Mental Exercises

Unconscious compass


If you feel an inner drive, but you don't know exactly what to do, do the following.

Nonviolent Communication


Whenever you find yourself in a conflict with another being, follow this simple process when you speak about an incident or feeling.

Burn Yourself On The Altar


Imagine a sacred, strong fire on an altar. Now throw everything you believe it’s you in this fire: your possessions, your knowledge, your status, your ideas, your beliefs – until you can’t find anything more to burn. Imagine your body on that altar.


This exercise was the final awakening point for Samarpan – he finally realized during this visualization, that there isn’t anybody to burn.

Move Daily Out of the Comfort Zone


Ask your partner (spouse or good friend) for an exercise that would bring you out of your comfort zone. Do every day one of these suggestions.

For example: Go through the forest in the middle of the night, do a climbing course, go diving, attack a spider, climb on a high cliff, jump over a stream, speak to another person without reason, feel your body during the day and give room to it, find pleasure and meaning in thoughts that have become a sorrow. In short: Get over more and more of your fears successively.

Background and Effect:

The people who know us best also know our weak points best – the things we avoid because we are afraid of them.

Every time we overcome a fear in us, we remember that the fear was unreal. We feared nothing. We just did not know how it is when we do the one thing we are afraid of. And every time we overcome a fear it further strengthens our confidence that we can achieve all that we seek, that we can live self-determined and courageous.

Exploration of The Now


In this moment you feel no fear anymore, because you clearly see that there is no fear, there can be no fear. The fear is always in the future, it can’t survive in the now. This is the great struggle of those who fear: to come home to the now. With every fear they run away from it.

The now is infinitely deep, you can get lost in it without thinking. His kingdom are the sounds, smells, the light, the vitality. Everything is already here, nothing more needs to be sought. It’s the end of the journey, and at the same time the very start. Curiosity and wonder accompany him. Soon, you’ll wish he may never end. His tears are hotter, his smile is brighter, and his breath deeper.

And soon you realize: everything ever takes me there! I can’t escape – so let’s stop to make any resistance. Nothing needs to be done. Everything is already here, a rich stream of wonders. Surrender to it. Say yes, and you will be the instrument on which life plays itself.

No matter who you are, what you are doing and you will do in the future .. that holy moment which connects us all, is already there.

3 Questions Before Buying Something


The following exercise is from Dieter Broer, a scientist of biophysics who connects science and spirituality.
Before you buy something, ask yourself 3 questions:

  • Do I really need it?
  • What for do I need it?
  • Could I wait a little bit longer before buying it?


With these questions you can become aware if you really want and need something, or you would buy it out of a reaction or pattern, i.e.: “I need to buy something to feel good”, “I should buy another CD”, “this object will make me feel better”, etc. [...] 

Sit With your Enemy


This exercise is a guided meditation.

Find a place to relax.

Be very honest with yourself, this exercise is just for you.

Choose a person in your life that you don‘t like and that is provoking a strong emotion in you, like anger or irritation.

Now imagine you go to a nice restaurant where a table is already prepared. Imagine your enemy is already sitting at this table, looking at you.
Look at your enemy.
Find the specific emotion that you don’t like. You can even exaggerate this emotion.
I.e. “I am angry at you because you were passing over my emotions like a catarpillar.”

Now look back at your life if you can find a situation in which you did the same to yourself or someone else.
F.e. “I was walking over my emotions without listening to them”, “Yesterday I just went straight for what I wanted without considering my partner’s opinion and feelings.”

To end this exercise, thank the person and imagine to leave the restaurant.


Best is to do this exercise when you have a fresh emotion for someone. By doing this, after a few times you will notice that often :

  • what you see is also what you are
  • the person is a mirror

But I tell you, love your enemies, bless those who curse you, do good to those who hate you, and pray for those who mistreat you and persecute you. (Jesus Christ, Mat 5:44)

What Jesus ultimately means is not only to forgive our enemies – but to see in every enemy ourself. He wants us to radically see and understand. Thats why he is asking us for forgiveness.

Ultimately you are not this emotion towards your enemy. What you really are can embrace everything. People and experiences in life can be seen as a way to learn about yourself.

The Miracle Morning Ritual (Hal Elrod)


The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) (English Edition)

Start your morning by getting up 30-60 minutes earlier as you normally would get up. Start the day with a positive outlook on what you want to be and become. Be present.

Use the six practices of successful people: meditation, affirmations, visualizations, exercise, reading, journaling. [...] 

Go beyond your limits


Speak out loud where in your career the boundaries lie, eg:

“I know I could earn more money, if (insert) …

– I would put in more overtime
– I would take a course
– I would be more active in the group
– I could sell myself better to the boss
– Etc.

“I know I could use my real talents better if (insert) …

– I could conquer my fear of being on stage.
– I could overcome my fear of the beginning of …
– Etc.

“I could earn my money in a more creative way, if (insert) …

– I would be disciplined and wouldn’t sit so often would in front of the television
– I would use the potential of my friends and acquaintances
– I could muster the courage to radically change.
– Etc.

Often spontaneously impetus for action arise from the answers already. Follow and post them on your next week schedule!

Background & Impact:
Most people go their whole lives without ever getting to their true limits. They rather prefer the safety of a boring life than to face their fears and live their true calling. Know and respect your limits and decisions, and expand it continually. A person becomes more free and confidence inspiring, the more he knows about his fears and limitations.
(by David Deida: The Way of the Superior Man)

Live your roles


In your life you always fill out a variety of roles: as a child of your parents, father / mother of children, a member of any church or community, as an employee or employer, friend, husband / wife, athlete, consultant, etc.
Write all your roles on a sheet of paper.
Then consider each of these roles, which 1-2 measures would have the greatest positive impact.
These measures can be both simple and short  things like “buying women flowers”, “attend a football game with Tom,” or long-term things like “going for tango course”. In most cases, those things that you recognize as truly important to you, have something to do with the maintenance of relationships or training.
Now, get your diary for next week and just write down those things that you have identified as essential for your roles, as a first and most important dates. You can move them if necessary, but they should be done within that week that you planned them in.
Do this exercise every week, best on your day off.

Background & Impact:
All important measures related to our various roles are like large rocks that have to be filled first into our time-glass of life, so that the small unplanned things come around, too. The weekly framework to plan has been proven in years of work by Stephen Covey as a management consultant for thousands of people to be the most effective.
(According to Steven Covey: 7 habits of highly effective people)

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