Saturday 5 June 2021

#3Ideas3Practices-for-Meaning,Purpose,HappinessProgram

#3Ideas3Practices-for-Meaning,Purpose,HappinessProgram by Poh-Sun Goh

#3Ideas+3Practices-toRegularly-Habitually-Live-with-Purpose-in-Happiness


Level 1 practice

3Ideas-1)feedStomach, 2)nourishHeart, 3)stimulateMind;

3Practices-1)pause-rest-(sleep)-ground-breathe-stretch-open-drink-eat, 2)connect(someone, environment), 3)useMind(read, reflect,(w)rite, recite)-Do-Apply-Give-Share

! note 2)connect=listen+observe!!

from “#3Ideas3Practices-for-Meaning,Purpose,HappinessProgram” by Poh-Sun Goh, 6 June 2021, 0459am, Singapore Time (updated 6 June 2021, 1210pm, Singapore Time)


Level 2 practice

3 (level 2) practices-1)5 to 15minute mindful intentional movement - walk, 'Qi-kong' breathing-standing or sitting or lying down (6-cycle) Qi-kong breathing (movement) exercise; 2)listen(reflective+withoutJudgement), observe(self-other[s]-situation)withoutComment; 3)engage'Live'-words-writing-Digitally

Poh-Sun Goh, 6 June 2021, 0735am, Singapore Time


Level 3 practice

3 (level 3) practices-1)#hackBody (e.g. 5 Tibetans-applied, 6-cycle/segmented-Circular-QiBreath-practice, Micro-FlowState-Walking-Breathing-EmptyMind-practice); 2)#hackEmotion(s) (e.g. with hourly-pauseObserveStillness-practice; deep dive personal values, motivation and purpose exploration); 3)#hackMind (e.g. with applied 80/20, BookOf5Rings, Elite-Athlete-practice; and Applied-Learning-Science or How-To-Learn-Best and Digital-Literacy or How-To-Search-For-Knowledge-Skills-Wisdom-online training)

Poh-Sun Goh, 6 June 2021, 1210pm, Singapore Time


https://en.wikipedia.org/wiki/Five_Tibetan_Rites

https://movethelimit.com/circular-breathing/

https://www.healthline.com/health/circular-breathing#for-meditation


(note to readers - Level 1 practice can be experienced, and tried 'at home', with minimal 'coaching', after some reading and reflection, mindfully and reflectively;

Level 2 practice is best experienced, after participating in at least workshop length program (half day to one day)

Level 3 practice is an individual, customised program, designed with your personal coach)


#Micro-OntologicalCoachingExerciseNo1.

by Poh-Sun Goh, 6 June 2021, 4.59pm, Singapore 🇸🇬 Time

- ‘With my next breath (in) I give thanks for the gift of breathing freely and without effort, (breathe out and)release and let go of … , and relax into and feel the ground/chair/bed, observing without judgment my internal state and surroundings’.


#Micro-OCExNo2.

-‘With my next breath in clench my fist, as I breath out … let go, and release’

by Poh-Sun Goh, 6 June 2021, 0516pm, Singapore 🇸🇬 Time


#Micro-OCExNo3.

-‘As I breath in, feel happiness and gratitude, as I breath out, smile (outwardly or inwards).’

by Poh-Sun Goh, 6 June 2021, 0519pm, Singapore 🇸🇬 Time


Mix around and play light heartedly with elements of Micro-Exercises1, 2 ,and 3.


#Micro-OCExNo4 and No5 (see below): Daily 'habits' - Gratitude, Recharge, ChargeUp!



“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” ― Martin Luther King Jr. 



#Micro-OCExNo6

'Why, Before What and How' - The missing piece in the OAR model is Triple Loop Learning.

"Triple Loop-Why, before OAR-What, and BEL-andHow" - The missing piece in the OAR model is Triple Loop Learning

Poh-Sun Goh, 10 June 2021, 0816am, Singapore Time



#Micro-OCExNo7

#Pause-Ground-Feel-Observe-Breathe-Release-Empty-Mind

#Pause-Ground(FeelFeetifStanding, BaseifSitting, BackifLyingDown)-ObserveBreathing-ReleaseTensionNeckShouldersChestAbdomenBackLimbs-i.e.#Focus+Awareness+ObserveBody+Breathing+EmptyMind

Recommend slow, reflective read - 'Happiness, Language, and the Present Moment, Chapter 8, 'Language and the pursuit of Happiness' by Chalmers Brothers.



#Micro-OCExNo8

#Awareness + #(deep)Listening - to ‘What’ is ‘needed’ - #Know (understand) #Why - before #How

e.g. when feeling fatigue - know when to pause, stop, rest, or lighten load, discard

what to keep … what to let go … know why 

e.g. when thirsty or ‘hungry’ - know when this is biological, emotional or cognitive ‘hunger’

e.g. when full …



‘listen’ (attentively) to body, heart, mind

‘know’ self, others (situation)



‘…chop wood, carry water’ - so many layers of meaning … basically listen, be aware, know



Poh-Sun Goh, 12 June 2021, 0725am, Singapore Time



#Static-Dynamic1+2:Balance-Center-MicroExercises #Micro-OCExNo8-part 2

#Sit-Stand-LyingDown 

#Mental-Physical-Emotional 

#Center-Balance-Soften-RelaxInto

#Awareness-Center #TouchCenter #FeelCenter-RelaxInto-LetGo 

"#Balance-Into-Center, #Regain-Center-DynamicPractice, #BlendWindWavesIntoCenter-Expected+Unexpected #RideCurrents-Waves-Wind #BlendPositive+Negative-YingYang-IntoCenter"

by Poh-Sun Goh, 14 June 2021


#Embodied-TaiChi-Qiqong-Exercise


Re-read Chapter 14: Packing for the Journey, in 'Mastery' by George Leonard, including pages 153-161 - '... to be psychologically (and emotionally - added by me) balanced and centered depends to a great extent on being physically balanced and centered ..." quoted from description (page 153-154)



#Micro-OCExNo10

#CenteronBothHungry+Full #CenteronBothDis-satisfaction+Satisfaction #CenteronBothSadness+Joy 

#TiltTowardSatisfactionJoyHappiness 

#FocusOnGratitudeSatisfactionJoy+Happiness 

#CenterOnJoy

#CenterOnSatisfaction

#CenterOnEnough

#CenterOnSlow

#CenterOn+EnjoyFatigue+Tiredness-as-indicator-ofEffortWellSpent


Read Step 3: Save Your Inner Tortoise, Cross Finish Lines Joyful and Satisfied

by Carol Courcey




#Micro-OCExNo11 

#Immersion-in-Joy+Satisfaction(+Lightness)

"... at some point you may want to smooth out your ups and downs (commonly achieved by learning satisfaction and contentment). At other times ... to increase the ups and downs (commonly achieved by learning excitement and joy)." page 169, Section: Immersion Extending Emotions into Moods of 'Save Your Inner Tortoise! - Learn How to Cross the Finish Line Joyful and Satisfied by Carol Courcy

#ThankOthers

#Appreciation(game, exercises)

#GratitudeBreaks

#AppreciateABCsofyourLife

https://pohsungoh.blogspot.com/2021/06/micro-ocexno11-immersion-in.html


#Micro-OCExNo12 

#DoTheInnerWork1st #MasteryOfSelf-Foundation-of-Happiness-Joy-Satisfaction-Calm-Serenity

'Before undertaking 'Leadership', studying leadership, or an 'MBA', master yourself (myself) first! Daily.  - Poh-Sun Goh, 15 June 2021, 0619am, Singapore Time


#12QuotesKnowMyself(Yourself)

To know thyself is the beginning of wisdom. - Socrates

Who looks outside, dreams; who looks inside, awakes. - Carl Jung

There are three things extremely hard: steel, a diamond, and to know one's self. - Benjamin Franklin

People travel to wonder at the height of mountains, at the huge waves of the sea, at the long courses of rivers, at the vast compass of the ocean, at the circular motion of the stars; and they pass by themselves without wondering. - Saint Augustine

One's own self is well hidden from one's own self; of all mines of treasure, one's own is the last to be dug up. - Friedrich Nietzsche

There is only one corner of the universe you can be certain of improving, and that's your own self. - Aldous Huxley

You cannot dream yourself into a character; you must hammer and forge yourself one. - James Anthony Froude

Know thyself' was written over the portal of the antique world. Over the portal of the new world, 'Be thyself' shall be written. - Oscar Wilde

A person often meets his destiny on the road he took to avoid it. - Jean de La Fontaine

Know the enemy and know yourself. - Sun Tzu

Not until we are lost do we begin to understand ourselves. - Henry David Thoreau

The first thing you have to know is yourself. A man who knows himself can step outside himself and watch his own reactions like an observer. - Adam Smith

https://pohsungoh.blogspot.com/2021/06/micro-ocexno12-dotheinnerwork1st.html


#TheListeningEarOntologicalCoachingProgram by Poh-Sun Goh, 6 June 2021, 0752am, Singapore Time

https://pohsungoh.blogspot.com/2021/06/3ideas3practices-for.html



"There is courage in pure listening. We practice listening with an open heart, and with the intention only to understand. We listen without defensiveness, and without the need to fix, instruct, or change the other person. We mindfully choose silence over speech, and resist saying the wrong thing at the tempting moment." - Harriet Lerner, Ph.D.

above quote from blog below (accessed 6 June 2021)

https://www.psychologytoday.com/sg/blog/the-dance-connection/201004/living-courageously-heres-how


"Deep listening is the kind of listening that can help relieve the suffering of another person. You can call it compassionate listening. You listen with only one purpose: to help him or her to empty his heart. Even if he says things that are full of wrong perceptions, full of bitterness, you are still capable of continuing to listen with compassion. Because you know that listening like that, you give that person a chance to suffer less. If you want to help him to correct his perception, you wait for another time. For now, you don't interrupt. You don't argue. If you do, he loses his chance. You just listen with compassion and help him to suffer less. One hour like that can bring transformation and healing. " - Thich Nhat Hanh

above quote from blog below (accessed 6 June 2021)

https://cultureofempathy.com/references/Experts/Thich-Nhat-Hanh.htm


https://courses.lumenlearning.com/atd-hostos-interpersonalrelations-1/chapter/communication-in-the-real-world-an-introduction-to-communication-studies/


CONDITIONS THAT HINDER EFFECTIVE COMMUNICATION - J. William Pfeiffer

https://pdf4pro.com/view/conditions-that-hinder-effective-communication-5b9009.html

or

https://pdf4pro.com/view/conditions-that-hinder-effective-communication-5b9009.html


https://pohsungoh.blogspot.com/2021/06/crackingthecodeoflife-lifemeaning.html


"#TheImmigrant-History-Generations-Now #1stGeneration-Farmers,Miners;sothatthe2ndGeneration-Professionals;toallow3rdGeneration-tobePoetsArtistsWriters #1stGeneration-Hunger-Body #2ndGeneration-Level1Purpose-LeftBrain-Practical #3rdGeneration-Lever2Purpose-RightBrain-Academic" - reflection on 3rd generations of Immigration in one family; or three generations of 'Immigrant' Thinking in one life, by Poh-Sun Goh, 6 June 2021, 0620am, Singapore Time


#FromScarcityToAbundance - #Hunger - to - Time+Space+Training - to - Create - Give Back - Pass On

Poh-Sun Goh, 6 June 2021, 0627am, Singapore Time



How To Do Nothing: Resisting the Attention Economy Hardcover – 9 April 2019

by Jenny Odell


"... your job is not your life ... find fulfilment outside work ..."

above quote from

Fixing Your Work Environment Will Not Fix Your Life, by Megan Greenwell, June 9, 2019, NYTimes

Work Friend

https://www.nytimes.com/2019/06/06/business/working-from-home-loneliness.html


"... need to rewire our brains, not find the perfect job ... obsess about work less through hobbies and volunteer jobs ... and even ... some mild boredom"

above quote from

Your Job Will Never Love You Back, by Megan Greenwell, Oct 24, 2019, NYTimes

Work Friend

https://www.nytimes.com/2019/10/24/business/your-job-will-never-love-you-back.html


"It’s a hard-won lesson for the goal-setting American worker: that as much as you might love your work, work won’t love you back. Despite the fondness you may feel for the people you work with, you are not a family."

above quote from

We’re Finally Starting to Revolt Against the Cult of Ambition, by Kelli María Korducki, June 6, 2021, NYTimes

https://www.nytimes.com/2021/06/06/opinion/Naomi-Osaka-ambition-women.html


Eudaimonic and Hedonic Happiness

https://positivepsychology.com/eudaimonia/

https://www.psychologytoday.com/sg/blog/what-doesnt-kill-us/201901/what-is-eudaimonic-happiness

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