THE POWER WHEEL

The POWER WHEEL helps you to stay strong and confident, especially in turbulent times. It is one thing to become strong and confident. It’s another thing to stay that way. The POWER WHEEL has four dimensions. Each one is important itself. But the combination of all four of them makes the wheel a real POWER WHEEL.

The four dimensions are: BODY, EMOTIONS, MIND, RELATIONS.

I suggest seven tested and proven activities which are designed to strengthen at least one of these four dimensions. Most of them have very positive effects on two or more dimensions of the POWER WHEEL. I strongly recommend that you train your mind and body with those activities on a regular base. Make them to powerful rituals and habits and you will see: they will help you to stay energetic, healthy and happy:

These activities are chosen for several reasons: they are easy to be done, you can practice them almost everywhere and you are not forced to buy extra equipment or clothing. And they do not take a lot of additional time.

I hope you find them valuable for yourself and your personal development. Stick to them for a while. Then they will become really intrinsic habits. On the other hand be openminded, adjust them in the way they really support and help you and your individual situation. And: always be gentle and friendly with yourself. If a posture or activity does not seem good for you, then skip it or adjust it to your special needs.

Have fun with the POWER WHEEL and the suggested activities.

Herbert

Klick the fields around the PowerWheel for more info

Mini Time Out

This activity helps you to step out of the always faster turning hamster wheel and get in contact with what’s going on NOW

A scientific study found out that happiness comes from being in the NOW. But: the study also found, that people spend nearly half their time (46.7%) thinking about something other than what they are actually doing. MINI TIME-OUTs (1-3 minutes) help you to step out of the always faster turning hamster wheel from time to time and connect with the NOW. If you make a habit out of that, you will not only be a happier person, but you will stay healthier, be more effective and more successful.

MINI TIME-OUTs are designed to help you to get in contact with what’s going on in the present moment. Especially in your body and mind. They are easy to practice and you can “perform” them almost everywhere. Actually they are a very effective form of mental training. You train your „Attention-Muscle“!

Okay, here is the intro

  • You can do it while sitting, standing or lying down.

I think it is clear that you must never do that exercise while driving or while performing any other activity which needs your full attention.

  • Stop doing! Start being in the NOW! It’s about observing with fresh and open eyes. Observe without evaluating. Do not judge, like: that’s good, that I do not like, that’s great, and so on. If you observe, that you are judging, than do not criticize yourself. Just recognize it and become an observer again.
  • Also: please do not try to manipulate or change what you observe. You may invite your outbreath to take some of your tension, pain or distress (if you experience something like that) with it. But do not expect that things really change. If the part of the body where you feel the tension e.g. gets a bit lighter, than fine. If not, than it’s also okay. The main activity is to be open and to become aware what’s going on just right NOW!
  • You can practice that exercise as often as you want. Make it to one of your rituals. Practice it whenever there is an opportunity: traffic lights, traffic jam, before entering a meeting, after a difficult discussion, standing in a line, …

And here is the guidance

  1. STOP for about 1-3 minutes. If you feel safe, you may close your eyes gently. Breathing deeply in and out for 3 times
  2. Bring your attention to your feet. Become aware of them and become aware of body sensations at or in your feet. Warmth, coolness, contact with the ground, tingling, pulse, … whatever you can observe NOW.

  1. Then scan through your body: check your ankles – your lower legs – your knees – your thighs all the way up to your hips and to your groin.
  2. Scan through your body with full attention. Not just automatically.
  3. Keep on going: your pelvis – your butt – the lower part of your upper body – in front, your belly; in the back the lower back – maybe you feel some sensations connected with your breathing – than move on further up: to your chest and to your upper back – bring your attention to your fingers now – the palms of your hands, your hands and your arms all the way up to your shoulders – your neck and your throat – if you feel some tension or pain, just invite your outbreath to take some of it with it – keep on scanning through your body – now feel sensations in your head, up all the way to the very top of your head – and then come to your face
  4. Then get in touch with your breathing. Also: just observe. Where can you feel some sensations connected to the movement of your breath?
  5. Now look a little bit deeper inter your inner weather condition: How is it? Sunny, bright, easy going. Or do you feel being tired, exhausted, stressed out, fearful, … Whatever you recognize, try just to observe it.
  6. What’s going on in your mind? A lot of thoughts? A lot of mental and emotional activity? Or is it calm, cool, centered. Also: just observing. Do not dig into the thoughts or emotions which are going on in your mind or body. Do not try to solve or change anything.
  7. Now at the end: get in contact with your breathing again. Breath in and out a bit deeper. Then start moving your fingers, your hands, you may stretch out a bit. Open your eyes in your own speed.
  8. And then step into the next activity which is on your agenda.

 

The link to the study which was mentioned at the beginning of this text.

(https://www.theguardian.com/science/2010/nov/11/living-moment-happier)

If you want to dig a bit deeper into the practice of Mindfulness check out the APP „Headspace“.

Video

Video

This activity helps you to step out of the always faster turning hamster wheel and get in contact with what’s going on NOW

A scientific study found out that happiness comes from being in the NOW. But: the study also found, that people spend nearly half their time (46.7%) thinking about something other than what they are actually doing. MINI TIME-OUTs (1-3 minutes) help you to step out of the always faster turning hamster wheel from time to time and connect with the NOW. If you make a habit out of that, you will not only be a happier person, but you will stay healthier, be more effective and more successful.

MINI TIME-OUTs are designed to help you to get in contact with what’s going on in the present moment. Especially in your body and mind. They are easy to practice and you can “perform” them almost everywhere. Actually they are a very effective form of mental training. You train your „Attention-Muscle“!

Okay, here is the intro

  • You can do it while sitting, standing or lying down.

I think it is clear that you must never do that exercise while driving or while performing any other activity which needs your full attention.

  • Stop doing! Start being in the NOW! It’s about observing with fresh and open eyes. Observe without evaluating. Do not judge, like: that’s good, that I do not like, that’s great, and so on. If you observe, that you are judging, than do not criticize yourself. Just recognize it and become an observer again.
  • Also: please do not try to manipulate or change what you observe. You may invite your outbreath to take some of your tension, pain or distress (if you experience something like that) with it. But do not expect that things really change. If the part of the body where you feel the tension e.g. gets a bit lighter, than fine. If not, than it’s also okay. The main activity is to be open and to become aware what’s going on just right NOW!
  • You can practice that exercise as often as you want. Make it to one of your rituals. Practice it whenever there is an opportunity: traffic lights, traffic jam, before entering a meeting, after a difficult discussion, standing in a line, …

And here is the guidance

  1. STOP for about 1-3 minutes. If you feel safe, you may close your eyes gently. Breathing deeply in and out for 3 times
  2. Bring your attention to your feet. Become aware of them and become aware of body sensations at or in your feet. Warmth, coolness, contact with the ground, tingling, pulse, … whatever you can observe NOW.

  1. Then scan through your body: check your ankles – your lower legs – your knees – your thighs all the way up to your hips and to your groin.
  2. Scan through your body with full attention. Not just automatically.
  3. Keep on going: your pelvis – your butt – the lower part of your upper body – in front, your belly; in the back the lower back – maybe you feel some sensations connected with your breathing – than move on further up: to your chest and to your upper back – bring your attention to your fingers now – the palms of your hands, your hands and your arms all the way up to your shoulders – your neck and your throat – if you feel some tension or pain, just invite your outbreath to take some of it with it – keep on scanning through your body – now feel sensations in your head, up all the way to the very top of your head – and then come to your face
  4. Then get in touch with your breathing. Also: just observe. Where can you feel some sensations connected to the movement of your breath?
  5. Now look a little bit deeper inter your inner weather condition: How is it? Sunny, bright, easy going. Or do you feel being tired, exhausted, stressed out, fearful, … Whatever you recognize, try just to observe it.
  6. What’s going on in your mind? A lot of thoughts? A lot of mental and emotional activity? Or is it calm, cool, centered. Also: just observing. Do not dig into the thoughts or emotions which are going on in your mind or body. Do not try to solve or change anything.
  7. Now at the end: get in contact with your breathing again. Breath in and out a bit deeper. Then start moving your fingers, your hands, you may stretch out a bit. Open your eyes in your own speed.
  8. And then step into the next activity which is on your agenda.

 

The link to the study which was mentioned at the beginning of this text.

(https://www.theguardian.com/science/2010/nov/11/living-moment-happier)

If you want to dig a bit deeper into the practice of Mindfulness check out the APP „Headspace“.

Find Your Line

This activity helps you to reflect and detect what I call “YOUR LINE” which exists of 3 dimensions: PURPOSE, VALUES, STRENGTHS.

I have experienced myself the power of “being on my line” quiet often. Everything seems pretty easy, meaningful and right. It is almost like being in a flow with the water, the current and the challenges. But I also experienced what happens when I get side tracked and when I  am way off my way. In coaching situations I obeserve similar experiences. It seems, if we have something that’s meaningful for us and if we can combine that with our values and our strengths, then we have something what can be called „our line”.

The core of the line exists out of three sublines: PURPOSE, VALUES, STRENGTHS.

I strongly recommend that you develop a sensitivity for those three themes. Observe yourself and reflect situations, when you feel strong, happy and in a flow? What is it that you are doing and what makes such situations meaningful for you? What values can you realize or are involved in those moments? And what strengths help you to be that confident?

See it as a process. It is natural, that this process takes some time. But sit down from time to time, reflect some of your successful projects or moments and try to figure out what made them meaningful and which values and strengths were involved. Sometimes it is also helpful to reflect some of your “not so successful” moments through the lenses of PURPOSE, VALUES and STRENGTHS. After doing this some time I am sure you will detect something what you may call “YOUR LINE”. If you have the courage then to arrange your activities around your line, you will feel full of energy and satisfaction. On the other hand: if you feel drained, frustrated and tired all the time, than this might be a hint, that you are not acting according to your line. Listen to those signals and take them serious.

Here are a few questions that might help to get to YOUR PURPOSE:

  • Which activities are meaningful for you?
  • Whom do you want to support, whom do you want to serve?
  • What is it that excites you and let’s your heart beat faster?
  • When do you want to go the extra mile?
  • What makes your doing meaningful?
  • Which people and which circumstances do you experience as supportive?
  • Which difficult or challenging topics fascinate you?
  • What is it, that you can learn about yourself through mastering challenging topics?

A challenge to get a grip on your VALUES: A SPEECH AT YOUR OWN FUNERAL

A challenging but very rewarding activity is to write a speech for your own funeral. Yes, I said it is challenging. But assume you had a very happy, successful and long life. Friends, business partners and other important people talk at your funeral how they experienced you. What would you like to hear?

Write the speech or speeches really. And then filter out the core line. This might give you a hint about what you really value.

Strengthen yourself with focusing on your STRENGTHS

How can you find out what your strengths are? Here are some ideas:

  • If it is easy for you to realize good performance even in difficult situations
  • In situations where it is easy for you to learn new things
  • Whenever you like to do special activities or if you want to solve specific problems and you succeed almost every time
  • When others give you feedback – direct or indirect

Interesting and helpful is also a online test from Donald O. Clifton. It’s called the strengthsfinder. Here is the link: www.gallupstrengthsfinder.com

This activity helps you to reflect and detect what I call “YOUR LINE” which exists of 3 dimensions: PURPOSE, VALUES, STRENGTHS.

I have experienced myself the power of “being on my line” quiet often. Everything seems pretty easy, meaningful and right. It is almost like being in a flow with the water, the current and the challenges. But I also experienced what happens when I get side tracked and when I  am way off my way. In coaching situations I obeserve similar experiences. It seems, if we have something that’s meaningful for us and if we can combine that with our values and our strengths, then we have something what can be called „our line”.

The core of the line exists out of three sublines: PURPOSE, VALUES, STRENGTHS.

I strongly recommend that you develop a sensitivity for those three themes. Observe yourself and reflect situations, when you feel strong, happy and in a flow? What is it that you are doing and what makes such situations meaningful for you? What values can you realize or are involved in those moments? And what strengths help you to be that confident?

See it as a process. It is natural, that this process takes some time. But sit down from time to time, reflect some of your successful projects or moments and try to figure out what made them meaningful and which values and strengths were involved. Sometimes it is also helpful to reflect some of your “not so successful” moments through the lenses of PURPOSE, VALUES and STRENGTHS. After doing this some time I am sure you will detect something what you may call “YOUR LINE”. If you have the courage then to arrange your activities around your line, you will feel full of energy and satisfaction. On the other hand: if you feel drained, frustrated and tired all the time, than this might be a hint, that you are not acting according to your line. Listen to those signals and take them serious.

Here are a few questions that might help to get to YOUR PURPOSE:

  • Which activities are meaningful for you?
  • Whom do you want to support, whom do you want to serve?
  • What is it that excites you and let’s your heart beat faster?
  • When do you want to go the extra mile?
  • What makes your doing meaningful?
  • Which people and which circumstances do you experience as supportive?
  • Which difficult or challenging topics fascinate you?
  • What is it, that you can learn about yourself through mastering challenging topics?

A challenge to get a grip on your VALUES: A SPEECH AT YOUR OWN FUNERAL

A challenging but very rewarding activity is to write a speech for your own funeral. Yes, I said it is challenging. But assume you had a very happy, successful and long life. Friends, business partners and other important people talk at your funeral how they experienced you. What would you like to hear?

Write the speech or speeches really. And then filter out the core line. This might give you a hint about what you really value.

Strengthen yourself with focusing on your STRENGTHS

How can you find out what your strengths are? Here are some ideas:

  • If it is easy for you to realize good performance even in difficult situations
  • In situations where it is easy for you to learn new things
  • Whenever you like to do special activities or if you want to solve specific problems and you succeed almost every time
  • When others give you feedback – direct or indirect

Interesting and helpful is also a online test from Donald O. Clifton. It’s called the strengthsfinder. Here is the link: www.gallupstrengthsfinder.com

HEALING SOUNDS

The HEALING SOUNDS, Taoist techniques (chinese medicine), help you to transform stress into vitality

  • Six sounds with the proven frequencies to keep the organs in optimal shape
  • Developed over years and years of intensive practice
  • To accompany the SIX HEALING SOUNDS, six postures were developed to activate the acupuncture meridians or energy channels of the organs
  • Ideal to balance the emotional state. Decrease the power of negative emotions! Increase the power of positive emotions!
  • Ideal if you practice each sound 3-6 times. If you feel the need for more repetitions, than feel free.

Additional literature: Mantak Chia: Taoist Ways to Transform Stress Into Vitality

 

Here are the SOUNDS

Lung Sound

Kidney Sound

Liver Sound

Heart Sound

Spleen Sound

Triple Warmer Sound

The HEALING SOUNDS, Taoist techniques (chinese medicine), help you to transform stress into vitality

  • Six sounds with the proven frequencies to keep the organs in optimal shape
  • Developed over years and years of intensive practice
  • To accompany the SIX HEALING SOUNDS, six postures were developed to activate the acupuncture meridians or energy channels of the organs
  • Ideal to balance the emotional state. Decrease the power of negative emotions! Increase the power of positive emotions!
  • Ideal if you practice each sound 3-6 times. If you feel the need for more repetitions, than feel free.

Additional literature: Mantak Chia: Taoist Ways to Transform Stress Into Vitality

 

Here are the SOUNDS

Lung Sound

Kidney Sound

Liver Sound

Heart Sound

Spleen Sound

Triple Warmer Sound

GRATITUDE DIARY

This simple activity is very powerful. It is designed to make you happier, healthier and more resilient. This fact is scientifically proven.

Over ages psychologist were researching why people get mentally sick and what could cure there illnesses. Around the year 2000 a paradigm shift happened within the psychological world. Martin Seligman, he was the president of the American Psychological Association at that time, requested a radical shift. He encouraged his colleagues to bring their attention to what people helps to stay mentally healthy, contented and happy, despite of difficult situations and challenging calamities.

A lot of money was funded and put into this kind of research. And one key finding is: People flourish through happiness, love, inner development, better relations, when they reach their goals, when they find and follow their purpose and when the practice GRATITUDE on a regular base.

That’s the reason why I strongly recommend a GRATITUDE DIARY to you.

And here is the HOW TO use it:

  • You have to find out yourself what’s the most helpful frequency for you. Some people write in it every day, some every second day and some only once a week.
  • If you want to get the best out of that exercise than it is important that you do it regularly and over a longer period of time. Even for the rest of your life.
  • Do not do it automatically. Take some time and note 3-5 things, happenings, events, … that made you grateful that day, that week, …
  • Note the event itself AND note how and what you felt in that moment (try to get into that feeling again) AND also note what your thoughts were
  • Be creative: it’s not only the big things, like a new promotion in your job or finding your dream partner. There are so many little things why we can be thankful and grateful. For example a smile of a kid or a partner, some support or advice of a colleague, for the clear water, for the opportunities to learn new things, for …. There are so many things that we usually take for granted. A healthy body, a beating heart, open eyes, having friends, … For a lot of people on the world a lot of those things are only dreams.

So: JUST DO IT! Get yourself a nice little note book and start writing your diary immediately.

 

If you want or need more information. Her are two suggested books:

Martin E Seligman: Flourish: A Visionary New Understanding of Happiness and Well-being

Robert Emmons: Gratitude Works! A 21 Day Program for Creating Emotional Prosperity

This simple activity is very powerful. It is designed to make you happier, healthier and more resilient. This fact is scientifically proven.

Over ages psychologist were researching why people get mentally sick and what could cure there illnesses. Around the year 2000 a paradigm shift happened within the psychological world. Martin Seligman, he was the president of the American Psychological Association at that time, requested a radical shift. He encouraged his colleagues to bring their attention to what people helps to stay mentally healthy, contented and happy, despite of difficult situations and challenging calamities.

A lot of money was funded and put into this kind of research. And one key finding is: People flourish through happiness, love, inner development, better relations, when they reach their goals, when they find and follow their purpose and when the practice GRATITUDE on a regular base.

That’s the reason why I strongly recommend a GRATITUDE DIARY to you.

And here is the HOW TO use it:

  • You have to find out yourself what’s the most helpful frequency for you. Some people write in it every day, some every second day and some only once a week.
  • If you want to get the best out of that exercise than it is important that you do it regularly and over a longer period of time. Even for the rest of your life.
  • Do not do it automatically. Take some time and note 3-5 things, happenings, events, … that made you grateful that day, that week, …
  • Note the event itself AND note how and what you felt in that moment (try to get into that feeling again) AND also note what your thoughts were
  • Be creative: it’s not only the big things, like a new promotion in your job or finding your dream partner. There are so many little things why we can be thankful and grateful. For example a smile of a kid or a partner, some support or advice of a colleague, for the clear water, for the opportunities to learn new things, for …. There are so many things that we usually take for granted. A healthy body, a beating heart, open eyes, having friends, … For a lot of people on the world a lot of those things are only dreams.

So: JUST DO IT! Get yourself a nice little note book and start writing your diary immediately.

 

If you want or need more information. Her are two suggested books:

Martin E Seligman: Flourish: A Visionary New Understanding of Happiness and Well-being

Robert Emmons: Gratitude Works! A 21 Day Program for Creating Emotional Prosperity

ORGAN YOGA

This sequence of simple motions help your body and mind to stay healthy, vital and agile.

  • The motions have the potential to stimulate your body and become active. But they are also ideal to loosen up and to let go of distress and tension.
  • You may practice this motions in the morning, just after you get out of your bed or in the evening before you jump into your bed. But you can do that simple exercise even in breaks during your working day. Make it to a healthy habit of yours.
  • Practice this sequence with your full attention and awareness. Do not do it automatically.
  • Connect the motions with your breathing, so that you come into your own rhythm steered by the in- and outbreaths.
  • Once you know the sequence by heart you may start to connect the motions and postures with the related organ or part of your body.
  • Be gentle and friendly to your body and to yourself. Do not make the activity to a high performance exercise.
  • You may practice the sequence 3, 6, 9 times, or even a lot more. Just be aware what your body wants or needs every time you practice the ORGAN YOGA.

Video

This sequence of simple motions help your body and mind to stay healthy, vital and agile.

  • The motions have the potential to stimulate your body and become active. But they are also ideal to loosen up and to let go of distress and tension.
  • You may practice this motions in the morning, just after you get out of your bed or in the evening before you jump into your bed. But you can do that simple exercise even in breaks during your working day. Make it to a healthy habit of yours.
  • Practice this sequence with your full attention and awareness. Do not do it automatically.
  • Connect the motions with your breathing, so that you come into your own rhythm steered by the in- and outbreaths.
  • Once you know the sequence by heart you may start to connect the motions and postures with the related organ or part of your body.
  • Be gentle and friendly to your body and to yourself. Do not make the activity to a high performance exercise.
  • You may practice the sequence 3, 6, 9 times, or even a lot more. Just be aware what your body wants or needs every time you practice the ORGAN YOGA.

Video

The TIGER

This is an energizer par excellence!

I like this energizer very much, because it stimulates a lot of energy. Either before a challenging task or after a very demanding situation when I want to get rid of negative emotions.

Be aware: Tigers are wild, energetic and aggressive animals. And not nice, little and lovely cats.

So: while doing this exercise put all your energy into it and practice the polarity – tense all your muscles in one direction and let go and release in the other.

Have fun doing it! Do not hold anything back!

But: Maybe it’s a good thing to find a place where no one gets disturbed or frightened.

Video

Video

This is an energizer par excellence!

I like this energizer very much, because it stimulates a lot of energy. Either before a challenging task or after a very demanding situation when I want to get rid of negative emotions.

Be aware: Tigers are wild, energetic and aggressive animals. And not nice, little and lovely cats.

So: while doing this exercise put all your energy into it and practice the polarity – tense all your muscles in one direction and let go and release in the other.

Have fun doing it! Do not hold anything back!

But: Maybe it’s a good thing to find a place where no one gets disturbed or frightened.

GIFTS OF KINDNESS

The attitude behind that activity and the activity itself help you to create a positive and respectful environment: in your job, at home, with friends or in any other social situation

In Austria we have a saying: The way you shout into the woods, is the way how it will echo back!

That means: If you want to work, be and live in an atmosphere full of appreciation, respect, trust, understanding, thankfulness, supportiveness, openness and other very positive qualities, than do not wait until this atmosphere appears sometime or somewhere. Act as a leader and become a role model for that atmosphere. Be pro-active and influence others by being a positive example.

Small and honest GIFTS OF KINDNESS are the best possible way to create such an atmosphere around you.

Here are some examples. But I am sure your will find hundred more options to make others happy. And don’t be surprised when you will get a lot more back than what you put into it. On the other hand, forget that thought again. You should not be kind to others because you want something back from them. Just give and be open for whatever develops out of it.

  • Say Thank You to someone who helped you, or did something important for you
  • Do something for someone, that this person does not like to do usually
  • Bring someone a favorite little snack or a coffee form the coffee machine
  • Highlight positive things (even small ones) instead of always putting your fingers towards failures
  • Use appreciative and positive words. Do not talk negatively about absent people
  • Bring someone a small gift for her or his kid
  • Be creative and you will find a lot more opportunities

When you develop empathy towards the people around you, I am sure you will be surprised how many ideas you will find to make other people feel appreciated, respected and seen. And this will not only make a positive difference in the life of the others but also in your life.

Okay! Whom will you surprise positively with a small GIFT OF KINDNESS today? Do it!

The attitude behind that activity and the activity itself help you to create a positive and respectful environment: in your job, at home, with friends or in any other social situation

In Austria we have a saying: The way you shout into the woods, is the way how it will echo back!

That means: If you want to work, be and live in an atmosphere full of appreciation, respect, trust, understanding, thankfulness, supportiveness, openness and other very positive qualities, than do not wait until this atmosphere appears sometime or somewhere. Act as a leader and become a role model for that atmosphere. Be pro-active and influence others by being a positive example.

Small and honest GIFTS OF KINDNESS are the best possible way to create such an atmosphere around you.

Here are some examples. But I am sure your will find hundred more options to make others happy. And don’t be surprised when you will get a lot more back than what you put into it. On the other hand, forget that thought again. You should not be kind to others because you want something back from them. Just give and be open for whatever develops out of it.

  • Say Thank You to someone who helped you, or did something important for you
  • Do something for someone, that this person does not like to do usually
  • Bring someone a favorite little snack or a coffee form the coffee machine
  • Highlight positive things (even small ones) instead of always putting your fingers towards failures
  • Use appreciative and positive words. Do not talk negatively about absent people
  • Bring someone a small gift for her or his kid
  • Be creative and you will find a lot more opportunities

When you develop empathy towards the people around you, I am sure you will be surprised how many ideas you will find to make other people feel appreciated, respected and seen. And this will not only make a positive difference in the life of the others but also in your life.

Okay! Whom will you surprise positively with a small GIFT OF KINDNESS today? Do it!