Last 8% Morning

In today’s session, our third in the series, we discuss how to take action in two ways: by having difficult conversations and by engaging in the difficult actions.This is Finding Our Voice Week, where we are reflecting and pausing on the international story that is the response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression. 

This is a great article that details the "75 Things White People Can Do For Racial Justice." 

What Concrete Steps Can We Take to Find Our Voice and Help Change Occur? 

1. Engage in a difficult conversation, or a Last 8% Conversation. Why? We need to understand that many people might not understand or believe there is a difference between individual acts and systemic racism. Which there most obviously is.  
2. Engage in Difficult Actions: there are things we can do to use our platform and influence to help change happen. This includes listening to those most impacted by police violence. 

Helen Keller said, "Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."

Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be Anti-Racist

It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society.

Moving from education to action, we look to Justice in June, an amazing guide put together by Autumn Gupta with Bryanna Wallace: https://docs.google.com/document/u/2/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic?fbclid=IwAR27Hbl0fWAHrWQVo1JFSmeN-7InRVgH8Ljm1YRATGj-9mMgQ-o3o_RZ5j0

If you are 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 get in our way.

Follow us on Twitter, Instagram and Facebook! 

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 o

In today's session, we talk about why some of us become reactive and defensive in the face of tough conversations around race, shutting down our emotional intelligence and mindfulness skills, and what it means to have tough conversations with ourselves - especially the conversations where we become defensive, reactive or avoidant.

We recommend Robin DiAngelo's book, White Fragility, which informs much of this podcast, and Ibram X Kendi's book, How to Be Anti-Racist.

We’re going to do something different this week. In Finding Our Voice Week, we will use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression.

It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society.

Moving from education to action, we look to Justice in June, an amazing guide put together by Autumn Gupta with Bryanna Wallace: https://docs.google.com/document/u/2/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic?fbclid=IwAR27Hbl0fWAHrWQVo1JFSmeN-7InRVgH8Ljm1YRATGj-9mMgQ-o3o_RZ5j0

If you are 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 get in our way.

Follow us on Twitter, Instagram and Facebook! 

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. 

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

We’re going to do something different this week. In Finding Our Voice Week, we will use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression.
It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society. We start today by facing the world as it is and seeing if we can use that to break us open to move from being non-racist to anti-racist.
Moving from education to action, we look to Justice in June, an amazing guide put together by Autumn Gupta with Bryanna Wallace: https://docs.google.com/document/u/2/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic?fbclid=IwAR27Hbl0fWAHrWQVo1JFSmeN-7InRVgH8Ljm1YRATGj-9mMgQ-o3o_RZ5j0

If you are 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 get in our way.

Follow us on Twitter, Instagram and Facebook! 

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. 

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

To perform under pressure, sometimes we need to be out of the moment. Say what now? Yes, there are times we must take ourselves out of the moment and see it from a bigger perspective, to take the long view. When we cannot see this greater perspective, we can become stuck, and unable to see the moment for what is really is. With this broadened perspective shift, we walk into our big moments ‘looser’, less tight, realizing that this is not our one and only opportunity to be successful. And when this happens, we deliver under the most intense pressure conditions. 

This is Performing Under Pressure Week, where we will do our best to give you insights and tools so you can walk into your big moments with more courage and confidence and deliver under the most intense circumstances.

This week is inspired by Performing Under Pressure, our NY Times bestselling book and crystallizes the major findings and strategies in the book (https://www.amazon.ca/Performing-Under-Pressure-Science-Matters/dp/0804136726). 

If you are 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 get in our way.

Follow us on Twitter, Instagram and Facebook! 

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. 

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

Are you feeling increased pressure these days? Are you affected by the amount of change and challenge in your environment? Are you feeling the need to perform in not the easiest of conditions? This is part two of Performing Under Pressure Week, where we will examine how we look at pressure, what’s known as our default appraisal of pressure - and how this default appraisal – this way we look at pressure  - has a huge impact on our ability to deal with pressure.

This week is inspired by Performing Under Pressure, our NY Times bestselling book and crystallizes the major findings and strategies in the book (https://www.amazon.ca/Performing-Under-Pressure-Science-Matters/dp/0804136726). 

If you are 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 get in our way.

Follow us on Twitter, Instagram and Facebook! 

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. 

____


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

Do you sometimes get overwhelmed before a big moment and can’t think clearly? Are you sometimes filled with thoughts of doubt before a big moment? Do you wish you walked into your pressure moments with more confidence? This is Part One of Performing Under Pressure Week, where we examine the myth of pressure, an insight so very important to understand if we are going to walk into our big moments with the kind of courage and confidence that will help us deliver under the most intense pressure.

This week is inspired by Performing Under Pressure, our NY Times bestselling book and crystallizes the major findings and strategies in the book (https://www.amazon.ca/Performing-Under-Pressure-Science-Matters/dp/0804136726). 

If you are 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 get in our way. 

BIG 

Summary:

• JP Pawliw-Fry walks the listener through a mindfulness exercise. Thinking about your body, he leads the listener to start by focusing on neutral feelings, turning to unpleasant feelings, and finally resting on pleasant feelings.
• He urges the listener to pay attention to what they actually feel. Emotional intelligence rests on this structure.
• JP reminds the listener of (and welcomes new listeners to) the B.I.G. mindfulness structure. This consists of focusing on Belly/Body, Idea of the Day/Strength and Identity, and Goals/Gratitude. 
• He speaks about the myth of pressure, showing the research of how there is no such thing as a "clutch performance." 

Follow us on Twitter, Instagram and Facebook! 

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. 

____


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

It's rainy here in Ontario and sometimes going for a walking meditation isn't possible. Sitting meditation does the trick, and helps us become more grounded and focused. In today's bonus episode, JP leads you through 10-minutes of meditation. 

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. 

____

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 

Are you hitting lots of setbacks in your life right now? Is it getting you down? Today we describe three things we can do immediately to help you become more resilient. These three strategies can help you stay in the game even when you feel like you might be losing hope. 

1. Expect Pain 
2. Don’t Hide Your Pain – Share Your Pain.  
3. Ask yourself - Is what I am thinking or doing helping me right now? 

Quotes:
Buddha:
"There is no more self contradictory concept than that of idle thoughts. What gives rise to the perception of a whole world can hardly be called idle. Every thought we have either contributes to truth or illusion."

Dietrich Bonhoeffer:
“We meet a saints not as sinners, but sinners is what we are. Because we meet a saints not as sinners, we are alone with our sin. And he who is alone with his sin is utterly alone." 

We will hit setbacks when we face Last 8% moments. It is inevitable. It will stir up strong emotions, which is why we need to be more tender with ourselves. When we make a mistake, we sometimes think we need to be hard on ourselves to bounce back quicker, thinking that it will help us be stronger, but just know, that just the opposite is true.  

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 
___

"Emotional Intelligence" 
"Strategies" 
"Get Disciplined"
"Get Motivated" 
"Mindfulness"
"Meditation" 
"Self-help"

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 
____

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 

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 
____

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