Unbeatable Mind

"The word discipline should be defined before we go further. Common definitions include:

• Training to ensure proper behavior: the practice or methods of teaching and learning behavior patterns
• Order and control: a controlled, orderly state as in a classroom setting or a military unit
• Calm, controlled behavior: the ability to behave in a controlled and calm way even during a difficult or stressful situation
• Conscious control over lifestyle: mental self-control used in directing or changing behavior, learning how to execute a new task or idea, or training for an event."

"Stress is so often cited as the cause for poor health, breakdowns, and lack of success. The prevailing view in society is that stress acts on you insidiously and you are its helpless victim. How often do you think these thoughts, or say them out loud?

• "I am so stressed out."
• “I can’t take this stress for one more minute.”
• "This job is killing me."
• "I need a [fill in your favorite vice here, drink, smoke, etc]."

It’s a myth that stress is your problem. Your real problem is believing that stress is the source of all your woes. In my early twenties, I was there, I know what this is like and how it feels, and I know how easy it is to fall into this trap. Now that you understand that your mind can be either a feisty fiend or friendly ally, you can see that how we react to stress is actually a story we tell ourselves. Change the story, and you will change how stressors affect you and your life.”

"Now let's again turn to my favorite training tool, which develops the relaxation breath and skill of concentration simultaneously. I named it Box Breathing in 2007 when I introduced the technique because the pattern of the breath is a 1-1-1-1 ratio, shaped like a box. Start by exhaling all of the air from the lungs. Now inhale to a count of five, and then retain and hold your breath to a count of five. Don’t clamp down and create back-pressure with this hold. Just stop the inhale but continue the upward rise of the chest. After the retention, exhale the air slowly to a count of five, and then suspend and hold the exhaled breath for a count of five. For a more profound impact with your box breathing training, add a powerful jingle/mantra on each hold, such as "getting better and better, stronger and unfettered." This practice is offered in audio format in the first lesson of the Unbeatable Mind Academy. Doing the practice at least once a day for 5 to 10 minutes is enough, though I enjoy longer sessions of 20 minutes a few times a week. The technique can be used in short 1-3 minute “spot drills” several times a day or before an important meeting or event."

"The process is similar to the witness process for mental control described earlier. It is simple in concept. But there’s nothing easy about it. Emotional resiliency takes patience and courage to develop. Here’s how to do it.”