Last 8% Morning

On Friday's episode, we talked about how we need other people when we work towards self-transformation. On today’s episode, it's all about being thoughtful in who we choose to be around: they have a far greater impact on us than we realize, both positively and negatively. In the midst of the COVID-19 pandemic, panic and fear can spread like a virus. We’re responsible for paying attention to the moods of those around us, as well as our own. When we surround ourselves with positive people, it compounds in payment over and over again.

Summary:

• Dr. 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.
• Dr. Pawliw-Fry 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. 
• Emotions are infectious.
• Our biology prefers negative emotions as a survival mechanism.
• We mirror the emotions of others, even if we don’t realize it.
• Each happy friend we have increases our happiness by 9%. We need more happy friends!
• Pay attention to the people in your life. How are their emotions impacting you?
• Feel gratitude for the infectiously positive people we’ve been blessed with in our lives.

Key Takeaways:

 01:55 —  Movement, mindfulness, and mental training exercises are key to capitalizing on emotional intelligence.

04:00 — Something incredible happens when we pay attention to our physical sensations.

06:00 — A joint study at Harvard found that the most emotionally-excitable person (whether positive or negative) in a group of three can affect the emotions of the other two in only 30-seconds—even without saying a word.

06:50 — Negative emotions are more infectious than positive ones.

08:15 — Unconscious muscle movements actually trigger corresponding emotional reactions in the brain.

10:15 — We can unwittingly “catch” emotions, often to the detriment of our personal and professional lives.

11:20 — A lack of self-awareness, along with habit, makes avoiding unhappy people difficult.

14:00 — Think of specific people who contribute to your emotional wellbeing in a positive way, and be thankful for them.

15:50 —  “Let us be grateful to the people who make us happy. They are the charming gardeners who make our souls blossom.” — Marcel Proust 

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 looking for something to help you become a bit more grounded in 5 minutes? A small dose of mindfulness? Are you finding it difficult to swing 15 minutes today for our usual walking sessions? Then take a listen to this short 5-minute mindfulness session. 

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. 

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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 

In this week, we've explored how we can use our most challenging situations as opportunities to transform ourselves, to become the people we want to become. Today, we talk about the two things we need to transform: other people and specific skills of emotional intelligence.

Give us feedback! 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 

Do you sometimes wish you were more courageous when facing your most challenging moments? Are you interested in becoming more powerful in these moments? In Part Two of The Hero / Heroine’s Journey Week, we bring some awareness to a choice we can make. In this episode, we discuss that not recognizing this choice can cause us to become passive, rigid and unable to form our best response. Which of course doesn’t fit with being a Last 8%er!

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. 

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Welcome to the Last 8% Morning. This is JP Pawliw-Fry. It's great to be with you today. In today's session, Do you sometimes wish you were more courageous when facing your more challenging moments? Are you interested in finding ways you can be more powerful in these moments? This is the second session of the hero's journey week where the heroines journey week, and today we're going to talk about bringing some awareness to a choice we each have and how not recognizing we have this choice can cause us to become passive and rigid Unable to form our best response, which of course doesn't fit with being a Last 8%er. Let's walk. 
So out and walking What a gorgeous day feeling their feet on the ground. Standing tall fueling our body as we walk, fueling our belly rise and fall. Walking around and feeling grateful for the day if you're new to Last 8% Morning. We integrate movement, mindfulness and mental training exercises. Why so we can build the skills necessary to be our best to transform through our most difficult moments, what we call last 8% moments. So we follow a big structure, we make our bed that's one of the B's and now we're just paying attention to our belly and our body. That's the next B's. That's the mindfulness of just being present with what is as we walk. So feel your feet on the ground. Belly rising, belly falling. Now just actually moved Head to toe. Let's do a full body scan using our two barometers. So parameter one is pleasant to neutral to unpleasant. So just scan your whole body sensing where you feel neutral, no real sensations and now too pleasant and now too unpleasant. In the Last 8% morning we work at being more in our body for so many reasons. Now let's move to the second barometer. Calm neutral to not calm again. Where do you feel just neutral, no real sense of calm or not calm. Now, where do you feel calm in your body. And now check in for any sensations that are not calm or worked up or what we would call high arousal. Again, importantly, we're not trying to change anything, we're just trying to be present. We're trying to build a wiser relationship with whatever it is that we experience. We're building a muscle to be with ever more uncomfortable ever more difficult situations because there is gold in our last 8% situations. So feeling our feet on the ground, walking, standing tall and moving from mindfulness of belly and body, the bees in our big structure to mindfulness of the idea of the day. As you face the big challenges in your life, the difficult decisions, difficult conversations, what we call last 8% situations. I'd like you to reflect for a moment on this question. Are you approaching these as a victim or as a hero or heroine? Today I want to mak

Are you struggling with a difficult decision you need to make or a challenging conversation you need to have or any difficult situation in your life? Do you sometimes struggle to understand why you seem to face more of these difficult moments in your life than others?  

Today, we describe a bigger picture within which you can understand the challenges you face. Something that might give you more energy and provide more meaning and keep you loose and agile as you search for ways to meet these challenges. Because, after all, these are not easy situations you are facing. 

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 

Do you sometimes feel less than your most confident self? Are you curious about what Olympics athletes use when they don’t feel at their best as they walk into a match at the Olympic Games?  

In today’s session, we use our identity statement to build confidence so that we can show up as our best self in our most 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. 

____

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 sometimes get down on yourself? Can you be your own worst enemy? Well, you are not alone. In today’s session, we describe one of the ‘T’s’ in our ETA tool: tenderness. Tenderness, or loving kindness, is a very powerful and transformative practice that we have used with Olympic athletes and ‘hard -nosed’ individuals in places like the US Navy, Wall Street, and with NFL and NBA teams. This seemingly ‘soft’ practice can have very hard and powerful results.  

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 

Do you sometimes find you can’t stop ruminating about a past moment? Or worrying about a future event? Do you get caught in the loop of your thoughts and don’t know what to do?

In today’s session, we are going to build more detail into the ETA tool, specifically moving from 'My' to 'The'. This will help you become less attached to your thoughts, emotions and physical sensations -- which can help get you out of the loop of anxiety that can cause suffering.

Give us feedback! 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 

As you listen along to the Last 8% Morning podcast and practice mindfulness, movement and mental training, are you wondering: what is a Last 8% situation anyway?

In today session, we are going to describe what a Last 8% situation is, where the concept came from and why it is important to our success and wellbeing right now.

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.

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. 

Are you struggling to make sense of a difficult situation? Are you finding yourself stuck or becoming reactive?
In today's session, JP recalls an old teaching he learned in a monastery thirty years ago - a teaching that brings clarity to the challenging moments we face.

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.