TM3: Your most ordinary and urgent duty; 3 different goals; Leaves on a stream exercise

Hi there,

Happy Monday!

Here’s your weekly dose of The Monday 3: a quote, an insight and an action I’m taking.

With love,

Toby

A quote I’m pondering

Rather than feel impotent and useless, you must come to terms with the fact that as a human being you are infinitely powerful, and take responsibility for this tremendous power. Even our smallest actions have potential for great change, positively or negatively, and the way in which we all conduct ourselves within the world means something.

You are anything but impotent, you are, in fact, exquisitely and frighteningly dynamic, as are we all, and with all respect you have an obligation to stand up and take responsibility for that potential. It is your most ordinary and urgent duty.

Nick Cave – musician. Source: The Red Hand Files, Issue #216

An insight

You can set 3 different types of goals: emotional, outcome and behavioural.

The problem with emotional and outcome goals is that you have very little control of them. You can’t always “feel good”. You can’t guarantee that you’ll “lose 5 kilograms”.

Instead, you can set behavioural goals like I will walk for 5 minutes each day. It is within my control. It’s also independent of how I feel. And, if I continue to achieve this behavioural goal, then the feelings and the outcomes become more likely as a result.

An action I’m taking

Leaves-on-a-stream is a mindfulness exercise where you visualise a stream with leaves on it. As you notice thoughts, feelings or sensations, you place them on the leaves and let them continue down the stream.

Eg. I need to call X: place on a leaf. My shoulder is sore: place on a leaf. I’m feeling worried: place on a leaf. And so on.

This has been helping me when I wake at night.

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Is there one of these that really stood out for you? I’d love to hear your thoughts or suggestions whether that’s a favourite quote or something else.

I hope you have a great week ahead.