Week 6 Healing Habits 2-Minute Checklist
No End Game
Week 6 Day 1
Get The Best of Everything
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MINDSET RESET
Of the 3 parts in any task – intention, process, outcome:
Which is entirely yours? Only your intention
Where is it up to you to do anything? Only the process.
Why judge yourself only by the outcome then?A more sensible approach:
Start with your best intention. It’s your fallback even if things fall apart.
Put in your best effort in the process despite other people and surprises.
The outcome? Eh, that’s like the weather. Let it make your day, or make you tougher.Various techniques to help you build a habitual breathing exercise routine
Try the only sensible approach above and see what happens.
MOVING
At your walk or workout, think of projects that didn’t work out, and ask where you should have been judged—intention, process, or outcome. You might grant yourself many legitimate pardons if you had a wiser lawyer and judge—you, with the new mindset.
Sedentary Sickness Stopper:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand and go with gusto.
Stretch and grow with grace.
Smile and glow with glee.
EATING
Down the drain or Up your gain with a sweetened drink?
THOUGHT FOR FOOD
Podcast (LIGHT) Prism - Spread or focus light to see better
Textcast –
In this book, as in all people who want to help one another, we wish to act as a prism to spread and focus light so that we all can benefit from seeing better, concretely and figuratively, for others and ourselves.
QUOTES & QUIPS
“At times our own light goes out
and is rekindled by a spark from another person.”Albert Schweitzer
“As we work to create light for others,
we naturally light our own way.”Mary Anne Radmacher
REMINDER:
You’re here because you intend to be healthy, happy, and stress-resilient. So, the goodness of your intention is already a given. Coming this far, you’re already well along in the process. The outcome has already been coming out with every step you take, every portion you trim, every stressor you are now resilient to, and every time you are grateful or forgiving. You already got this!
Footnote for The Newcomer:
Healing Habits for a Happy, Healthy, Hasslefree Lifestyle for Life are success stories collected from some 2000 of my patients and coworkers in a non-profit private clinic after-hour coaching program over 25 years. This series of posts are Metacardio Methods’ daily checklists in that 3-month program.
Pick and choose which of the items are useful for you to follow. The nutritional suggestions are as applicable to weight loss as transitioning to a healthier eating habit.
Where relevant, all suggestions have been updated to current national health guidelines and state-of-the-art expert consensus. Wisdom from sages over the ages remains perennial.
The basis for these suggestions is discussed in long-hand on 15 prior posts here. All are archived under “Healing Habits Blog”.
See you tomorrow.
. . .
Week 6 Day 2
Whatever You Want
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MINDSET RESET
What do you want, really?
Your intention is where you have complete command. If you intended well, that’s your safe haven even if things turn out badly. If not, it’s all yours to bear.
If what you want is in sync with Nature (like getting healthy, happy, and hassle-free, not just winning the lottery), it’ll happen naturally, unless you intentionally mess it up or quit.
Start your breathing practice too gung-ho on getting relaxed, and you’ll end up being tense. So, just do it. Let it happen, and you’ll see.
MOVING
Once built, an exercise habit will give you joy while doing it, and you’ll benefit both at the time and afterward. If you miss not doing it, then you’ve got the habit. Experience that with your 10,000 steps today.
Sedentary Sickness Sparer:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand and hail them.
Stretch and help them.
Smile and humor them.
EATING
You don’t have to waste your feed. Neither do you have to feed your waist. Put away ¼ before eating.
THOUGHT FOR FOOD
Podcast (LIGHT) Black or White coming into light
Textcast –
White is all colors showing through, and black is all light held back. Almost all that we do see is the rainbow in between.
Like light, each one of us is potentially capable of being many colors of the spectrum. It’s just a matter of what you choose to hold back or let out. Sometimes it takes a little nudge or help to make that choice. Make the right choice and shine—from yourself and on others.
QUOTES & QUIPS
“We’ve all got both light and dark inside us.
What matters is the part we choose to act on.”J.K. Rowling
We need the darkness of the night
to see the brightness of the stars.Metacardio©
REMINDER:
Another Ex-excuse
Q. How do you explain the suffering of all the people in the world who don’t have enough to eat?A. That’s easy to explain. What’s harder to explain is the suffering of those who have plenty to eat.
Steve Bhaerman
See you tomorrow.
. . .
Week 6 Day 3
How’s It Going?
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MINDSET RESET
The process - the meat between intention and outcome.
Once you put your intention into action, how often does Murphy’s Law kill it, no matter how hard you try? Both life experience and Yin-Yang wisdom say it’s about half of the time. There are always other people (coworkers and competition alike) and outside factors (accidents, weather) you can’t do anything about.
You can only control how much effort you put in and how well you adjust to the unexpected. Often, that determines how much you get to enjoy the process—where most of life takes place.
Just do it! The reward is in the doing and the later benefits that you may not be aware of. That’s why countless millions practice it, even though it seems like doing nothing.
MOVING
At your workout, think of instances where you enjoyed it best because you tried your hardest and focused the most at doing it. See how the time just vanished?
Sedentary Sickness Stopper:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand to get interested.
Stretch to get intertwined.
Smile to get interconnected.
EATING
Water fills you up but doesn’t fill you OUT.
THOUGHT FOR FOOD
Podcast (LIGHT) Speedy. Heavy and Light.
Textcast –
According to Einstein’s Relativity, light is the only thing that can travel at light speed, yet it’s weightless; and if anything else moves at light speed, it’d be too heavy to even move. Weight loss is like that, too. Doing it too fast, you’ll likely gain the weight back and even more, all the while damaging your health. Doing it at your own speed and in safety, you’ll enjoy a light journey to lightness.
Light always travels at one fixed speed no matter what. Einstein proves that the only way it can be so is that both time and distance (or space) are not fixed but malleable—contrary to common assumptions of reality. Light teaches us to leave our minds open until something is proven to be true or false based on facts. Wasn’t it embarrassing we used to believe the earth was flat?
QUOTES & QUIPS
“Nothing travels faster than the speed of light
with the possible exception of bad news.”Douglas Adams
“Travel light, live light, spread light, be the light.”
Yogi Bhajan
REMINDERS:
Check your Body Mass Index online. Medically, healthy BMI is 18-25, over 25 is overweight, and over 30 is Stage I obesity. Even with wide margings on either side, it’s not a perfect measure of health. But if you’re way out of range, you must pay attention.
Another Ex-excuse
“I’m not fat. I just have a big frame. Shouldn’t it be a range?”
The medical charts already take all that into account.
Remember this doctor’s joke?
‘You’d have a normal BMI for your weight if you were 9 feet tall.’
See you tomorrow.
. . .
Week 6 Day 4
Good Time Unleashed
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MINDSET RESET
Controlled Process. Having a good time?
Even if you must do something you don’t like, such as changing a diaper (literally or figuratively), doing your best at it as a choice will make you feel better about yourself.
Setbacks are naturally discouraging. However, finding ways to overcome difficulties can make any process new and interesting, especially when it couldn’t get much worse.
If you get so frustrated at your practice you’re about to walk away, just complete a few breath cycles the best you know how, get the benefit there, and see if you still want to go on.
MOVING
Of all the chores you’re stuck with, think of ways you can make the process more tolerable, if not even enjoyable. You owe it to yourself to try rather than just suffer.
Sedentary Sickness Stopper:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand and be jazzed to join.
Stretch and jiggle out of a jam.
Smile and jump with joy.
EATING
Do unions make you cry? Don’t get reined in. Toss some rings out. That goes with union rings as well as other things in life.
THOUGHT FOR FOOD
Podcast (LIGHT) Light Show. Sand and Waves.
Textcast –
In a science lab, if you use a particle detector to see if light is like a bullet, it is. If you use a wave detector to see if light is like a ripple, it is. If you use a “bipartisan” sensor instead, light will appear as either or both! This “multiple personality” seems weird but is true in science, and a very common trait in people.
In a lifestyle program, for example, ask yourself, “Am I going to make it this time?” If your answer is “YES”, you can make that a reality. But if you answer “No, I will fail again,” then you’ll make it so, for sure. Make a choice, not a preordained condemnation.
QUOTES & QUIPS
“A pessimist sees the difficulty in every opportunity;
an optimist sees the opportunity in every difficulty.”
Winston Churchill
“You have to find what sparks a light in you
so that you in your own way can illuminate the world.”Oprah Winfrey
REMINDER:
“The road to success is dotted with many tempting parking spaces” – Will Rogers
…and bad traffic jams. – Metacardio©
Another Ex-excuse
“I’ve tried everything. Nothing works.”
That’s a very common experience. So, instead, finish this program which has worked for thousands of clinic patients who had failed many other programs.
A key reason was probably because over 90% of them stayed with it until the end.
See you tomorrow.
. . .
Week 6 Day 5
Is That All?
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MINDSET RESET
Outcome. That’s all?
People often judge you only by the final outcome—where no one has complete control. They seldom judge you by your effort. Even more rarely do they judge your intention, which was all up to you. That’s stressful and unjust. Take the verdict away from them and let the fairest judge—you—decide. You may be the toughest, but you should be fair.
Doing any task can be like switching on a multi-color fibro-optic light wand. It’d be foolish to insist on only one specific strand lighting up. Why not enjoy the whole lovely bunch? Embrace all eventualities.
Don’t insist on an outcome, and judge yourself on it. Just do your best at this session and wonder how it might turn out. You’ll be surprised.
MOVING
Just walk. The outcome is right there and then in every step you take, plus additional benefits later.
Sedentary Sickness Stopper:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand because you’re keen.
Stretch because you’re kin.
Smile because you’re kind.
EATING
More bubbly water-down, less blubbery waist-down.
THOUGHT FOR FOOD
Podcast (LIGHT) Beyond our very narrow vision
Textcast –
The human eye’s bandwidth sees only 35 parts of a million in the energy spectrum. Even with our best scientific instruments, we cannot even look into over 95% of the stuff in the universe, which is about 1/3 Dark Matter and 2/3 Dark Energy.
Our ignorance far exceeds our knowledge, in anything—our body, for example. Fortunately, if you just quiet down, relax, feed it well, work it regularly, give it enough rest, and stop sabotaging it constantly, your body is wise enough to function perfectly without you overseeing it. If you just pay a little attention, whoa!
QUOTES & QUIPS
“Nothing can dim the light that shines from within.”
Maya Angelo
“When you can’t make them see the light,
make them feel the heat.”40th U.S. President
REMINDERS:
The outcome is what you can best project in the future
that makes the process better in the present
as long as your intention was good in the beginning.
Metacardio©
Another Ex-excuse
“I just can’t see the light at the end of this tunnel. It’s too long.”
Few parents could see how a child would ever get into the habit of cleaning up.
Now, can you imagine not brushing your teeth or taking a shower?
You don’t even consider them habits.
You’ve been the light in this tunnel all along. Just switch it on.
See you tomorrow.
. . .
Week 6 Day 6
Be Nicely Surprised
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MINDSET RESET
Unintended Consequences
This is a century-old true migrant story about an odd kid who wasn’t good in school. He disappointed his father by failing to take over the family business. His mom had no fixed expectations, and just lovingly raised him, wondering how he’d turn out. He turned out to be Albert Einstein.
Be careful what you wish for. You may get that, and only that. You might, instead, just keep an open mind and wonder how it might turn out.
Expect your mind to drift as all meditators do. Just focus back on your breath. You might wonder what your next random thought would be. If you’re drawing a blank, that’s meditation.
MOVING
If you’re bored, take a different walking route, and be surprised.
Sedentary Sickness Sparer:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand and lead.
Stretch and learn.
Smile and love.
EATING
Be a cool cad and let go of the hot dog, at least ¼ of it.
THOUGHT FOR FOOD
Podcast (LIGHT) Beyond seeing, sensing, thinking, feeling, knowing.
Textcast –
Humans are smart enough to detect far more light than our eyes can see. Maybe we can also acquire more intelligence than our brains can think. We all have a great deal more ignorance than knowledge about anything. That’s what drives us to learn and not close our minds.
By being mindfully still, as in meditation, yoga, communion with Nature, and other wellness practices, you can gain certain universal wisdom that human language and intellect cannot reach. Then, you must put that wisdom into action. Nature seems to work that way for other living things, so why not for us?
QUOTES & QUIPS
“The secret to life is some good side effects.”
Snoopy, Peanuts Comic Strip
“The minute you settle for less than you deserve,
you get even less than you settled for.”
Maureen Dowd
“We are always in the light place at the light time.”
Steve Bhaerman
REMINDER:
Another Ex-excuse
“My partner lost 10 pounds on a crash diet. I found it.”
In this program, changes happen so naturally and gradually that
nobody can get lost or find anything unusual.
It’s just like a matter on course and of course.
See you tomorrow.
. . .
Week 6 Day 7
Best of Side Effects
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MINDSET RESET
Why shortchange yourself?
Reversing the conventional sequence of focus-effort-judgment on your intent-process-outcome in any task can make any project less stressful, more meaningful, and successful from beginning to end.
Enjoy and profit from every step—as well as all the unavoidable detours—along the way.
The “end game” is actually at the beginning and the middle, not the end. And unless you quit, a good game does not have to end.
Meditation is a no-end game because it is no end-game.
Meditation is no end-game because it is a no-end game.
It’s all in the doing. Let what happens surprise and reward you.
MOVING
As you finish your day’s walk, the reward is not only after the last step, but in every one of the 10,000 steps you’ve walked. Enjoy all your no-end-game rewards.
Sedentary Sickness Sparer:
(Sadly, Sitting and Sitting is Sickly as Smoking)
Stop Sitting Still. Stand-Stretch-Smile. Smarter Still, Stroll.
Set to do this for Several minutes every Second hour or So:
Stand, be majestic.
Stretch, be like magic.
Smile, be magnetic.
EATING
A bag of fries is no small potatoes. Trim at least ¼ off it.
THOUGHT FOR FOOD
Podcast (LIGHT) Lighter—better than heavy
Textcast –
Just as there’s so much more to light than our eye can see, there’s so much more to know than our brain can think. There is a much broader bandwidth in you than you let shine through. An infinite spectrum of universal wisdom is here for you to draw a beam from at any time. You’ll see it when you believe it and do it.
By shining a light for one another, particularly light of different wavelengths and bandwidths from deep within ourselves, we all get to see better, and maybe even become enlightened.
QUOTES & QUIPS
“It is better to light a small candle than to curse the darkness.”
Eleanor Roosevelt
“We are all broken, that’s how the light gets in.”
Ernest Hemingway
REMINDERS:
Don’t forget to take a selfie this week to track your progress.
Let others see your lighter side. Better than your heavier side!
Another Ex-excuse
“Forget it. The world’s dark, and I’m broken.”
Each of us can be a prism to focus or spread light so that we all can see better or even at all. You just have to break open enough to receive and shine the light.
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See you next week.
Metacardio© 2024
Coming Up Next :
Week 7 - Not Letting Special (Stressful) Occasions Do a Number on You
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