Mastery: Letting Go – Post 3 of 3 in the Series: Body Tension and Resistance

Learn to trigger on Tension

Once you are comfortable with recognizing tension, try to see if you can catch it subtly rising  and creeping in the back door. Typically you wont be able to feel it increase, you’ll just have an “Ah Ha!” moment of “I caught you!”  This sets you up for the next practice of:





Much more difficult to master as there are less clearly defined steps to successfully accomplish this technique but the more you practice the previous time based practice, the more automatic mastery will become.  

I recommend never giving up the time based practice, just moving to longer intervals.

Throughout the day, you will naturally being to notice when you are tense.

Think about what a tightly closed fist feels like, a tightly clenched jaw or stress based headache pressure.  You will typically notice your entire body clenching as a whole, and this will automatically trigger you to consciously relax.  

Once you’re happy with the amount of tension you’ve let go, go back to what you were doing while deciding to stay relaxed while you are doing it.

The more time you allow yourself to relax and let go of tension, the deeper the layer of stillness and relaxation you’ll reach, and the longer you you will be able to go before you accumulate enough tension to trigger.

Neat results

As this response becomes automatic, and you become much more skilled at doing this as a conscious background process, instead of having to stop what you are doing
this is amazing for enjoying social situations and feeling an overall sense of calm

The Best Part

This paves the way for the arrival of everyday stillness and the witness, which we will discuss in much detail later. This practice will also dramatically improve areas of posture, relationships, concentration, and help foster an overall feeling of calm and joy, and extreme clarity of thought. Expect more laughter and smiles.  It also allows you to practice when you don’t have time for a formal sitting.

Have fun with it

See how soon you can trigger, or become automatically alerted to noticing the tension your body. Try going for less and less levels of tension. Relax all tension, than see if you can actually watch the process of tension start to rise.  This is very powerful.


Final Thoughts

Also worthy of note is be aware that certain items you put in your body will effect your tension levels, stimulants and caffeine especially.

A neat side effect I’ve noticed, is the more these are practiced, the more you will find your body automatically releasing tension on it’s own. You are actually developing the mental habit to let go, and once it starts to become routine, it turns into an automatic pattern.  This doesn’t mean stop! this means keep going.

Enjoy your more relaxed and peaceful state.

Releasing Tension – Post 2 of 3 in the Series: Body Tension and Resistance

Last post we talked about the cycle of body tension,  in this post we will be talking about how to break the cycle, and at the same time becoming more present and mindful in everyday life.  This builds a solid foundation for any type of formal meditation that you may want to practice.

By breaking the cycle of tension, you keep your body calm and relaxed, and prevent the build up of the monkey mind and mental chatter. The following two practices will deliberately exercise the natural mechanism in your body for letting go of physical tension and mind chatter.

Trigger on a time based interval

This is the most fool proof with immediate and measurable results.

First: Set a timer.

If you are on the computer during the day, use your Email program’s calendar function for a re-occurring appointment. If not, use your cell phone. Better yet, buy a cheap watch specifically for this practice.

I recommend every 30 minutes during your normal day time schedule. I’ve found this to be most effective, but you can always experiment, I would suggest no less than 1 hour.

Second: Practice.

Every time the timer goes off stop what you are doing and immediately notice the level of tension in your body.  Notice where it is and how much is present. Then, spend the next 5 minutes consciously letting go of the physical tension.

For this to be successful, you must spending 5 minutes doing nothing else.  Not what you feel like is 5 minutes, but 5 full minutes on the clock. Use your timer.

During your 5 minutes, focus on your breath and turn your attention to where you feel tension in your body. Breathe, and focus on letting this tension go, mentally allowing it to subside. You may wish to evaluate all body parts one by one or focus on your body as a whole.

This is your 5 minute break to find stillness. Embrace it. Cherish it. Respect it.

Tips for the best results

5 minutes every half hour dedicated to consciously letting go of tension may sound tedious, but try it first for a full day. Then a full week.  You will surprise yourself with how much tension can build back up in only thirty minutes time after having just tamed it during the last 5 minute session. This tension is toxic for your everyday well being.

If your 30 minute timer goes off when you are engaged in conversation, focus on the space between words being said, and notice the physical tension that builds in response to wanting to get a word or thought in. Let this tension go while continuing to listen.

Neat results:

You will never fail to be surprised at how much tension successfully creeps back into your body without having noticed.

Each 5 minute interval you will continue find it easier and faster to let go of tension, and your state of relaxation will become deeper and deeper.

This practice shows immediate results.


The Cycle of Tension – Post 1 of 3 in the Series: Body Tension and Resistance

 The goal of this series is to help you

  1. Bring body awareness into everyday life
  2. Learn how to be more mindful and present in everyday life 
  3. Teach you body to trigger it’s relaxation as an automatic reponse to tension
Bodily tension. What is it and what creates it?  
Body tension is an automatic physical response produced by the body that is a direct result of being mentally wrapped up in either future projections or repeating past memories.  
Body tension is a form of selfse denfene, also known as resistance. The mind and body do not know the difference between real and imagined events so the body braces itself accordingly.
The more unfavorable a mental thought is that you are caught up in, the more physical resistance the body conjures up in bracing and protest. This cumulation of tension is the low background hum or white noise of physical discomfort that we carry with us throughout the day that goes on unnoticed since we are so accustomed to living with it. It is an automatic reponse from the body that wastes energy, causes physical discomfort, and prevents us from  feeling as good as we can as well as preforming at our best.
The spiral of physical tension for the average person, typically goes something like this:
You wake up.
Thoughts being to enter your mind in varying degrees of subtlety.
“What should I eat today”
“I need to schedule my appointment”
“Dog food. Don’t forget the dog food today.”
Some thoughts carry more heavier emotions than others
“I’m late. No No No No. can’t be late again. I NEED to get moving.”
“The project deadline is due! I have NO IDEA how I’m going to get it done on time.  – What on earth am I going to do…”
“I can’t believe Sara/James/John/Rebecca acted that way towards me yesterday. How could they? I feel so… ashamed/disrespected/disgusted. How am I supposed to treat them back. “
Physical tension now arises in the body in response to these thoughts, similar to how white blood cells attack a cold.  However, unlike white blood cells that defeat a cold, the more tension that is created, the more a person tends to get pulled even further into the undesirable emotions mental thought. It is a viscious cycle that propgaits itself.
Round and round we go all day long:
The stronger the thought, the more the fear, the stronger the physical tension that is produced to brace the non existant impact, the more  the stress  is created that increases the power of the thought.
 This cycle repeats itself typically until deadlines are met or missed, as social confrontations occur or don’t occur, and as events arise or don’t arise, all leading up to the climax of the event.  


Feel hopeless?  Don’t be. 
The good news is that we also tend to experience pleasant and desirable thoughts or situations that help us ease up, and naturally release tension, helping to break the hold and power that any entraining thoughts have over us.  
Ever notice how good you feel after a full deep belly laugh with friends? Or how certain people can always make you feel better no matter what difficulty you are facing?  Or how a funny movie or cartoon helps you let go, just a little bit?  How about a massage?
The good news, and the real focus of this series  is that there are plenty of ways to consciously exercise your body’s natural mechanism to release tension.
Besides breaking the cycle of tension outlined above, the more you practice these natural mechanisms, the more present to the moment and naturally mindful you will become in your every day life. It is quite wonderful.
In fact, it also lays the foundations for any type of meditation that you might want to practice: Vipassanna, mindfulness, anapana, mantra based, bodily awarness based, or any others.  
This is the best win-win situation for improving your daily self that I know of.  
Read the second post in this series for the exercise, in the mean time, have you ever noticed your own cycle of tension and resistance? 
We’d just love it if you shared it with us down below, and it might even help someone else reading this who has had a similar expereince as you.

Why Employers Have Trouble Filling Open Positions – and How to Take Advantage

…and why the previous strategy I posted on how to successfully use the Internet to land a job works so well. 

First Things First, Stop Being Afraid.
Ignore everything  you hear on TV about the decline of employment. 
Stop buying into the fear, all it does is discourage you from trying and believing that any effort at all would just be a waste of energy. Not True.
What if I told you that a large majority of employers actually have trouble filling open positions, and that job openings will often sit unfilled and hidden from most potential candidates for up to 6 months to a year? The more technical the role and more specific skill set required, the more true this is. There are jobs out there right now that you could be landing interviews for that are right underneath your and the competition’s nose. 


Industry job recruiters rarely have the network and experience to know where to look to find qualified candidates. HR representatives and recruiters tend to be office based employees that handle large volumes of paperwork, sort out conflict between employees, and handle the hiring process. They are outsiders to the industry.
It is most likely painfully obvious to you where you would go to find people to fill roles for your industry and you can probably list several names right off the top of your head of people that are looking for employment, this is insider information that you have accumulated during your time working. Recruiters have not spent time in your actual feild, they spent time moving paper.  They are not privy to this information, and the ones at their company that do, are too busy focusing on the demands of their day job to do anything useful with it to fill openings. 

Recruiters want to do everything in their power to fill any openings before having to resort to going to a major career site such as career builder, monster, and indeed. The minute a job is posted to one of these sites, recruiters  become extremely overwhelmed with the sheer number of responses that come in. Think of an extremly attractive girl on an online dating website, but worse. Much much worse. 

Second: Take Advantage 
 This gives you, the job seeker, a huge opportunity to take advantage of. 
The gap that is created by the lack of insider knowledge in the hands of the company employee in charge of advertising open positions means that a high percentage of job openings stay unfilled for a long time and are kept out of major job searches. 
The typically process goes something like this:
  1. The opening is advertised internally 
  2. Are there any internal candidates to fill this position?  
  3. The opening gets posted to the company website
  4. Are there any recommendations from existing employees? resumes sent in for friends and family
  5. Opening sits on company website for a pre-determined set of time usually 6 months to a year and is never found by hopeful candidates. 
  6. Opening gets sent to a mass career website. 
Third: Take Action 
The correct attitude to have to take advantage of this scenario is to realize that at any given time, for what ever skill set you have, there exists an employer that is hopelessly trying to hire someone like you and even pay more than your last job.  It is simply a numbers game. 
Out of the hundreds of thousand employers in your field, there will always exist one that is looking for YOU.  You can’t find them because you don’t know how to look (See my previous post: 10 Steps to Sucessfully Find a Job Using the Internet) They can’t find you because recruiters lack the insider knowledge to know the right rocks to turn over to find you. 
You need to strike as soon as you can from the moment an opening is posted to a company website.
After an opening has gone stale and unfilled, it will inevitably get pushed to one of the mass job websites, an online black hole of resumes. And when that happens,  good luck trying to be the lucky sperm to fertilize that egg. 
Now go after them before they get there.
Post any experience you have ever had in this manner down below, we would absolutely love to hear from you.


10 Steps to Successfully Find a Job Using the Internet

Wake up, make a pot of coffee, sign into one of the dozen mass job search websites like careerbuilder, monster and indeed.  Apply to every new job posting that even remotely fits your resume. Rinse and repeat and wait for follow ups to come into your inbox. Days, weeks and  months later and Surprise! there are none.


Does this sound like you?

Let’s talk about some of the ways to actually find a job using the internet as an effective tool instead of going with the masses and competing with every single person on the internet.  By applying online to the Ebay and Craigslist of job posting websites, chances are that by the time a potential employer receives their thousandth applicant by lunch time day of posting, there will almost always be someone more qualified and attractive on paper to beat you well out of first place.

Let’s begin!

1. Organize your resumes.  Each time you create a new flavor or slight variety, save it to a folder and don’t delete it. You never know what creative insights you had that will be useful in the future. Make sure your existing ones have been proof read by yourself and others.

2. State your intent. Start putting together a list or at the very least some heavy thought into the types of jobs and roles that you would like to aggressively pursue that match your experience and qualifications.

3. Find employers in your area. Use a combination of Google Maps and the Internet and do your homework. Start finding out about companies in your area that employee people for the jobs you are looking for. For now, stay away from mass job search engines, you want to find individual company websites.

Radiology Map

4. Keep it simple. The most effective way to do this, is imagine you are a customer that would hire this type of company. What sort of key words would you type into a search engine to find them? Example: If you are a radiologist looking for work, try searching for “emergency x-ray service” or just “radiology.”

5. Keep Track. Once you start finding company websites, write them down and keep a log where you can can notes. A word document or Excel spreadsheet is perfect for this. Of particular interest to you as a potential new employee is their rating on Google business and Google maps. Put more attention on the companies with higher average review ratings.

6. Access individual career websites. Look for the career portion of their website. Sometimes it is large button that is easy to find, other times it will be a small line of text at the very bottom that just says “Careers.”  It will almost always be listed somewhere off their home page.

career link

7. Search each company’s job postings. Go through all of them  regardless of location. Even if there are no open ones in your area, use the job listings to help you fine tune your resume. The listings themselves will usually give away exactly what they are looking for in potential applications. Never lie, but if you have any matching skills or experience, make sure to include it in your resume.

8. Begin applying for your job. Think of these collection of career websites as your own personal career search engine that most do not take the time to find.

9.  Apply to other jobs as that are in your pay scale. If a company hires your type of skill set, but there are no current openings in your area, apply anyways to the other openings and include a note that you would be willing to learn more aspects of their business by working outside your role until an opening in your area of expertise comes.  You would be surprised at how often this happens, especially at bigger companies, and is extremely encouraged.

10. Get the call back. Continue to search out new companies and custom tailor resumes and cover letters to match job postings, while applying for position that match your experience that are in any geographical location, as well as applying for jobs that do not necessarily match your experience but that you would be happy to do for a year or so until something better comes along. At this step you are looking for a person to reach out and contact you so that you can explain the above.

Example conversations to have are:

“I applied for this job out of state because it seems like a great match for my skill set. Are there any openings in the local branch that you know of, or can you speak to any of the local hiring managers to see what positions are needing to be filled? I would be happy to learn more about the way your company operates by fulfilling a necessary role in the meantime until one opens up that I am more suited for.”

You would be surprised at how much recruiters are willing to work with you, remember that their primary goal is to fill vacant spots for the company, so anything you do to help that is a win-win for them.

Now,  land the job. I can share my strategies  on how to stand out of the heard, but it’s up to you to ace the interview.

Happy job hunting.