Quel goût a votre café ou votre thé aujourd’hui ?

Quel goût a votre café ou votre thé aujourd’hui ?

Pourquoi ne pas faire un exercice de pleine conscience en savourant une tasse de café ou de thé ? La pleine conscience vous invite à porter votre attention toute entière à votre activité. Humez l’arôme, ressentez la chaleur de la tasse serrée au creux de la paume et soyez dans le moment présent !

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je prends 3 minutes chaque jour pour expérimenter la pleine conscience autour d’une tasse de café ou de thé.

Ride the Black Swan: Part 2

Ride the Black Swan: Part 2

Engage and Decide

After a turbulent fortnight, we are confronted with major life adjustments. Nearly one third of the world is in lock-down. Businesses are closed, streets are empty, skies are clear and most of us are hunkered down in our homes. Life as we know it has stopped. Dismal health and economic consequences loom. Read Part 1 here.

Elisabeth Kubler Ross named the five stages of grief: denial, anger, bargaining, depression and acceptance. Denial, or a state of numb shock, is dangerous in a crisis. Moving rapidly to acceptance will prepare you for bounce. We have watched world leaders accelerate through these phases – some more skilfully than others.

US Leadership: Watch here. Swedish Leadership: Read here. Kubler Ross….

Regular daily challenges have dropped away – traffic, e-mail loads, travel, meetings. Some love the novelty of abundant time with family at home. In New Zealand, more people are outdoors and active. We have the gift of time, reflection and planning.

On the dark side there is health concern – particularly for older loved ones. Millions of jobs are at risk. Small and large businesses will fail. Social networks are disrupted. It is easy to find yourself streaming videos while you refresh your news or infection-rate site.

The goal is rapid bounce.

Before you can bounce, you must engage with clarity and be decisive.

Calm, Control and Connect

Denial, panic, anger, bargaining and depression are your enemies right now. It is essential to establish a regular daily practice of escaping freeze (denial and depression) flight (fear and panic), and fight (anger) reactions. Instructions here.

Name and tame emotional energy

When we confront acute disruption, emotional energy is high. Even when calm you will notice the physical impact of emotion. Each of us is different. Identify accurately and counter skilfully.

The sadness cluster is related to freeze reactions. Instead of engaging we withdraw. Energy is low and you are probably feeling isolated. Seek energy, activity, people and find some joy. 

The fear cluster (flight) ranges from niggling worry, to anxiety, panic and hyperventilation. You’re energised, distracted, and procrastinating. Breathe slowly, focus on one task at a time, and pay attention to the here and now.

The anger cluster (fight) is dangerous and ranges from irritability, to frustration, angry outbursts, rage and violence. Anger compromises your immune system, decision making and other humans you care about. Focus your attention on others and how they may be experiencing the situation. Be generous, grateful and kind. Apologise immediately and sincerely when you blow.

Scenario Planning

Make calls on what you expect and develop your plan. No-one knows exactly how this will unfold. Read widely from different perspectives. Develop three scenarios – best, likely and worst case. Hope for the best but plan for the worst. Engage your colleagues and family in this dialogue. Make sure you consider five essential ingredients:

  • Health: covid-19 and other conditions/emergencies as services are compromised
  • Economic: much of the consumption economy has stopped; job and business loss will follow
  • Social: some will respect, bond and pull through, others resort to violence and crime
  • Family resilience: physical, emotional and mental wellbeing, cash flow and love
  • Supplies: supply chains are already stretched, make sure you have basic resources secured

Be Decisive

Every situation is different so we each have to work through what decisions to make and how to evaluate them. For example, if your business cannot operate, do you close it and start again later.  Or, fund it though the pandemic and consequent recession/depression. If you need help from the bank, do it now and secure resourcing. Do not wait for funding to dry up.

If you want to upskill or advance your education, now is the time to get started. Online education will flourish.

If you want to start a new business or career, take this time and put your plan into motion. Prepare to meet the needs that will arrive once this has settled. A significant transformation is in play. There will be wonderful opportunities for those who engage, decide and move fast.

In Part 111, we will address Bounce in detail.

Start you personal Resilience Online Training.

Quel acte de gentillesse allez-vous faire aujourd’hui ?

Quel acte de gentillesse allez-vous faire aujourd’hui ?

Cultiver la gentillesse est un élément précieux de la vie professionnelle. La recherche confirme que les personnes qui font des actes de gentillesse ressentent et rayonnent des émotions positives. Les choses simples fonctionnent : inviter un nouveau collaborateur pour le déjeuner, partager avec votre patron les raisons pour lesquelles vous l’appréciez, écrire quelque chose d’encourageant à un collègue qui éprouve des difficultés, etc…

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je saisis chaque jour une opportunité pour faire un acte de gentillesse.

Quel thème vais-je honorer cette année ?

Quel thème vais-je honorer cette année ?

Alors que les résolutions de la Nouvelle Année risquent de ne pas durer longtemps, un thème touche chaque grand domaine de votre vie et décrit la façon dont vous souhaitez vivre l’année.

Pour démarrer 2020 sur une note résiliente, voici donc une pratique de résilience que nous vous invitons à considérer :
Je réfléchis et choisis cette semaine un thème que je vais honorer tout au long de l’année.

Quels liens vais-je entretenir aujourd’hui ?

Quels liens vais-je entretenir aujourd’hui ?

Les liens – à la maison comme au travail – sont un aspect dynamique de notre vie qui exige soin et attention. Une étude longitudinale sur 75 ans de la Harvard Medical School (The Grant Study) a conclu que la qualité des liens est ce qui a le plus grand impact positif sur le sentiment de plénitude.

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je consacre du temps et de l’énergie pour entretenir les liens qui m’importent le plus.

Spirit in Action Part 3

Spirit in Action Part 3

Spirit in Action Part 3

“Life is a storm. You will bask in the sunlight one moment, be shattered on the rocks the next. What makes you human is what you do when that storm comes.”
Alexandre Dumas, The Count of Monte Cristo

Part 1 explored what Spirit in Action is and Part 2 scoped out why this is important at individual, community and planetary levels of function. In Part 3 the question to address is: “What exactly should, could or will I do?”

This is the most difficult challenge to engage with. Our personal responsibility is contentious. Some strive for decades in abject poverty, accumulating tens of thousands of hours in prayer or meditation. Others simply relax into the moment. You might choose to punish the body, discipline the emotions or train the mind. Or, you may choose bacchanalian revelry.

For many today, drifting about in mindless fidgeting, distraction and impulse gratification becomes the default. As we see in burgeoning reports the impact is clearly evident:

  • We spend 10 hours in front of a screen versus 17 minutes active (National Geographic, 2017)
  • The average person will touch, swipe or tap a phone 2,617 times a day (Lewis P, 2017)
  • Our fitness, strength and posture are in decline (Journal of Physical Therapy, 2016)
  • Over 70% take medication and 2% take over 5 medications (Mayo Clinic, 2015)
  • Adults sleep an hour less than needed – teens 2 hours less (Walker M, 2018)
  • We are self-centred and lonely – teen togetherness dropped 40% 2010-15 (Twenge J, 2017)
  • Anxiety (and worry) is a constant companion
  • Depression and suicide continue to increase
  • We have pushed our planet into the 6th great extinction (McKibben B, 2019)

Gyms, diet books, mindfulness, mental health professionals, medicine as a whole and medication have little impact beyond a lucky few. We desperately need a fresh approach.

The question “what should, could or will I do?” becomes interesting. With unlimited freedom to choose combined with the irresistible compulsion to react to short term gratification, most of us have surrendered the quest for higher levels of consciousness.

Many religions have been used on a “should” basis. Authorities decree that people should follow the rules of the church. If we look at the state of many lives, perhaps the approach has merit in our modern world.

What we “could” do is extraordinary. Imagine if we applied modern wisdom, technology and medicine with respect and resolve to human life. This is incredibly exciting. We are clearly capable of immense greatness – peace, vitality, love, clarity and flow. We watch this achievement amongst our athletes, musicians, artists, entrepreneurs and philanthropists.

 

Aim high

This vision of actualised human beings has guided the great work of William James, Abraham Maslow, Mihalyi Csikszentmihalyi, Ken Wilber and those at the Mind & Life Institute. It is a vision of optimism and hope. In the face of the many challenges facing humanity, it is essential to remember and drill this possibility.

Spirit in Action is a method to frame and guide this journey. If willing and able, here are five deliberate practices that will take you to a much better place.

First, strive to be calm, steady and still in the storms of life. Caught up in the adrenaline surge of fight or flight, we sink to a reptilian level of consciousness. When calm you are healing, moving, feeling and thinking better.

Drill: learn and master contemplative/breathing/relaxing practice 5 min per day

Second, strive to be healthy, energised and dynamic. Illness, fatigue or lethargy makes the experience of enlightenment impossible to sustain. Being able to enjoy vitality is a key part of the experience of connection and joy.

Drill: be non-negotiable in your sleep, activity and nutritional disciplines

Third, strive to be positive, empathic and caring. It is essential to consciously feel and flex your emotions with an orientation towards generosity. The experience of peace, love and joy is diagnostic of enlightenment for many theologians.

Drill: restrain your impulses, generate joy and respect the joy of others

Fourth, strive to be present, focused and clear. Ruminating on the past or fretting about the future causes suffering. When present, we experience each moment in its fullness. Suffering drops away.

Drill: catch your thinking and focus 100% on the present moment

Fifth, live with skill and purpose – particularly in the testing moments. Flow is the state of full engagement with a meaningful challenge. Whether this is in loving prayer, skilled acts of compassion or creative pursuit, your spirit (little self) is in action and you will feel one with Spirit (greater reality).

Drill: define how, where and why you get flow and get a little every day

Accepting wise mentorship on this path of deliberate practice will accelerate your quest. It is very easy to get stuck in eddies when one area consumes too much attention. Many who exercise fanatically clean forget to relax or develop their emotions. Many meditate at the expense of their physical capabilities. Sometimes too much love, can distort our altruism into destructive sympathy.

 

Our development framework for Spirit in Action

Each of these base categories of discipline can reach levels of enlightenment. Consider the advanced yogi (super-calm), your favourite athlete (grace), Buddhist compassion (love), mathematical brilliance (clarity). They all trend towards flow.

There are many paths available for enlightenment. We live in a wonderfully diverse and creative world because humans courageously pioneer untrodden paths. Use the basic concepts and the lessons of our great spiritual traditions to stabilise and direct your journey. Seek truth, respect and practicality.

At the end of the day you have to choose and walk your own path.

As Gandhi reminds us:

To remake the world, you have to remake yourself.

By Originally published on www.resiliencei.com and reproduced with permission.