Last 8% Morning

Are you finding that demands for your time is outstripping capacity? That you are struggling with not only too much to do and too little time but the level of uncertainty and complexity in your workload is simply overwhelming?

Today, we look at how we can better handle the feeling of overwhelm that can our ability think and perform effectively as well enjoy life and work a little bit more.

Let’s walk!

“Life can be magnificent and overwhelming, that is the whole tragedy. Without beauty, love, or danger it would almost be easy to live.”    

Albert Camus

“Change begins with a decision: to be overwhelmed or to overcome.”

Perry Noble

“Be who you are and say what you feel because those who matter don’t mind and those who mind don’t matter.”

Dr Seuss

“The only person you are destined to become is the person you decide to be.”

Ralph Waldo Emerson

If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that it is easy to become negative? Down on yourself about your circumstances, or the people in your life, or your job, or even, yourself?

Is it getting you down that you are becoming negative? Kind of a double whammy...
Today, we are going to look at the negative thoughts we can all have `and try to understand them for what they are, so they can have less of hold on us and so we can live more at ease and create the life we desire.

Let's walk!

"The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.”
Marcus Aurelius

“You are the sky. Everything else – it’s just the weather.”
Pema Chödrön

“Those who are free of resentful thoughts surely find peace.”
Buddha

If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you find that you sometimes get overwhelmed with the voice in your head (VOH)? That incessant critic that fills us with doubt and undermine’s our confidence and courage? That gets in the way of your performance and leadership?

Today, we look at the VOH and try to understand thoughts for what they are, so they have less of hold on us and so we can live more at ease and create the life we desire.
Let's walk!

"In any case, the point is not to try to get rid of thoughts, but rather to see their true nature. Thoughts will run us around in circles if we buy into them, but really they are like dream images. They are like an illusion-not really all that solid. They are, as we say, just thinking.''
Pema Chodron

"Not causing harm requires staying awake. Part of being awake is slowing down enough to notice what we say and do. The more we witness our emotional chain reactions and understand how they work, the easier it is to refrain. It becomes a way of life to stay awake, slow down, and notice.''
Pema Chodron

"Our lives are fashioned by our choices.  First we make our choices.  Then our choices make us."
Ann Frank


If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that the start of your day can be overwhelming? Before you know it you are on a Zoom call and having to think, perform and make decisions and you are not really ready for it all?

Are you feeling a tad burned out? Looking to start your day differently? Welcome to the start of Season 3 of the Last 8 Morning podcast!

In this episode, we describe how to use movement, mindfulness and mental training to its full benefit so it can stop burnout, help you grow and become the best version of yourself.

Excited to be here? I certainly am!

Let’s walk!

“In any given moment we have two options: to step forward into growth or step back into safety.”

Abraham Maslow

“You’re off to great places!

Today is your day!

Your mountain is waiting. So get on your way!”

Dr. Seuss

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”

Socrates

(Dan Millman, Way of the Peaceful Warrior)

“How wonderful it is that nobody need wait a single moment before starting to improve the world.”

Anne Frank


If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

In this episode, have you made the decision to make kindness a superpower, but have also come to realize that it will take some work on your part? Today, we engage in the ‘the work’, the internal practice of building kindness so that it becomes a foundation for transforming our lives with more kindness.

 Let’s walk!

“Love expands us, connects us, sweetens us, ennobles us. Love springs up in tender concern, it blossoms into caring action. It makes beauty out of all we touch. In any moment we can step beyond our small self and embrace each other as beloved parts of a whole.”
Jack Kornfield

“With mindfulness, loving kindness, and self-compassion, we can begin to let go of our expectations about how life and those we love should be.”
Sharon Salzberg

“The bud

stands for all things,

even for those things that don’t flower,

for everything flowers, from within, of self-blessing;   

though sometimes it is necessary

to reteach a thing its loveliness,

to put a hand on its brow

of the flower

and retell it in words and in touch

it is lovely

until it flowers again from within, of self-blessing.”

Galway Kinnell


If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that you are falling back to not being as kind as you would like? Especially under pressure? Today, we build the internal practice of kindness so that we can make the kindness neuropathway in our brain more robust, more powerful so that kindness becomes easier for us to access even in our more challenging moments.

 Let walk!

“Three things in human life are important. The first is to be kind. The second is to be kind. And the third is to be kind."

Henry James

 "I think the most important question facing humanity is, ‘Is the universe a friendly place?’

Albert Einstein

“A tree is known by its fruit; a man by his deeds. A good deed is never lost; he who sows courtesy reaps friendship, and he who plants kindness gathers love.”

Saint Basil 

If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you want to be more kind in your life but are not sure how to do it?

As you know if you have been listening to this series, kindness is a muscle, that you can grow, that become a default behavior of yours , can become a new neuropathway.

In this episode, the third in our series on Building Kindness as a Superpower, we look at the key to unlocking kindness so that we can have the kind of life, relationship and impact on the world we want to have.

Let’s walk!

 
“If we could read the secret history of our enemies, we should find in each person’s life sorrow and suffering enough, to disarm all hostility.”

U.S. poet Henry Wadsworth Longfellow 

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

Dalai Lama

“Any man could, if he were so inclined, be the sculptor of his own brain.”

Nobel Laureate and the father of Neuroscience

Santiago Ramón y Cajal

 “Kindness can become its own motive. We are made kind by being kind.”

Eric Hoffer

If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.

Follow us on Twitter, Instagram and Facebook! 

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you sometimes wish you could be more patient? Less reactive? More kind to others or yourself?

Well, kindness is not something immutable to change. You can build it, like a muscle, you can grow it so that it becomes one of your superpowers.

In this episode, the second in our series on Building Kindness as a Superpower, we look at the science of kindness and how it can help you as you grow your career and relationships and improve your life
Let’s walk!

“Be kind whenever possible. It is always possible.”
The 14th Dalai Lama

“Go and love someone exactly as they are. And then watch how quickly they transform into the greatest, truest version of themselves.”
Wes Angelozzi

Are you feeling anxious or stressed about the approaching US election? Worried about what the outcome will mean or how people will react afterward? If so, you are not alone.
Many of us are feeling a mix of worry and rumination and maybe even helplessness as Nov. 3rd approaches.

With the election upon us, now seems an appropriate time to have a 3-part episode on kindness. We will cover both the science of kindness and the practice of kindness; for ourselves and for others. In this episode, we look at the barriers to kindness. Let’s walk!

"Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
Franklin D. Roosevelt

"An empty stomach is not a good adviser.”
Albert Einstein

"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured."
Mark Twain

"You cannot do a kindness too soon, for you never know how soon it will be too late."
Ralph Waldo Emerson

“To get The Science of Goal Setting to Build a Better Life Worksheet where you can have full access to all of the questions and exercises found in this series, please go to Last 8% Project Facebook group, which can be found here: https://documentcloud.adobe.com/link/review?uri=urn:aaid:scds:US:d0109634-9849-433b-9cf7-d88957ff5bb6

Do you get overwhelmed and sometimes stop when facing Last 8% decisions, conversations or situations? Do you wish you were a bit more resilient in the face of setbacks? In today’s session, we strengthen our identity statement to build resilience so that we can stay strong even when we grow tired as we face our challenging moments.

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

If you liked today’s session, review us on Apple podcasts!
Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/. 

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield. 
Producer: Brigitte Pawliw-Fry 
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In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.

If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.

# Emotional Intelligence 
# Strategies 
# Get Disciplined 
# Get Motivated 
# Mindfulness 
# Self-Help