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Emotional Intelligence And Self-Mastery

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  1. Introduction
    Roadmap to EI and self-mastery
  2. How to learn and use the program
  3. Mind Training
    The science of an effective mind training
    1Topic
  4. How to change responses - A, B, C, D, E of CBT
  5. Objective reframing
    2Topics
  6. Closure, realization, "a-ha!" moment — the final piece of the puzzle
  7. How to find your practice
    4Topics
  8. Emotional Hygiene
    Effective use of mindfulness
    1Topic
  9. Emotional Hygiene
    4Topics
  10. Information hygiene: manage your exposure
    1Topic
  11. Energy management
    5Topics
  12. Evolving self-mastery
    Natural focus and flow
  13. Intuition - three components
  14. Constructive engagement
    1Topic
  15. Clearing self-sabotaging beliefs
    3Topics
Lesson Progress
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Before reframing, meditation, and other practices — review your space, motivation, and state of mind. Follow the recommendations below to prevent unintended results. Ensure conditions conducive to effective practice.

1. Stabilize your state and reduce distractions

  • Step back from triggering contexts, and try to reduce active emotions
  • Find a place where you will not be disturbed, preferably practice in solitude
  • Use physical or breathing exercises, a walk, etc.

2. Clear motivation

  • Before and after practice — check your motivation
  • Form an intention for practice to serve your deepest constructive aspirations only
  • Clear egocentric agendas your mind may try to add
  • If a destructive goal is your priority any practice serving it will be futile, or even harmful

3. Don’t engage with extraneous thoughts

  • If unwanted thoughts or emotions do arise during practice — simply restore the focus on your main task
  • Do not get discouraged or upset, do not react
  • Patiently steer your mind back to practice every time it wanders away

4. Ask for help

  • If you think you may be suffering from any medical condition consult with a professional healthcare provider.

5. Create your space

  • Even if it is just a pair of your headphones. Invest in a few repetitions and nurture a habit of an instant tune-in. This space, or any anchor you use, becomes your practice switch