Not all conversations fall into the “I feel great!” “This is wonderful!” “I love you!” categories. Some very necessary conversations by way of their content will be more difficult than others. To my mind, the goal of healthy communication is to be understood – not to be right. It has been my experience that when I approach even the most trying of conversations from that perspective, that I simply want to be understood, that a lot of the defensiveness inherent in these difficult conversations goes away. Whereas on the other hand, when I approach conversations with the need to be right, and if someone else has a different point of view than I do, then I’ve made them wrong before I even start. And that, more times than not, leads to defensiveness and further frustration. So one of the things I have for you in this podcast is a five-step process for having those kinds of conversations where you think going in that the person you’re going to have it with may be a little bit defensive, or maybe not so receptive.

As I describe this process, I will not only provide you with the steps, but I’ll also try to provide you with some of the logic behind each one of them. One thing that is important to know about this process is that these five steps are sequential. So follow them in order, and no skipping around.

Step number one is check for timing. Is the person that you’re going to have this conversation with ready to listen? Are they tired, are they busy, are they upset? It may be wise to set an appointment: something along the lines of, “Hey, I have something I’d like to talk to you about. When is good for you?” If there’s never a good time, then a very loud and clear message is being sent. The message is, “I don’t care what’s on your mind.” If you’re unfortunate to find yourself in one of those kind of relationships, then I have something for you during the last half of this podcast.

Step two is state the facts. What has happened that has caused you to want to have this conversation? A couple of things about stating the facts: you want to avoid using words like always and never. If you were to say something like, “Well you’re always late,” if that person can think of one time when they weren’t late, then you have just undermined your entire case. Likewise, if you say something like, “You never think of me,” if that person can think of one time when they’ve thought of you, again, you have undermined your case. When you’re stating the facts, what you want to do also is avoid opinion. You know what opinions are like: everybody’s got one, and most people are highly vested in theirs.

Step three: state your feelings. No one knows how you feel until you tell them. You also want to speak for yourself. If you were to say something like, “Everybody thinks that you’re a slob,” if the person you’re talking to can find one person who doesn’t have that belief, then again, you have undermined your argument. Also when you’re stating your feelings, it’s very helpful to use the words I feel because nobody can argue your feelings – nobody can rightfully tell you what you should or shouldn’t feel. Here’s where people who are not used to identifying or articulating their feelings go off the rails. When teaching this process to my students, I used to get answers like, “I feel you’re wrong.” Well, “you are wrong” is a thought, it’s not a feeling. It’s an opinion. So in order to do step three you’ll need to sit down and identify how you feel.

Step four: state your needs. What do you need to have happen? What do you need this other person to do? Have a solution. Now during step four, behavior discussions are fine, but character discussions are not. You can talk about the person’s behavior, but you cannot call them names. These are not conversations that you can have by the seat of your pants. To do this process correctly, to get the maximum benefit from it, you’re going to have to sit down, and you’re going to have to think about what are the facts, how am I feeling, what are my needs? The more time you spend preparing for these difficult conversations, the better chance you have of being understood.

Finally, step five: ask for a response. Check for understanding. This is where mirroring works really well. You can ask, “What did you hear me say?”

Obviously this five-step process works best if all parties involved want a healthy relationship. But what if you are involved with someone who is either unwilling or unable to participate in a healthy relationship? Ernie Larson has a process that he calls, “Stuck in Wait.” In other words, you feel like you’re stuck in a relationship waiting for somebody else to modify their behavior to something more healthy and beneficial. Stuck in Wait is very similar to the difficult discussion process. It allows a person to set some boundaries. It also allows a person to remove themselves from an unhealthy relationship knowing that they have done everything that they could possibly do to save the relationship.

In step one, you decide how long you will wait. This immediately gives you some semblance of control in the relationship, as you are the one who is setting the time frame. Six months, nine months, a year, six weeks – it’s purely up to you, but what you want to do is you want to keep that number to yourself. This allows you to change your mind. I’ll use a very common example from the classes I’ve taught on drug and behavioral addiction and recovery. Let’s say that you have decided to wait six months for somebody to get into a recovery program. You keep that time frame to yourself because if you tell somebody that you’re going to wait six months, and then things get too bad and you can’t wait six months, that person can come back at you and say, “But you said I had six months!” It also allows you to decide to wait longer if you want to. So again, step number one: decide how long you will wait, and keep it to yourself.

Steps two, three, four and five are exactly the same as the process I described earlier in this podcast. State the facts, state your feelings, state your needs, and check for understanding.

There’s a sixth step to the Stuck in Wait process – Ernie Larsen calls it Creating a Crisis. It works something like this: Let’s say you’ve decided you will wait three months for somebody to get into a drug and alcohol recovery program. You’ve kept that time frame to yourself. You’ve mentioned the facts, that drug and alcohol use is causing damage to the family. You’ve said how you feel – you’re scared, you’re frightened, you’re confused. You have stated your needs; you’ve checked for understanding. At the end of that three months, the person has not changed their behavior. So step number six is again, Creating a Crisis. This crisis has to be something that will mean something to the person you had the conversation with. If the crisis that you’ve created is meaningless to this other person, then there’s no point to creating the crisis. One last note on creating a crisis: you cannot be bluffing. You have to have said what you meant, and meant what you said. If you have said that you are going to leave, and then you don’t, then you never have to be taken seriously again by that person.

It is my sincere hope that all of your conversations are free and easy, and that none of your relationships ever get to the Stuck in Wait point. But I believe that it’s better to have these tools in your toolbox and not need them, than it is to need them and not have them.

If you have ever been in an unhealthy relationship (and quite frankly who hasn’t?) then you know that almost nothing causes more stress. Being in an unhealthy relationship adversely affects every other aspect of our lives.

This is the second of a three-part series. In part 1, I suggested that the cornerstone of healthy relationships is communication, and I said that without trust communication is impossible. I also introduced the “Platinum Rule;” that is, building trust by treating people the way they want to be treated. As opposed to the “Golden Rule,” which is treating people the way we want to be treated.

I first heard of the Platinum Rule when I was working as a corporate consultant in the mid ‘90s for a company called Persona. What attracted me to Persona was their Persuasive Communicator series of products, which I would come to find out, was based on Charles Osgood’s work in the 1950s at the University of Illinois. Mr. Osgood suggested that we all instantly and subconsciously upon meeting someone new ask ourselves two questions, and based upon how we answer these questions we can identify a person’s preferred communication style.

At Persona we adapted this very useful bit of information to the business environment – that way a manager or salesperson could adapt the information they wanted to convey in a way that would most readily be accepted and understood.

I would like to take just a couple of minutes to give you just the briefest of descriptions of what continues even after 50 years to be studied and applied in business today and is typically at least an 8-hour workshop for Persona clients. Very simply, what you’re doing with Charles Osgood’s two questions is gauging a person’s observable behaviors.

Question 1) How much is this person trying to control me?

Imagine you are using a horizontal line to gauge how much the person is trying to control you, with a lot to the left of the line and not to the right.

Question #2) How much emotion does this person give off, including body language? You then use a vertical line to measure how much emotion this person is giving off, with a lot at the top of the line and not at the bottom.

The more grey area you can conceptualize when answering these questions, the more you will be able to customize your message.

After answering these two questions what you have are two imaginary intersecting lines that make four areas: top left area is high control/high emotional; bottom left area is high control/low emotional; top right area is low control/high emotional, and bottom right area is low control/low emotional. Each of these four areas represents a person’s preferred communication style, the one they feel most comfortable with. In other words, the one they have the least resistance to. The idea being that speaking to somebody in the language that they’re most comfortable with reduces their defensiveness and builds trust.

We are all at least a little bit of all these styles, but the point is we have preferred styles and depending on how you answered the control and emotion questions, you now have access to valuable information that allows you, if you want to, to treat a person the way they prefer to be treated and that is the essence of The Platinum Rule. The Golden Rule of treating people the way we want to be treated works great provided everyone wants to be treated like we do, but we know from experience that is not always the case

There were general behaviors that almost all healthy people respond to favorably:

Reliability-doing what we say we will do when we say we will do it.

Openness- telling the whole story even if the story is uncomfortable; openness is also means freely giving and receiving feedback.

Acceptance-what Buddhist call “right speech” – not criticizing or putting someone down.

Also Honesty-saying what you mean and meaning what you say.

Again, Persona’s curriculum is specifically designed to help people foster healthy relationships with people that they’ve just met. To more specifically help you apply the Platinum Rule to your current relationships, I have two more questions for you.

This exercise is an exercise designed to get at the specific actions that build trust inside existing relationships and it’s most beneficial when done by both you and whomever you wish to have a healthier relationship.

These questions come in the form of sentence completions.

Question #1) I feel loved, cared for, or appreciated…when you and that’s when you fill in the blank with a specific behavior…

Specifics are the key here, to say something like I feel loved when you adore me is too general – what specific behaviors can your friend, partner or family member do that when they do them you feel loved, cared about and appreciated?

When teaching this exercise to my students, one of the big fears was that whatever this behavior was going to be, it was going to be something huge, expensive. It doesn’t have to be that way, and typically it’s not. When I did this exercise with my wife a few years back, some of my answers were “I feel loved when you empty the dishwasher” – that’s pretty specific. Now when I see the empty dish rack, my wife is not only telling me she loves me, she is showing me.

This takes the guesswork out of relationships. I have known my wife for over 25 years, and even after all that time I don’t guess right enough to enjoy doing it. This also helps to avoid the all too common experience of someone putting a great deal of effort into organizing a date or an event only to find out that their efforts would have been better appreciated if they had been more in line with the friend, partner or family member’s preferences.

Question 2) Again a sentence completion- I feel unloved, disrespected, or taken for granted when you and this where you fill in the blank with a specific behavior again.

I can’t emphasize enough how important specifics are in this exercise! What are the specific behaviors you want your friend, partner or family member to stop doing, because when they do them you feel unloved, uncared for or disrespected?

I want you to pay particular attention to the way they these sentence completions are worded: “I feel, when you”

I feel keeps the responsibility for our feelings where they belong, with ourselves, and it keeps us out of the denial, projection, blame game and the When you keeps the responsibility for your friend, partner of family members behavior where it belongs, with them.

When you are actively seeking to make your relationships healthier and you are involved with someone who is doing likewise, this kind of information is invaluable. So it’s important that both you and your friend, partner of family member complete both of these sentences and after you finish the sentences, be sure to share them.

Magic can and does happen! Specifics and Practice are what encourages positive results!

But what if you are not in that type of relationship – what if you’re willing, but your friend, partner or family member is not? In our next podcast I will share with you a technique for having those difficult conversations, and a process that puts you back in control of your life should you find yourself involved with someone who is either unwilling or unable to function in healthy relationships.

That is next month at optimisismisaskill.com

In any verbal communication, there is a person who is sending the message: the sender. And there is at least one person who is supposed to be receiving the message: the receiver. In between the sender and the receiver there are several things that distract from and/or distort the information being conveyed. You see both the sender and the receiver have filtering systems, which are comprised of their personal beliefs, their personal histories, and how they physically and emotionally feel at the moment that they are trying to communicate. Are they tired? Are they angry? Are they distressed over something? Between the sender’s and the receiver’s filters is something called noise. In this case, the definition of the term noise is not limited strictly to those things we hear with our ears. Noise consists of anything that you can perceive through your five senses. Some examples might be: a sound outside the room that you’re in, a strange smell, a physical pain you’re experiencing, an attractive person walking by in the background as you are trying to listen to the conversation. Noise also includes anything you might be saying to yourself while the conversation is going on – your self-talk – it’s cold in this room, I’m hungry, what is this person talking about – anything that distracts you from hearing the message is considered noise.

Gordon Graham, a leader in the field of self-image psychology, working in both the change management and the addiction/recovery fields, suggests that due to what goes on in the communication process the average person hears only every third word. That might sound something like this, “Gordon leader field image in change the fields that what in the process person every word.” While that might put you on the same page, some conversations require that we be on the same paragraph. Some require that we be on the same sentence. And some require that we be on the same word. How many times has it happened to you – you thought you heard what the other person was saying, but you missed it – either by a lot or by a little. And because you missed it by a lot or by a little, not you’ve got trouble.

For this podcast I want to illustrate how to build trust through communication. And I want to provide a method of communication that is in effect an insurance policy against the complications that come from miscommunication.

Your insurance policy is something that I refer to as mirroring. It works like this: it’s a four step process.

The first step is that the sender sends an uninterrupted message. Step two is that the receiver repeats back in their own words their interpretation of what the sender said. Step three – and this is your insurance policy – the receiver asks the question something along the lines of, “Did I understand you correctly?” “Is that what you meant to say?” “Is that right?” Asking a question like that allows the receiver to be 100% wrong in their understanding of what the sender was trying to communicate. Step four – the sender confirms that the message heard was correct or not, and if not, the sender restates the part of the message that was misheard or the entire message if need be. And then you begin the process again, until both the sender and the receiver are satisfied.

It’s very important to understand that the goal of communication is to be understood – not to be right.

To help you visualize both the mirroring process and the communication process, there’s a document that you can download on the optimisimisaskill.com homepage.

In our last podcast, When Your Feet Hurt, Everything Hurts, I suggested that when you’re involved in an unhealthy relationship, every other aspect of your life suffers. Now I’m not going to define what is or isn’t a healthy relationship, except to say that healthy relationships require that all participants either be healthy or be sincerely working towards it.

The cornerstone of healthy relationships is communication. Without communication, caring about someone as an individual is impossible. Now that’s not to say that we don’t care about our brothers and sisters around the world who suffer from either natural or man made disasters and sometimes both. I want to suggest that to truly care about another individual, you have to truly know that person as an individual. And the best way for that to happen is through healthy, effective communication.

One of the more underrated components of healthy communication is trust. Think about it. If you don’t trust someone, do you even really care what they’re trying to communicate to you?

So how do you build trust? Well, there’s two ways, really. First, through your actions – you do what you say you’re going to do, when you say you’re going to do it. And the second is through verbal communication. In the mid- to late- nineties, I worked for a management consulting company, and we had a technique that we referred to as “the Platinum Rule”. The Platinum Rule says that we treat people the way that they want to be treated, not the way we want to be treated. Let me give you an example of how that works. After leaving that company I became a teacher, and for about eight years I taught drug- and behaviorally-addicted parolees how to get into recovery, change their dysfunctional behaviors into healthy ones, and hopefully stay out of prison and get off parole. Now I consider myself to be a very open person – I’m one of those touchy-feely kind of people – I like to get involved and rub elbows and get in people’s space so that I can get to know them, and they can get to know me. Dealing with the clients that I was dealing with in these classrooms, that was a prohibitive barrier to reaching understanding. Due to the hostile environment in which many of these men and women were either living in or had just come from, these were people who needed at least three feet of space before they could begin to feel comfortable. So if I’m leaning over their shoulder trying to show them how to do an exercise, they’re not listening to me. Because what they need is their space. My preferred communication style is not only not relevant – in this case it’s a deterrent – the noise in their head, their self-talk, is saying, “Get away from me.” It’s so loud that communication is next to impossible. If I treat them the way I want to be treated, then communication is lost. But if I respect how they want to be treated, their defenses come down, and there’s a better chance to be heard.

OK, so how do you get to the specific information – and specifics are the key, that will tell you how a person wants to be treated? For a person you don’t know very well or at all, say a new co-worker or someone new to the neighborhood, they key is to observe. Go slow and watch. And if you pay attention, you will get the information that you’re looking for. Now if it’s a person that you are already in an established relationship with, say a friend or family member, what you do is you ask.

In our next podcast I will give you specific questions to ask that will provide you with the specific information that you’re looking for. Again, the goal is to communicate in a manner that is meaningful to those you want to be in a healthy relationship with.

I believe that relationships are a measure of the quality and quantity of the amount of Peace that individuals live with. And as I’ve stated many times, world Peace can become a reality when enough people find Peace within their own heart. To be involved in an unhealthy relationship only takes us further and further away from the Peace, love and understanding that we all crave.

The focus of the past nine pod casts has mainly been about creating this personal peace within ourselves. It is my current plan to address over the coming months what I personally believe to be the largest deterrent to one developing personal peace. And that is being involved in relationships with unhealthy people. Just as a chain is only as strong as its weakest link, a relationship is only as healthy as the sickest person in it.

When I was teaching addicts in the

In the future I plan to go into greater detail in what I consider to be the fundamentals of healthy relationships. Building trust through communication, developing intimacy, and identifying the various stages that healthy relationships go through – how to determine just how healthy your relationships are. I’ll provide you with techniques for having those difficult conversations, the goal being to articulate our inarguable feelings in such a way as to reduce the defensiveness of those you are having that difficult conversation with. I’ll give you a tool far more valuable than the “Golden Rule” in developing trust in healthy relationships – something I call the “Platinum Rule”. I’ll provide you with a method to reduce the stress that comes with miscommunication. All of this with the understanding that the cornerstone of healthy relationships is personal growth.

Because I value and appreciate your time, it is my desire that each one of these pod casts provide you with some information that you can use to positively impact your life, I’d like to end this pod cast by giving you something to think about, and an exercise to work on.

‘Opposites attract’ may work very well for magnets, but it doesn’t always work very well for people. Take a look at the relationships you have in your life. Who are your friends? Are they people who have nothing in common with you, or are they people you share lots of common interests with? Okay – here’s the exercise.

First, you’ll need a pencil and paper. Then what I’d like for you to do is to create a list of the traits that you look for in a friend. So for example, what you’ll find on my list – number one is a low-maintenance friend. I want somebody who can handle their own life without bringing too much drama into mine. I’m also looking for somebody who is optimistic about the future and is working to create a brighter future for themselves and everybody else. That’s just a couple of things. Your list can have as many different things on it as you’d like, but create a list that identifies the character traits that you are looking for in a friend. One of the reasons that this is one of my favorite exercises is that there is this great ‘aha!’ at the end of it. When I did this with my students, what they thought they were doing was creating a list of what they were looking for in a friend. But what they were actually doing was creating a blueprint for the person that they want to be.

Remember – ‘opposites attract’ works with magnets, not people. So if you’re looking for somebody who is low-maintenance, then you have to be low-maintenance to attract them. If you value honesty, then you have to be an honest person. If you are not an honest person, you can attract an honest person, but that relationship won’t last very long. If they are healthy and they value honesty they will soon see that you are a dishonest person, and they will distance themselves from you. Because healthy people have boundaries and they enforce them. If they are honest and they are not healthy people then what they will do is they will take on your dishonest character traits; because unhealthy people either don’t have boundaries or they have them, but they don’t enforce them. If you value physical health, where will you find physically healthy people? They’re out getting healthy – they’re outside doing things. They’re not sitting on a couch. So you have to get out and do those things where you will find physically healthy people.

So there you have it – a list of what you’re looking for in a person, and a blueprint for who you want to be. Now after looking at your list, if you deem yourself to be falling short in any of these areas, I’d like to recommend that you go back to the October pod cast, “You Can Change Without Growing, But You Can’t Grow Without Changing.” There you’ll find information on a process for change, some of the barriers to change. There you’ll find a downloadable document that you can use to create your own master plan for success regarding behavioral changes.

I look forward to any comments or questions you have on the subject of building healthy relationships. Next month look for a pod cast on how to build trust and reduce stress using good communication skills

In practice, there is almost no difference between meditation, prayer, and self-hypnosis. All three of these actions share similar physical characteristics. Whoever is doing them is doing the same thing. We become still; we become quiet; we go within ourselves.

All of our lives, we have been programmed, we have been taught to pay attention to our thoughts and almost ignore our breathing. Meditation in its simplest, most pure form just reverses the focus of our attention. We become aware of our breathing. We breathe in…and we breathe out. We breathe in…and we breathe out. That’s meditation in its simplest form. A very common mistake that people who are new to the practice of meditation make – one that often undermines and causes people to give up the practice altogether – is the misconception that we calm our minds in order to meditate. That’s 180 degrees opposite of what we actually do when we meditate. We meditate to calm our minds.

Understanding levels of consciousness is also important when beginning a meditation practice. There’s beta, that’s us fully engaged in our daily lives, driving our car, going to work, talking to our friends and family – that’s a conscious state. The other three levels of consciousness are referred to as subconscious states. There’s alpha. Alpha encompasses everything from daydreaming through trance-like states, to deep dreaming. We also experience alpha when we’re watching television. That’s one of the reasons that television is so insidious. We are in a trance-like state, being bombarded with messages of fear and consumerism and crass commercialism. And when we’re in this state, these messages that we are getting – they take hold, they take root. The next lower subconscious state is referred to as theta. In theta, lucid dreaming is possible. And after that, the fourth level, delta – non-dream sleep. There are your levels of consciousness. Beta – wide awake, alpha – trance-like daydream state, theta – lucid dreaming, delta – non-dream sleep.

Tying this all together, through the simple act of shifting our focus away from our thoughts and towards our breathing, we can reach subconscious states. And in these subconscious states, there are lots of different things that we can do. There are lots of different tools that you can apply that help you in different areas of your life. Just some examples are accelerated physical healing, performance programming, dream programming, stress management, past life regression, habit control for those of you who are trying to quit smoking or stick to diets.

Which brings me back to Dialog with Feeling. When I began this journey of self-discovery 20 years ago, I was like most people. I was all too willing to abdicate the responsibility for my emotional well-being to anybody and everybody. I used words like, “you make me mad,” and “you make me happy.” Everybody does it. Take the next 24 hours – test this for yourself. Listen to people talk around you; listen to radio; listen to television. See how many times people blame their emotional state on other people. More to the point, see how many times you do it. How many times do you say other people are responsible for your emotional well-being? “You make me happy.” “You make me mad.”

What I learned is that our feelings are a unique language. Unique to us as individuals. And our feelings tell us much more about ourselves than they do about anybody else. However, most people have that backwards, and they try to use their feelings to figure out other people. I’m upset, therefore there’s something wrong with you. The meditation technique Dialog with Feeling enabled me to interpret my feelings and what they said about me. Instead of using my feelings to figure out other people, all of a sudden I was able to decipher my feelings in such a way that it freed me from the disempowering language of blame. But at the same time it enlightened me about the root causes of my emotions. As an extra bonus, I came to the realization that there’s no such thing as a negative emotion.

This podcast is designed to provide you with the basest of theories regarding meditation and hypnosis. For those of you interested in the actual practice of Dialog with Feeling, there is an additional download wherein I use guided imagery to take you from the beta state to the alpha state, and then through the Dialog with Feeling exercise.

I find in my practice usually I’m working with some feeling that I’m uncomfortable with – anger or fear or something along those lines – it doesn’t have to be one of those feelings. It could just as easily be the feelings of joy, happiness or peace. The biggest obstacle to enlightenment for people who are doing this meditation occurs when they judge the information provided by the subconscious mind. It’s our conscious mind that rationalizes – “That can’t be it,” “It doesn’t work that way.” Our subconscious mind will not lie to us.

Let me give you a personal example of how the Dialog with Feeling meditation technique works. A little over 16 years ago, my wife and I got married. We were married in

As I said at the beginning of this podcast, this is most enlightening and liberating thing that I have learned in my journey. Enlightening because I use my feelings now to better understand myself. And to paraphrase the Dalai Lama, to learn one thing about yourself is more beneficial than to learn a thousand things about somebody else.

While teaching this part of the curriculum, I developed a strategy that I refer to as a “Recipe for Peace.” To better understand this recipe for peace, I’d like to first share with you what our curriculum suggested was the process for anger. I used two metaphors for describing the process for anger to my students. One was an ‘anger stew.’ The meat and potatoes of anger stew is stress. The carrots and onions are triggering thoughts. The two main triggering thoughts are ‘shoulds’ and ‘blames.’ So the recipe works something like this: If a person is highly stressed and they can find somebody to blame for what’s going on in their life, it gives that highly stressed person an excuse, a rationalization, to act out in some dysfunctional, destructive, angry way. Likewise, if a person is highly stressed and they can find somebody that they think should be doing something and isn’t, or shouldn’t be doing something and is, it also gives them the rationalization to act out in some angry fashion. So again, the recipe for anger is stress plus triggering thoughts equals anger.

Now the constructive opposites for this anger recipe, what I call the recipe for peace, goes like this: Proactive stress management plus personal responsibility and acceptance equals peace. So let’s look at this recipe for peace in more detail.

To help my students better understand the connection between stress and anger, I gave them another metaphor. I suggested that they try to see themselves as balloons, and the air in the balloon is the stress. Every day, 24 hours a day, seven days a week, they are either putting more air into their balloon until they pop, or taking air out. The proactive stress management aspect of the peace recipe is just about that. Taking air out of the balloon. It’s important to understand that there’s no such thing as no stress. A certain amount of stress is necessary just for us to be able to stand. We call it ‘muscle tension.’ We’ve all seen babies who can’t even hold their heads up; that’s no stress – that’s no muscle tension. In future podcasts we’ll discuss this in much greater detail, but I would like to give you five simple things that you can do right now to reduce the stress in your life so that you can get further and further away from living on the edge of anger.

The fastest and easiest thing that you can do to be proactive in your stress management is deep breathing. To prove this point to you, let’s do an exercise really quickly. Keep track of your pulse for 15 seconds. Then multiply that number by four. … Ok, now take three long, slow, deep breaths. … Now take your pulse again for 15 seconds and multiply that number by four. … In the vast majority of instances when I have done this exercise with my students, they found that their pulse rates dropped – significantly in some cases – just by taking three deep breaths. When they took five deep breaths, their pulse rate dropped even more. So the most immediate thing we can do to reduce the stress in our lives is deep breathing. Something that works for me is that I have environmental cues that remind me to stop and take a couple of moments to re-center myself. Currently I’m working at a grade school with developmentally disabled kids. And as you might imagine in a grade school, bells are ringing all the time. So every time I hear a bell, I stop, take a couple of deep breaths, and that re-centers me. That re-focuses me. It allows me to reduce any stress that I might have acquired since the last bell rang.

There are other fundamental things that we can do, such as eating healthy, taking vitamins, getting exercise, getting the proper amount of sleep. If any or all of these behaviors are things that you are currently doing in your life, then I’m sure that you are well aware of the benefits. However, if you’ve had difficulty instituting these behaviors into your life, a previous podcast entitled “You Can Change Without Growing, But You Can’t Grow Without Changing” provide processes so that you can begin to institute these healthy behaviors.

The most beneficial thing we can do for ourselves is to have healthy relationships with healthy people. Dr. Drew Pinsky in his book, Cracked, suggested that healthy people use their relationships to regulate their emotions. Healthy people do not bottle up their emotions and then explode later because somebody isn’t doing something that they think they should be doing. Proactively managing our stress also benefits us in other ways. It keeps us healthy. If you look at the word ‘disease’ – d-i-s-e-a-s-e – disease – it’s in the word – dis-ease. Not at ease. The more stressed we are, the more sick we become. Stress is a major contributing factor for everything from the common cold to cancer.

Another debilitating aspect of being highly stressed is that it constricts our reticular activating system – the part of the brain that helps us see options. The more stressed we are, the less options we see. Conversely, the less stressed we are, we begin to see not only the black and the white, but all of the gray in between. Future podcasts will be devoted to processes, that when practiced, can have a profound impact on the quality and quantity of one’s personal peace.

The second aspect in the recipe for peace is personal responsibility. The December podcast entitled “Putting a Man on the Moon” is entirely dedicated to personal responsibility – being responsible for our actions, our thoughts and our feelings.

The third component in the recipe for peace is acceptance of oneself and acceptance of others. Acceptance is closely aligned with personal responsibility. It’s very important to understand that people change their behavior only when they see the benefit in changing their behavior. We can’t make people do anything that they don’t want to do. How many hours of our lives have we spent trying to convince somebody to do something that they didn’t really see the benefit in doing. How much stress and anxiety have we brought upon ourselves engaging in this fruitless endeavor? People change when they see the need to change. And we need to accept that. Personal responsibility in relation to the acceptance of others rests in how long do we allow ourselves to be exposed to behaviors and attitudes that we do not believe serve our best interest. If we have friends and family or acquaintances whose behavior we allow to adversely affect us, it is our responsibility to protect ourselves. And in some cases that may mean ending relationships. But we have to take the responsibility for being as healthy and as peace-filled as we can possibly be.

It’s been my experience that being accepting and tolerant of other people is often easier than being accepting and tolerant of ourselves. Acceptance of ourselves requires that we learn to forgive ourselves for our past transgressions. One of the videos that I used to show in my class was a Les Brown video. And in this video he said, “If you wouldn’t do it today, you’re convicting an innocent person.” When I heard that the first time, it was like a lightning bolt struck me out of the sky. I realized at that moment that I was beating myself up for things that I hadn’t done in 10, 15, 20 years. And that I’m a different person today. And there’s no good point to me holding myself emotionally hostage to behaviors that I haven’t done in 20 years. One idea can change your life, and that single sentence, “If you wouldn’t do it today, you’re convicting an innocent person,” enabled me to set down baggage that I’ve been carrying around with me for most of my life.

Many of my students when talking about stress and anger management had the misconception that once they had completed that part of the curriculum that they would never be angry again. Perfection is not the goal. Perfection is impossible. Jesus Christ, the Christian physical embodiment of peace and tolerance, snapped when he saw that money changers had turned the temple into a marketplace. The goal is to have reasonable responses. And lower stress levels allow a person to do just that – have a reasonable response. Something other than the ‘fight or flight’ mentality.

It is my belief, and I have seen it work in my life and the lives of others, that the recipe for peace is proactive stress management plus personal responsibility and acceptance of ourselves and others. When these three behaviors and attitudes are practiced we begin to develop more peace within ourselves, which ultimately leads to more peace in the world. We are responsible for creating the peace in our lives. And it doesn’t take much imagination to see that world peace can become a reality when each person finds peace within their own heart.

Nothing could be further from the truth!

Every thought thought, every word spoken, every action taken sends energy rippling through our consciousnesses. In our minds this energy sounds like our self talk, that constant internal dialog we have with ourselves all day, everyday, in our bodies the energy takes the form of neuropeptides, the amino acids that we respond to at the cellular level creating our emotional and ultimately our physical states of being and our actions speak very clearly for our spirit consciousness.

Everything we feel, think, say and do effects us personally, which in turn influences our homes, families, friends and communities, which then goes on to impact ever more comprehensive environments to the grandest of scales. This is what the Buddhist refers to as interdependence.

It is also useful to understand that these changes particularly in regards to the self are often immediate. This is where Alan Watts suggests that the major western spiritual philosophies have misconstrued the concept of Karma. In the west Karma has come to be associated with some sort of spiritual savings account. Do “good” now and good will come to you in the future; do “bad” now and at some point in the future bad will befall you. Where as in the major eastern philosophies Karma is instantaneous; when you are doing “good” you are said to have good Karma, when you are doing “bad” you are said to have bad Karma.

If that makes sense to you, if you can feel that then rather than ask ourselves do I make a difference? We might better ask ourselves what kind of difference do I want to make. What kind of world do I want to be a part of creating?

The self empowering yin to the disempowering yang of projection, blame and denial is something I refer to as “Radical Responsibility”. Radical responsibility suggests that we are responsible not for our actions, but also for the way that we think and the way that we feel.

The first step in the process is to become responsible for our actions. While it’s true that we are not always responsible for what happens to us radical responsibility aligns itself with Victor Frankl’s assertion that we are always responsible for our response to what happens to us and our true autonomy lies in our ability to say no. No I will not support an illegal, immoral war, I will not sell out the future of humanity for short sighted gains in the present, no I will not demean or devalue our brothers and sisters. Each and every one of us has the ability to say no and that is where our true freedom lies.

The next step in the process is to become responsible for how we think. Regardless of how we were raised, how we think today is our responsibility. I was raised at one point to believe that Santa Claus was real; if I still believe in Santa Claus that’s not my parents responsibility, that’s mine! I feel very fortunate that I was raised as Martin Luther King suggested to judge a person by the content of their character and not the color of their skin, but had I been raised to be a racist, I can not fault my parents for that anymore. I am an adult; I am responsible for how I think and if the ways that I think are not leading me towards the actions that I desire then I am responsible for changing the way that I think.

Finally we take responsibly for how we feel. It is so deeply ingrained in our society that other people can make us happy or other people can make us sad, that we are not even conscious of it. Ultimately what we do when we use that kind of language is that we make other people responsible for our emotional well being. Eleanor Roosevelt alluded to this when she said no one can make us feel inferior without our permission. What radical responsibility suggests is that no can make us feel anything without our permission and since we give them the permission we can take it away.

Most of us can not even identify our feelings, let alone interpret what these feelings mean for us. In a future pod cast I will share with you a mediation technique that I call “Dialog with Feeling” that will allow you to get to the meaning of your specific feelings.

I remember very clearly 20 years ago when I was first exposed to this information, I was reluctant, I was very comfortable being able to blame other people for what was going on in my life, but the more I stated to work with it I the more empowered I felt. My successes were mine, my mistakes were mine too, but I learned from them and mistakes are only mistakes when you don’t learn from them. The bonus to all of this was that I began to realize that since I am solely responsible for my thoughts, my actions and my feelings I wasn’t responsible for anybody else’s thoughts, feelings and actions and nobody could make me; nobody could manipulate me by suggesting that I was and more to the point I wasn’t able to manipulate myself by believing that I was responsible for other peoples thoughts, feelings and actions. Radical responsibility puts us back in control of how we live our lives.

In previous pod casts I have detailed processes for engineering healthy, positive behaviors and mental attitudes. I invite you to revisit those pod casts and if you have any questions or comments feel free to contact me via the comments button on the www.optimismisaskill.com web page.

I would like to leave you with one of my favorite anecdotes. This story relates to how even seemingly insignificant acts of an individual contribute to the greater good.

When President Kennedy gave the mandate to NASA to put a man on the moon, that objective initiated the expenditure of thousands of employees, millions of dollars and billions of man hours. One day a custodian at NASA was asked to describe his job, his response, putting a man on the moon.

There is little doubt in my mind that world peace can become a reality when each person finds peace within their own heart. I believe that the most important job facing humanity and the most subversive thing that any single person can do is to take responsibility for their own lives and to make it their objective to become as peaceful and compassionate as they possibly can.

And so just as that janitor whose job sweeping the floors contributed to putting a man on the moon our feelings, thoughts and actions contribute to the state of the world as it is.

The construction of a world with peace and prosperity for all of its inhabitants is well under way; I encourage you not to take your contributions lightly.

Each of us has a group of cells in our brain called the reticular activating system. Part of the reticular activating system’s job is to filter out all of the information that comes to us that we do not see as something valuable or as a threat. Imagine what it would be like living day to day having to take in all of the information that is presented to us every moment – every sight, every sound, every touch, every taste, every smell. We are inundated with information all day long. And the reticular activating system’s job is to keep us from wandering through life like a deer in the headlights.

So what does the reticular activating system have to do with finding a jewel in the rubbish? By training our minds to find the benefits in what others perceive as negative situations, we can use those jewels to enrich our mind, body and spirit. That’s what this podcast is about. Taking situations that for the most part might be seen as negative, and finding something positive in them that we can then use to fortify our faith in the future of humanity. Or, at the very least, help us to create more health and happiness in our own lives.

I’d like to start looking for these jewels at the macro level, and then work down to the micro level, more personalized. We can start with the history of the United States, for example. Howard Zinn wrote a very powerful book called A People’s History of the United States. For those of you unfamiliar with this book, it starts out with the Native Americans swimming out to greet Columbus, and the most recent edition ends with the current Iraq war. When I finished reading A People’s History, I put the book down and felt very optimistic about the future. There is degradation, and slavery, and genocide and imperialism, but also there are numerous examples of people getting along, people helping each other out. People do care about one another. We like to see our friends and neighbors succeed and be successful. And in situations where we can, we’d like to help. American history is ripe with examples of people helping their neighbor. It’s not until somebody comes along and points a finger at “those” people over there – be afraid of “them” that we start to become conservative in our compassion.

Another example from A People’s History of the United States that I found just glorious in its celebration of a people’s will to be free is the chapter on the Vietnam War. By the end of the Vietnam War, the United States government had dropped nearly 500 pounds worth of bombs for every man, woman and child in Vietnam. And yet we could not bomb those people’s will to be free into submission. The mightiest military in the world cannot suppress a people’s will to be free.

The third and final example from A People’s History that I would like to share with you also has the benefit of being scientifically sound. Energy doesn’t dissipate. Just as ice becomes water, and water becomes steam, all of the energy that went into the various people’s movements – the civil rights movement, the peace movement, the gay and lesbian liberation movement, the labor movement – all of the various movements – that energy didn’t just go away. We don’t see it in the corporate media, but that energy is out there now. It just splintered into thousands of little cells all over the world.

So there you have it – three examples from A People’s History of the United States. People get along; you cannot bomb a people into submission, and there are thousands of smaller cells of activism throughout the world today. People fighting, sacrificing, for your freedom and mine. I’m not saying that we ignore the atrocities; what I’m suggesting is that by searching for the jewel in the rubbish, we will reinforce our healthiest attitudes – the benefits of which are a healthier and happier mind, body