I owe a large debt to Leo Babauta of Zen Habits for the tremendous number of tremendously useful posts I’ve had the pleasure of noodling over. One way I try to pay back people who’ve been kind enough to create positive things sprinkled around the Internet is simply to point as many people as I can towards said things. If you’d like to try a large dose of—what I lovingly refer to as—Leo-zen, try his free ebook, The One Skill.
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Everywhere, at each moment, you have the option:
~ Marcus Aurelius
– to accept this event with humility
– to treat this person as he should be treated
– to approach this thought with care, so that nothing irrational creeps in.
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In the episode with Ray Suarez, about 43 minutes in, they’re talking about the evergreen (for those of us into this stuff) topic of preparation. Should one be [prepared]? How much, or how little? And so on. There aren’t many things I listen to more than once; this is one.
Here’s a link to the area where Suarez starts discussing “going in dumb” versus going in prepared. If you’re really into conversation, you’ll need about 15 minutes as you probably won’t be able to press stop. In any case, nothing I write here is as important as what they’re discussing.
https://overcast.fm/+JU6XxrKbc/43:16
That’s a link to the Overcast podcast player’s web frontend. It will simply play from that time code right in your web browser. You can also try this link to the episode itself.)
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How can movement practices and interactions with nature inspire personal growth and improve physical and mental well-being?
Going to a gym doesn’t cut it for Kyle Koch; His movement is guided by being in nature and responding to his environment. He recounts his movement journey from beginnings to rediscovery, and explains his current training. Kyle shares his insights on learning to interact with the environment, and seeing others begin to train outside. He discusses the nervous system, the importance of training in nature, and his inspirations.
So I think that the sit spot is exactly that. It’s just going outside and being curious and seeing what draws your attention, and then asking more questions, ‘Oh, that tree is interesting.’ Question I might ask is, could I climb it? And if I can climb it, will I climb it? Or I see all these trees that I can’t yet climb, but that’s the motivation.
~ Kyle Koch (16:15)
Kyle Koch is a former IT software technician turned nature nerd. He has been facilitating transformative experiences in nature for almost a decade: inspiring youth and adults to connect to their gifts through exploration, play, and curiosity. Kyle is always expanding his practice through the study and application of: functional neurology concepts, traditional strength training, martial arts (Systema), and meditation and breathing (Wim Hof Method). When not teaching or facilitating, you can find Kyle exploring ways to deepen his connection with himself, others, and the Earth.
The conversation highlights the importance of movement practices rooted in nature and personal curiosity. Kyle recounts his journey from childhood activities to rediscovering movement through a blend of survival training, parkour, and gym-based conditioning. The discussion includes the benefits of integrating natural and gym environments, emphasizing how training tailored to real-world applications enhances overall performance.
A significant theme is the role of observation and mindfulness in nature, exemplified by practices like sit spots, which encourage curiosity and engagement with the environment. The conversation also examines how vision, both literal and figurative, plays a role in physical training and mental relaxation, alongside the value of fostering connections with mentors to guide personal and physical growth.
Takeaways
Step one, go outside — The act of being in nature is fundamental to rediscovering movement and mindfulness.
Sit spots — A simple practice of observing and asking questions in nature reveals opportunities for exploration.
Importance of mentorship — Mentors help guide personal growth by drawing out insights rather than dictating actions.
Strength training and movement — Gym training, when tailored to real-world skills, can amplify natural movement abilities.
The role of vision — Vision exercises enhance spatial awareness and help regulate the nervous system.
Creating positive stories — Using movement skills to clean up parks or inspire others showcases how skills can contribute positively to society.
Connection with nature — Learning to observe subtle signs in nature, like animal trails, fosters deeper awareness.
The balance of skill and strength — Focused training that targets foundational abilities leads to broader improvement across activities.
Resources
Katy Bowman — A biomechanist known for her work on natural movement and vision.
Ryan Ford — Works on parkour-specific strength and conditioning techniques.
Rafe Kelly and Evolve Move Play — Focuses on natural movement and dynamic environments for training.
Art of Retreat podcast — Another platform discussing themes related to movement and mentorship.
(Written with help from Chat-GPT.)
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I once asked someone a long, complicated question related to how I was currently doing something. I was considering changing the way I did the thing, and would “more” be better? …or would “less” be better? …or maybe something entirely different would be better? Their answer was:
“Better is better.”
As 2021 came around I found myself assessing what this blog is, why I’m investing all the time and effort, and what do I want you, Dear Reader, to get from it. It’s that last part that I’ve not specifically thought about in the past decade. 10 years of posting nearly 3,000 posts… and that’s all been done for my benefit. I realized I want this blog to help you become more reflective, and as a first step that’s why I created the previous 8 weeks of daily posts.
Going forward you’ll receive a single email from me on Sunday mornings. My hope is that a longer, but less-frequent email will encourage you to spend higher-quality time reading and reflecting.
I’ll see you on Sunday!
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Meditation is intermittent fasting for the mind. Too much sugar leads to a heavy body, and too many distractions lead to a heavy mind. Time spent undistracted and alone, in self-examination, journaling, meditation, resolves the unresolved and takes us from mentally fat to fit.
~ Naval Ravikant
Today’s message is not really a prompt like the previous 60. Alas, we’ve reached the terminus of our journey of small steps practicing reflection.
Thank you for being awesome!
I created this series by taking my personal collection of self-reflection prompts and forming them into these blog posts. Next, I wrote the three getting-started posts to ease you into the daily routine. Finally, I came up with a theme for each of the 8 weeks and wrote short additions that appeared below the main sequence of prompts. These additions carry the through-line of teaching self-reflection. (…or at least, I hope they did.)
Here are all the additional parts in one place:
Remember: 2 minutes. Pause life. Read. Think. Resume life.
Many of the prompts I’m sharing have been chosen from the generous gifts given me by others. When I’m explicitly quoting, they are attributed (as above.)
2 minutes: Pause life. Read. Think. Resume life.
Perhaps you’ve already begun to look forward to your two minutes of reflection?
2 minutes: Pause life. Read. Think. Resume life.
Have you considered adding some physical ritual to your reflection? Perhaps taking three deep, slow breaths before the reading, or … If you decide to try something, don’t go crazy; just something very small and easy. Or not. That’s fine too.
2 minutes: Pause life. Read. Think. Resume life.
Everything you do is initiated by triggers. “X” happens to me, so then I do “Y.” Creating a new habit is difficult because we don’t realize we need to attach it to a trigger.
Trigger. New habit.
You’re using the arrival of this email as your trigger. Do you recall that I mentioned on day one that I was introducing you to being reflective upon being prompted?
Trigger. New habit.
Today’s a good day to look closely at the trigger you’re experiencing. There are always ways you can change a trigger. Tinker—if not for real, then at least as a thought experiment—with changing the daily trigger for this journey.
Trigger. New habit.
One day, these triggers from me will end. To what trigger under your control could you attach this nascent habit of self-reflection?
Reflection is about self-focus. Each day you’re practicing holding up a mirror. Specifically, you’re observing your thoughts, in response to a prompt.
It’s not necessary to move beyond simply observing our thoughts. Simply practicing _observing_ your thoughts will make you more aware of your thoughts.
Our practice of reflection is an explicitly inward-facing activity. We’re repeatedly, intentionally being aware.
Reflection. Inward-facing. Intentional awareness of our own thoughts.
A good mirror shows an accurate image. A fun-house mirror shows a distorted image. How is your reflection on your own thoughts?
Having now spent at least 46 minutes in self-reflection and practicing awareness of your own thoughts— …any change in daily lived life? …any change in your relationships? No right answers, simply awareness.
Are you surprised by your thoughts’, and your mind’s, complexity? Are you amazed? Are you empowered?
We’ve been developing our awareness via self-reflection. What happens if we turn our awareness outward?
Were there any moments yesterday when you suddenly—it can be quite jarring the first few times—became aware that you were _aware_ of your own thoughts?
You are using a trigger to practice reflection. Is there anything in your day that resembles the reflection trigger? Opportunities where you could reflect spontaneously?
We’re about halfway. Poke your head out of your private journey of practicing reflection and quietly take some guesses about how reflective are the people around you. No judging; recall day one’s message about self-improvement not being zero-sum.
If you encountered even one moment yesterday where you realized someone else could be more reflective: Visualize that moment you experienced… and imagine slowly raising a hand mirror into that perspective—so you see your own reflection appear on top of that person.
Are there moments in your day when you realize you are aware that you are observing something outside yourself? If so— If you are aware you are observing, can you use that as a trigger to look inward and reflect on your own thinking?
Awareness of our inward experience, and our outward experience, is the same. It’s the same awareness. These past few days, we’ve taken our awareness on a brief field trip outside ourselves. For the rest of our little journey here, we’ll remain looking inward.
How good is your memory? What’s the first food you had after waking eleven days ago? Perhaps, your memory isn’t _that_ good. How about something you are currently interested in: 11 days ago, did you have any insights from your morning reflection?
Everything about this journey is, of course, optional. But I want you to find paper and pencil/pen. Don’t over-think that, and don’t try to use something digital. Grab any paper and any pen, and have them handy for tomorrow’s reflection.
Remember that paper? Write the first thought that comes to mind, when I say, write the first thought that comes to mind. You’re done.
Today, write the first and second thought. It really, truly, does not matter what the thoughts are. Please try writing them down. Put the paper away until tomorrow.
I’m not even asking that look back at what you’ve written. Simply write a couple thoughts, (or more than a couple, if you wish.)
And write _several_ thoughts down today…
Now look back through your week of notes. Maybe write a few notes about your observations of your notes? Maybe, you want to look more into journaling? (Today is the last time I’ll mention journaling in our journey, but I highly recommend continuing.)
You’ve put a lot of effort so far into practicing reflection. It’s important that we don’t lose the trees for the forest. The focus of daily reflection is the _tree_; the forest will take care of itself.
One can bring self-judgement into reflection practice, but it is not necessary. Simply practicing being aware will pay dividends. I’m recommending you do the reflection without the judgement.
A human being. Not a human doing.
My martial arts teacher, Sensei Wirth, turned the phrase: No this. No that. No delay.
Many arts teach the lesson of simply being. Zen, for example provide koans: “What is the sound of one hand clapping?”
Different styles of Yoga teach variosly about sound, light, and breathing.
The sublime experiences of life can be found anywhere. I’m hoping you find it within this small space you’ve created for reflection.
My intention for this series is to bootstrap your practice of reflection. For me to have suceeded, you must end up being self-sustaining in your practice.
The skeleton of this journey is the 57 prompts which appear at the top of each of these posts. I wasn’t born with those. What will be your prompt, or prompts?
How are you going to continue to trigger yourself to do your morning reflection?
I like to read, and daily-study/daily-devotional books is an entire Genre. But there are also web sites, software, flip cards, … what calls to you?
The best choice for medium and method—for prompts, for journaling, for reflection—is whatever reliably triggers you to reflect. Make it yours; change it whenever you wish.
Do you recall the beginning of this journey? While I created the prompts and the system which you are now enjoying, how will you continue it yourself?
It’s time for the student to become the teacher. What prompts and triggers are you going to create for yourself as you go through your life being your own teacher?
We’re in our final week together. The first week was about creating space. 2 minutes: Pause life. Read. Think. Resume life.
Our second week was focused on creating a new habit. Do you have your new habit attached to a trigger?
Week three was about the practice itself of reflection; becoming aware explicitly that we are— well, practicing being aware.
Awareness occupied our practice during our fourth week. Inward. Outward. Simply being aware is awesome.
In week five we tried the tiniest taste of capturing our thoughts. Reflection is a power tool for self-improvement. Journaling—and there are many kinds—is another.
Simply being is easy to understand but difficult to embody. In week six I tried to point at the moon, while hoping my pointing finger didn’t draw your attention instead.
Last week we began looking beyond this small, introductory journey and talking about ways you could continue on your own.
When will the rhetorical questions end?
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As a PDF — You can download Practicing Reflection as a single e-book.
LOOK BACK — Look back at some of the things you’ve accomplished or experienced and think… — “Well if that isn’t nice, I don’t know what is.” ~ Kurt Vonnegut — “One never notices what has been done; One can only see what remains to be done.” ~ Marie Curie
One day, tomorrow in fact, there won’t be any more of these prompts. But having read this far, I hope you’ll believe me when I say: You’ll like tomorrow’s post too.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
FESTINA LENTE — Make haste, slowly. Or, unrestrained moderation. — “The worker must be stronger than his project; loads larger than the bearer must necessarily crush him. Certain careers, moreover, are not so demanding in themselves as they are prolific in begetting a mass of other activities. Enterprises which give rise to new and multifarious activities should be avoided; you must not commit yourself to a task from which there is no free egress. Put your hand to one you can finish or at least hope to finish; leave alone those that expand as you work at them and do not stop where you intended they should.” ~ Seneca, On Tranquility
Last week we began looking beyond this small, introductory journey and talking about ways you could continue on your own.
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HUMILITY — Imitate Socrates.
Simply being is easy to understand but difficult to embody. In week six I tried to point at the moon, while hoping my pointing finger didn’t draw your attention instead.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
WE CREATE OUR OWN STRUGGLES — “All the stress, all the frustrations and disappointments, all the busyness and rushing … we create these with attachments in our heads. By letting go, we can relax and live more simply.” ~ Leo Babauta
In week five we tried the tiniest taste of capturing our thoughts. Reflection is a power tool for self-improvement. Journaling—and there are many kinds—is another.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
WHAT IS MY TALK-TO-LISTEN RATIO? — It’s better to listen to understand, rather than to, (for example,) listen to refute. Silence is fine provided one’s own thoughts are pleasant company. When speaking, think first about why you are about to say whatever it is you’re about to say.
Awareness occupied our practice during our fourth week. Inward. Outward. Simply being aware is awesome.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
How do individuals navigate transformation and mindset shifts in their personal and professional lives, and what role does reflection and intentionality play in fostering deeper connections and growth?
Transformation is often thought of as a particular turning point, but Vivian Carrasco views it as a daily practice. She discusses stillness, shifting your mindset, and her touch stones. Vivi unpacks her thoughts on transformation, and how podcasting fits into her journey. She shares her personal practices, thoughts on success, and reflections on her beginnings and her own path.
When I was going through my transformation, the biggest pain point for me was when you have a loved one that’s closer. Even my kids are like, ‘Why are you changing? You’re good the way you are.’ That will pull you back. […] The bus is going to come again and you can get on. The one thing that I want to say to your listeners is: You didn’t miss your opportunity. It’s going to come back around. You’re being invited to open, to change, to have a new way of thinking. It’s just going to come again. You didn’t miss the bus.
~ Vivian Carrasco (30:41)
Vivian Carrasco is a wisdom teacher, mindset mentor, and podcaster based in Fort Worth, Texas. She encourages and coaches people to Love.Being.Human(tm), helping them find their truth, overcome fear, and move forward on their heart’s path. Vivian works one on one with individuals, and also created Within (U)niversity, an online platform for people to come together on their journey of living from their core.
The conversation explores the nuanced nature of personal transformation as a gradual process rooted in daily practices. It highlights the importance of stillness, patience, and self-reflection as vital tools for navigating change. The discussion ties these ideas to metaphors such as the “fan belt,” which represents interconnectedness and the continuous flow of energy between humanity and love.
Other topics include the role of movement in childhood and its connection to freedom and identity. Rituals and meaningful moments, such as family dinners, are emphasized as ways to foster connections and align with one’s values. The conversation also goes into the evolution of mindset shifts, viewing life as an iterative process similar to laundry, where growth is incremental and ongoing.
Takeaways
Transformation as a practice — It is a continual and incremental process rather than a single turning point.
Role of movement — Movement is connected to freedom, play, and a natural regulation of the body and mind.
Significance of rituals — Rituals create intentional and meaningful connections with others.
Daily practices — Regular small actions can lead to significant shifts in mindset and personal growth.
Metaphors for life — Using relatable metaphors, like a fan belt, can provide clarity and connection in understanding life’s complexities.
Evolution of identity — Mindset shifts involve moving away from fixed roles and embracing change as an opportunity.
Connection and community — Building meaningful relationships is central to personal well-being and growth.
Reflection on success — Success is subjective and defined by personal alignment with values rather than external measures.
Resources
Within University — Vivian’s online platform designed for community and personal growth.
Movers Mindset Podcast — A podcast exploring movement and mindset-related topics.
Oura Ring — A wearable device discussed for tracking movement and lifestyle patterns.
(Written with help from Chat-GPT.)
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CHASTITY — “Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.” ~ Benjamin Franklin
Week three was about the practice itself of reflection; becoming aware explicitly that we are— well, practicing being aware.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
PRACTICE DOING NOTHING, EXQUISITELY — “No need to plan, no need to read, no need to watch something, no need to do a chore or eat while you do nothing. You will start to notice your brain’s habit of wanting to get something done. This exposes our mental habits, which is a good thing. Keep doing nothing. Sit for awhile, resisting the urge to do something. After some practice, you can get good at doing nothing, and this leads to the mental habit of contentment and gratitude.” ~ Leo Babauta
Our second week was focused on creating a new habit. Do you have your new habit attached to a trigger?
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
TRANQUILLITY — “Be not disturbed at trifles, or at accidents common or unavoidable.” ~ Benjamin Franklin
We’re in our final week together. The first week was about creating space. 2 minutes: Pause life. Read. Think. Resume life.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
AM I SELF-AWARE? — The first step in my journey was realizing I was unhappy. This realization — detecting it, understanding it, believing it, surrendering to it, and finally owning it — was the first piece of bedrock on which I started building.
It’s time for the student to become the teacher. What prompts and triggers are you going to create for yourself as you go through your life being your own teacher?
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
CLEANLINESS — “Tolerate no uncleanliness in body, clothes, or habitation.” ~ Benjamin Franklin
Do you recall the beginning of this journey? While I created the prompts and the system which you are now enjoying, how will you continue it yourself?
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
GET CLEAR ABOUT WHAT YOU WANT, AND SAY NO TO MORE THINGS — “We are rarely very clear on what we want. What if we became crystal clear on what we wanted in life? If we knew what we wanted to create, how we wanted to live … we could say yes to these things, and no to everything else. Saying no to more things would simplify our lives.” ~ Leo Babauta
The best choice for medium and method—for prompts, for journaling, for reflection—is whatever reliably triggers you to reflect. Make it yours; change it whenever you wish.
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
WOULD I WANT TO GO ON A LONG CAR RIDE WITH ME? — Long car rides are a quintessential American experience. Along with the good however, comes the opportunity for bad. With others present the confined space, lack of privacy, and monotony of rolling vistas create a microcosm of life on a tiny stage. How I share that stage with the others in the car, and what specifically I do while on that stage tells all.
I like to read, and daily-study/daily-devotional books is an entire Genre. But there are also web sites, software, flip cards, … what calls to you?
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Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)
How can individuals use movement, mindfulness, and intentional living to transform their lives and overcome challenges?
Against all odds, Howard ‘Cosmo’ Palmer survived serious heart problems in his childhood to become a healthy, active athlete into his 40s. he describes his childhood health journey and its effects on his life. Cosmo discusses his thoughts on changing your habits, and his personal intentions in the world. He unpacks the meaning behind his nickname and connection to cosmonauts, and shares his heroes and inspirations.
For myself is to be an example to the world that you can learn to love yourself, through what we have as life, and be whatever that means to you, and then give back.
~ Howard Palmer (13:31)
Howard ‘Cosmo’ Palmer is a self-care, meditation, and wellness advocate. Born in Jamaica, and currently living in Colorado, Cosmo uses his mindfulness and meditation practices to balance his other responsibilities: engineering, parkour, and yoga. He is passionate about helping others improve their lives through intentional, peaceful daily actions.
The conversation explores the transformative journey of overcoming childhood health challenges, focusing on how movement served as a means of freedom and self-expression. From severe early health complications to becoming an advocate for mindfulness and intention, Howard shares how physical and emotional resilience shaped his perspective on life. His philosophy of movement emphasizes the connection between the physical and the emotional, treating it as an art form that reflects internal energy.
The discussion also addresses the importance of mindfulness and intentional living in navigating life’s adversities. Cosmo connects his personal experiences to broader cosmic and philosophical concepts, using these frameworks to inspire others. Topics include the evolving nature of identity, the role of habits in personal growth, and the impact of societal and personal adversities on self-awareness.
Takeaways
Movement as freedom — A personal journey of overcoming physical and emotional limitations through movement.
Intention in daily life — Emphasizing how deliberate actions and habits shape personal growth and transformation.
Cosmic philosophy — Connecting self-awareness with universal principles to foster a deeper understanding of life.
Legacy as daily living — Redefining legacy not as a final accomplishment but as a continuous process of authentic living.
Mindfulness and resilience — Using mindfulness to navigate trauma and foster a balanced, conscious life.
Resources
Howard ‘Cosmo’ Palmer @c0smopk
Ryan Ford — Mentioned as an example of inspiration and movement philosophy.
Bruce Lee Philosophy — Referenced as a guiding figure for self-expression and resilience.
(Written with help from Chat-GPT.)
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