Chapter 1: Emotional athletics

Get good at catching the space between stimulus and response and seeing a higher perspective before negativity takes hold.

Chapter 2: Capacity

The capacity to feel good depends on the capacity to feel pain.

Chapter 3: Let go

Letting go is a life skill, especially as we age and accumulate life experiences.

I am light because I let my feelings move through me.

Letting go can be a form of trust that life is leading you somewhere better.

Chapter 4: How you hold yourself

Good posture = head is aligned with heart, not out in front of it.

Chapter 5: How you move

Move like it’s working.

Don’t be afraid to stretch into your furthest ranges of motion.

Move with love, not fear.

Chapter 6: Big feels

Relate to your triggered self like a parent to a child.

Be able to sit right next to your least favorite feelings and look them in the eye.

What are you afraid to feel? What feeling are you avoiding? What are you afraid to feel?

Let anger sharpen your clarity.

Movement helps regulate your nervous system.

Chapter 7:

Trust the flow by anchoring in truth, not in good/bad duality.

Don’t force, over-manage, or try to be clever - trust the flow by feel.

Chapter 8: Shame

“Shame is the most corrosive emotion to the soul.”

Humor can be a bridge between shame and truth.

Chapter 9: Hopelessness

Who are you in that part of the movie where everything seems hopeless?

You are SO capable. Just find your way of doing things.

Chapter 10: Confident enough to fail

When you know how to fail, you can move more confidently and take risks.

Chapter 11: Presence

Being on top of things feels like having unhurried space to consider the details.

Presence over productivity.

Rushing is fear in motion.

I pull my energy back to myself from people, places, and things with each deep breath.

Your presence is a gift to others. Your presence is a gift to yourself.

Where can I simplify instead of getting stronger?

Chapter 12: Maturity is

Maturity happens when you’ve been in a place where the only way through is by being humble and patient and compassionate.

Chapter 13: Fall in love with life

Fall in love with the ugly, muddy, grindy reps necessary to get there.

Fall in love with the satisfaction of doing the work when it’s hard.

The delicious satisfaction of a job well done.

Chapter 14: One step at a time

“Think big. Act small.”

What is one step I can take in that direction?

How can I set myself up to win?

“You do not have to wait for inspiration to strike you.”

Chapter 15: Don’t kill the vibe

Don’t kill the vibe of abundant things with worry.

Gratitude is an active way to become present.

Instead of focusing on what you’ve lost, appreciate what you have now.

I am at peace with my past, present, and future.

Chapter 16: Body

“The body is the subconscious mind.”

If you struggle with anxiety, depression, or focus → exercise.

Chapter 17: Stress

Stress produces cortisol, which causes body to hold onto fat in case of emergency - we are biologically wired to keep fat reserves during times of stress as a safety mechanism.

Show gratitude often.

mix of typed and handwritten + visual breathers