, brushing my teeth. I use Epsom salt with menthol to wash my face in cold water. Some times a flash cold shower. The flush of freshly oxygenated blood after is such a cleansing experience, and is what makes enduring cold water worth it for me.

4. Meditation/ prayer/ stillness. Purposely set aside time to be grateful for the day, for health, shelter, food, and water. Sitting or laying still notice your body is rested. Send energy/ prayers/ Love to others. All living beings are equally deserving of love and compassion. Give no room for anger, stress, hate. It's like making people leave your house. They may be waiting for you in the morning, but they aren't spending the night in your home. My mantra at home is "Just love". Tell yourself you are going to enter a state of deep sleep and know that ever cell is being restored.

5. Calming the senses. Low lighting to none, lavender oil, ocean wave nature sounds with fan on to feel breeze. Bring the senses to a calm and relaxed state. A great time for visualization and the ability to bring your mind to another place. A mountain top, a beach, a cabin in the woods while listening to a blizzard will let you deal with higher tempatures. That is my minimalist approach to saving money on electric bill. However, being aware of our senses and feeling safe and rested is the best way to enter sleep. I basically think of a what would be a great place to wake up and see, or that I would feel so rested.

    Action plan

  Write down the time you want to be asleep,  and the time you will start night routine. Then below things that you will decide to implement and experience. Different nature sounds, calming scents, soaking feet in Epsom salt, guided meditation, yoga, and endless possibilities of rest that await you.

  Start tonight. Sampling out resting techniques is a great start to new life of making time for comfort and getting optimal rest. Your physical and mental performance will immediately benefit and then you enter the journey of wisdom from proper rest. You will be faster, stronger and full of creativity and sharp thinking. A warrior uses wisdom in spending energy. The days of reckless habits and being tired are done.

  You can actively work on decluttering the bedroom and removing bright colored things. This may be an extended  process for some, but the end result is a calm and relaxed setting for quality sleep. You will find more as you go, enjoy the journey to a better quality of every day life.



 



 
 

 

Rest is essential for progess

   How we relate to rest. 

  The word rest in America is almost like a four letter word to those who are constantly chasing success at some level. Many people live by the saying, "I'll rest when I'm dead". This non-stop lifestyle often results in a decreased quality of life on a daily basis. We feel being busy is getting things done, yet it can be that we are wasting time in an exhausted state while longing for a break. Applying rest as a task seems counter productive, yet it is the missing essential practice to achieving greatness in any area of life.

   What is rest? 

     A restorative process for the body and mind that is crucial to vitality, as well as optimal mental and physical activity. No one needs to convince us that the body needs sleep. However getting the minimal amount of it on a regular basis will show up as minimal energy. I think of it as a full recharge like a battery. Only then will prime performance be experienced.

   The body 
   The body does alot of work when we give it the sleep we need. From removing toxins to cell rejuvenation,immune system function,  hormone synthesis, and muscle growth, etc. Our heart rate drops as well as our temperature setting the stage for calm and renew.  When we don't allow this to take place we fatigue every cell in our body. Proper rest sets the stage for optimal physical condition, and can be this difference in achieving the high status of performance for athletes. Millions of dollars are made in countless energy supplements that tax your body. Sleep is free, and the best defense against fatigue. Simplicity will always provide what you need.

    The brain
    The brain also does a complex amount of resoration when we sleep.  Removing waste, supporting memory storage,  learning capacity,  hormone function, and influences mood, appetite and libido.  Over a period of time sleep deprivation will result in inability to process information, store it, and slow down our response time in thinking as well as motor skills. This robs us of our critical thinking, capacity for creativity, and decision making to name a few. Surely being more attentive on a daily basis allows us to enjoy more, because we can think clearly. The mind that is rested can function and continue to amaze us. Wisdom is the application of knowledge. Sleep awaits the weary mind. Setting the stage for progress can be achieved by sleep.

   Making sleep a priority 
   
   If you are some one that desires to lead a successful life it is certain that you have a relationship with discipline.  You make time for things you find crucial to improvement, this is definitely a relaxing task. Think of rest as the foundation of all you build. It creates stillness and strength.  Treat your body better than your smart phone, charge up.