Quieting Your Monkey Mind

June 26th, 2009

Regarding the last post, Richard had a Question:

“I’m a fan of “quiet time”, I really easily fall into the habit of working without thinking about priorities, so find it helpful to find focus.

However, in the past week or so I’ve really struggled to stop the chattering voices during these time-outs. I usually turn to some familiar Hynotherapy MP3’s during these times when I struggle to relax, but this past week even this hasn’t helped.

Do you mind me asking what your own personal technique for relaxing is when those problem voices in your head just won’t shut up?”

My Response:

As for quieting my monkey mind, I find that it helps to have a spoken meditation.

I get tired of almost all audio along these lines, so I collect $10 CDs and mp3s and just cycle through them. I find that “relaxation” audio is good because they just take you through relaxing various parts of the body and you can focus on those words rather than on whatever your mind wants to work on.

My wife and I have really enjoyed various Yoga Nidra CDs. The name is a little misleading as it has nothing to do with Yoga as we westerners know it. You lie on your back and they walk you through a series of relaxation techniques.

Hope that helps.

Other tips, anyone?

Quiet Time Doesn’t Solve Problems - But It Sure Helps

June 25th, 2009

I’m a big fan of Quiet Time. That might be meditation, prayer, or just sitting in the back yard watching the birds as the sun comes up.

And I’ve written on several occasions about how I’ve solved problems through Quiet Time. But some people confuse these activities.

Meditation/Prayers/Quiet Time is not an active attempt to solve a problem. It is not intended as a time for you to sit down and think about your problems or attempt to come up with an answer.

Quiet Time is a process of training your mind to escape from the noise of everyday life. Stop the whirring engine that’s constantly juggling problems from work and home. Stop worrying about finances. Stop planning the next picnic. Stop analyzing the news.

Stop twittering and instant messaging and the “always on” communication.

Let me give you two relevant quotes:

“Accessing wisdom requires little more than the confidence in knowing that when you quiet your mind, your mind isn’t turned off.”
–Richard Carlson

“One of the strange laws of the contemplative life is that in it you do not sit down and solve problems: You bear with them until they solve themselves.”
– Thomas Merton

We all get overwhelmed from time to time. I’ve been working through some problems in my personal life recently. And after years of spending time praying and meditating, I find it hard to do sometimes.

Problems beg to be solved. But at some point, your conscious mind has done all it can do.

It takes persistence and practice to sit down and NOT think about problems. The closer you can get to thinking about nothing, the more your mind has a chance to put all the puzzle pieces back together.

When you try really, really hard to solve a problem, you add force and tension to the issue. Relaxing and taking a step back will allow that tension to subside.

It seems to me that many problems exist because I have build a shell around myself. I have a public image, or a boss image, or a parent image. I want certain things to happen, even if I can’t articulate why.

And that shell is not ME. It is just outside of who I am. Many “problems” are really just a realization that there’s too much space between the real me and the shell I’ve built around myself.

As a result, problem solving doesn’t consist merely of action on my part, but of a realization that I need to relax and let that shell dissolve. What’s left is me. And I’ll build another shell. If I’m lucky it will be a lot closer to who I am than the last shell.

. . .

And all of this is a lot harder than you might think!

In other words, sitting in a chair doing nothing may be the hardest work you do all day!

Be Careful What You Hear

June 25th, 2009

Seems an elderly gentleman had serious hearing problems for a number of years.

He went to the doctor and the doctor was able to have him fitted for a set of hearing aids that allowed the gentleman to hear 100%. The elderly gentleman went back in a month to the doctor and the doctor said, “Your hearing is perfect. Your family must be really pleased you can hear again.”

To which the gentleman said, “Oh, I haven’t told my family yet. I just sit around and listen to the conversations. I’ve changed my will five times!”

Reflective Communications

May 16th, 2009

A few posts back I talked a bit about how the sender and the receiver each affect the messages that pass between them.

If you haven’t read John Gray’s book Men Are From Mars, Women Are From Venus, you should. In addition to explaining some obvious truths about the species, the book is chock full of examples of communications gone bad.

The simplest phrase can get lost in the human communication process.

The sender and receiver each add attitude, mood, experience, and a dozen other factors to every communication we have. It’s one thing to try to communicate feedback. But innocent little phrases get miscommunicated just as easily.

“That’s a good job.”

“What does he mean? Don’t I always do a good job? I’m such a failure that you have to point out to everyone when I do a good job! You never tell anyone else that they do a good job: Are you getting ready to fire me?”

- - - - -

It would be convenient if everyone just believed every word you say with no interpretation or reading between the lines.

But, alas, they have a lifetime of their experiences, plus whatever personal history with you. These things create filters through which all communications take place.

This is true in personal relationships, business relationships, online communications, in groups, one-on-one, and in every other human interaction.

A few years ago our company decided to let clients know that we really appreciate it when they pay on time. As a small business, this makes a big difference for us. So we drafted a memo and sent it on its way.

Wow! What an uproar. Several clients called to complain. They’d always paid their bills on time. They didn’t need to be told . . . etc.

Others didn’t even notice the communication. They said it was like the generic pages full of notices that show up with credit card privacy inserts. In other words, it was meaningless communication.

So how do you learn to communicate with a variety of people?

Most of us do pretty well. But there’s only one way to be sure that your communication is successful: Ask.

That is, simply reflect back to the other person what you heard them say. I try to do this with clients, especially regarding action items during a meeting.

At the end of a meeting, say something like, “Here’s what I understand that we agreed on . . ..”

In conversation, try “I heard you say . . ..”
What ensues is a back-and-forth conversation that may be a little uncomfortable at times. After all, you’re going to express what you heard. The other person may well say No, that’s not what they said.

After a little back and forth, you’ll both agree on what was said and what you each want.

And the next conversation will be a little more comfortable.

It would be great if communication were always perfect, or at least easy. But you have to remember that everyone involved is human.

:-)

Breakfast Any Time

May 16th, 2009

The menu clearly stated: “Breakfast served any time.”

So I ordered waffles in the Middle Ages.

:-)

Multiple Streams of Reward

April 22nd, 2009

If you’re in business, you may have heard the advice that you should cultivate “multiple streams of income.” Of course your business has a primary stream. Let’s say you sell a specific product. Additional streams of income might be related products, “spin-off” products, or even an unrelated business.

In addition to simply giving you more money, multiple streams of income provide you with resilience as the economy goes up and down. In my book business, I have seminars and advertising revenues in addition to the books. So, when book sales are down, seminars might be up. And when a seminar is canceled, the web orders keep flowing in.

Let’s look at rewards other than money.

After all, your life is filled with all kinds of ups and downs. When your work is not rewarding, or your family life is not rewarding, you still deserve a boost!

Ideally, when your work is challenging, you’ll get good news from the home front.

Or church.

Or the community.

Or a note from a friend to boost your spirits.

Maybe you’ll reach a goal in your workout routine.

Or find a card someone gave you a few years ago.

There are two components to creating Multiple Streams of Reward.

First, you need to cultivate the various roles you play in your life. You need to participate in your church, in your community (online or offline), and in your family.

It sounds obvious, but too many people only do one or two things. It is very common for people to only work or only go to school. But if you do that, you can’t expect an unexpected phone call. You won’t be asked to sit on a committee or join a group.

We all play several roles in our lives. And, to be honest, they’re not all “up” at the same time very often. Each is rewarding at times and challenging at other times. And that’s fine and normal.

But what gets us through the hard times?

The answer is fairly clear: The rewards from all the other areas of our lives help us get through the challenges.

So the first component is to actively participate in the various roles you play.

The second piece of this puzzle is to tune into the rewards streaming into your life. Recognize positive things when they happen — even if you’re in a bad mood. Just because someone’s mad at you over here doesn’t mean you should ignore a kind word over there.

Tune in. Be open to the little rewards wherever you find them.

This includes all the little successes (like finishing a project) as well as simply being aware of what’s going on in all the roles you play.

It helps a lot if you use a “positive filter” for the messages and events in your life. Make it your habit to try to put a positive spin on everything.

Give it a try. What have you got to lose?

:-)

Ice Cream Flavors

April 22nd, 2009

The young man entered the Ice Cream Palace and asked, “What kinds of ice cream do you have?”

“Vanilla, chocolate, strawberry,” the girl wheezed as she spoke, patted her chest, and seemed unable to continue.

“Do you have laryngitis?” the young man asked sympathetically.

“Nope,” she whispered, “just vanilla, chocolate, and strawberry.”

Newsletters Updated

April 18th, 2009

I finally caught up with posting old newsletters to the Relax Focus Succeed web site.

Check out the RFS Newsletter Page

If you haven’t seen all of the newsletters for the last year, check them out.

Fifty people swindled!

April 18th, 2009

A newsboy was standing on the corner with a stack of papers, yelling, “Read all about it; Fifty people swindled!” Fifty people swindled!

Curious, a man walked over, bought a paper, and said, “Hey kid, this is an old paper, where’s the story about the big swindle?”

The newsboy ignored him and went on calling out, “Read all about it; Fifty-one people swindled!”

Set Yourself Up For Feedback Success

February 17th, 2009

Set Yourself Up For Success
When It Comes to Feedback

 

Feedback without A Clear Personal Mission is Just Criticism

 

by Karl W. Palachuk

I’m not sure how “accepting feedback from others” became a trait that our society values and encourages.

Most of us have some very negative feelings around feedback. Even when we say we’re open to it, our first reaction is to be defensive. Our first reaction is to justify ourselves and explain why we are the way we are.

And when someone else says they want your feedback, aren’t you just a little worried about what the reaction will be when you give feedback? No. You’re a lot worried! :-)

Which Way?So what’s the deal with feedback?

 

First, consider the difference between criticism and feedback. At some level, these are the same thing. We tend to put a negative connotation on criticism. But when you’re in the right frame of mind, criticism can be great feedback!

The difference on the part of the sender is whether they intend to be helpful or just point out faults. The difference on the part of the recipient is whether they’re in a frame of mind to listen and apply the feedback.

So the difference that matters is on the part of the recipient. You can get feedback from a lot of sources, including messages the sender doesn’t intend to send, like a smile or an eyebrow twitch.

 

Second, consider how feedback is processed. If you have a Vision or a Mission, then feedback can be extremely valuable. In fact, you will seek it out at every opportunity and implement it as quickly as possible.

If you’re working with a vision or mission, then you will have specific goals you’re working on. Feedback will allow you to fine-tune your work to maximize your goals. This is true in your personal life, your business life, your family life, etc.

If you’re working on a specific trait and someone gives you feedback, you will accept it even if it was not intended to be helpful. You’ve heard it said that your best advice can come from your enemies. That’s only true if you’re willing to listen.

If you don’t have a vision then feedback is useless. If I give you feedback on your golf swing but you’re not working on your golf swing, you won’t care.

If you hear feedback on parenting, but you don’t have a goal to be a better parent, then you won’t care.

The same is true of improving your professional skills, your community organizing skills, and every other aspect of your life.

 

CriticismThird, when receiving feedback, try to be open and not defensive. Keep your vision in mind. If the feedback speaks to a vision or goal you have, then be grateful and think about how you can integrate this feedback.

You might even make a point of writing down the feedback. That will make it easier to remember, and easy to work into your morning quiet time or meditation. When you sit down to consider your mission and your goals for various parts of your life, having this feedback available will give you a kick-start.

One of the biggest ways that we harm ourselves is by having an initial negative reaction to feedback. This is natural. We’re defensive because someone is focusing on what we can do better. We’re all more comfortable working on what other people can do better!

Having a “partner” helps a lot! For example, if you run, play tennis, swim, or do some other activity with a partner, you find that the two of you can give and receive advice very openly because you share a vision about what you want to achieve.

The same is true with other goals. If you give people at work permission to keep in line with regard to dieting, cleanliness, or some other goals, then you’ll be more open to feedback. And, once you demonstrate openness, they’ll be more likely to help you.

 

Fourth, when offering advice to others, keep their goals in mind. In fact, it is very helpful to put the two together. For example:

“I know you’re working on better communication skills. You seemed to be looking at the screen a lot more than the audience. More eye contact would help a lot.”

We don’t always know what other people’s goals are. That suggests that we should consider whether it’s useful to give them feedback at all. Just because you think I should be working on something doesn’t mean I am. So when I get unsolicited advice on how to improve myself, I might have a negative reaction.

 

 

With a clear sense of vision and mission, we can use feedback to help us achieve a greater integrity.

 

– Stephen Covey

 

In the big-big picture, there’s not much you can do for other people unless they’ve asked for your help. But there’s a lot you can do for yourself.

- Have a vision for your success

- Set specific goals

- Be open to feedback (or criticism), even if you didn’t specifically ask for it

- Pay more attention to the substance of the feedback than the intention. In other words, learn from your adversaries as well as your allies.

- Try to react positively to feedback

Good luck!