Unbeatable Mind : Big 4 Skills of Mental Toughness

Unbeatable Mind : Big 4 Skills of Mental Toughness (2)

Breath Control

First, get control of your breathing.

Use deep breathing to manage stress and arousal response (fight, flight, or freeze). Staying in control of your breath via deep nostril breathing activates your parasympathetic nervous system and can prevent the feeling of panic. This practice will lower your cortisol levels (the stress hormone) and stabilize your mind in preparation for the next challenge.

Box breathing is used to develop control, along with physiological and psychological balance.

When practiced daily, this one Unbeatable Mind skill will transform you. Do it as part of your morning ritual and also throughout the day as you feel the need to use it.

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Unbeatable Mind : Big 4 Skills for Mental Toughness

Unbeatable Mind : Big 4 Skills of Mental Toughness

Mental Toughness is something that we can all develop through four simple skills.

When done together in an iterative process, the skills keep you focused, calm, positive, and driving forward toward your mission objective.

First, get control of your breathing.

Second, get control over your mental chatter and negative attitude.

Third, use the right imagery to empower your emotions.

Fourth, get task focused using Micro-Goals.

The first three of these skills are honed through the daily practices of box breathing, the witness process boosting positivity, and visualization.

We have already talked about these over the last few weeks, and will look at them in more detail this week, as well as delving more deeply into goal-setting.

The process of employing these four skills of mental toughness will keep you focused and present, allowing you to gain confidence and momentum. Your enthusiasm remains intact when you are not focused on a goal that is too far out to see or feel. Your mind focuses on the right here and now, rather than on what may happen in the future.

So, prepare to get Mentally Tough.

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Unbeatable Mind : Win in the Mind (13)

Unbeatable Mind : Win in the Mind (13)

Meditation’s Many Paths (4)

Journaling is an excellent tool to complement your meditation drills and is a great insight method itself. Writing down ideas, fears, desires, and other things that come up during a meditation drill will help you notice patterns in your thinking. Those patterns point to the very habits of thoughts and behaviour that you are seeking to understand, and possibly change.

Stream of consciousness: write down your thoughts as they happen. The thoughts do not need to make sense, you are just capturing your thoughts in action. This is similar to Julia Cameron’s exercise The Morning Pages, as outlined in The Artist’s Way.

Dream journal: the dream state offers incredible insight into the subconscious.

Gratitude journal: before going to sleep, make a list of everything you are thankful for. In Wishes Fulfilled: Mastering the Art of Manifesting, Dr. Wayne W. Dyer wrote about the importance of the last five minutes of the day, just prior to going into a long restful sleep. This time can be used to program your subconscious mind with thoughts of joy, kindness, gratitude, and anticipation of having your wishes fulfilled.

Sketch journal: express your feelings, thoughts, and ideas through illustrations and doodles.

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Unbeatable Mind : Win in the Mind (12)

Unbeatable Mind : Win in the Mind (12)

Meditation’s Many Paths (3)


Mindfully savouring every morsel of a meal, or mindfully noting every detail on a walk, are also great ways to train your mind while participating in everyday activities.

Any routine chore or task is an awesome opportunity to practice the art of mindful witnessing.

Another mindfulness practice is the 5-4-3-2-1 Sensory Technique for grounding yourself to your physical sensations. Simply stop and answer these questions:

What are five things you can see?

What are four things you can feel?

What are three things you can hear?

What are two things you can smell?

What is one thing you can taste?

Spending more time in nature is another excellent way to still your mind.

Socrates wisely said, “The unexamined life is not worth living.”

Unbeatable Mind is the ultimate tool to live an examined life.

Breathwork, Concentration, Visualization, Witnessing, and Contemplation will all lead us inward to deeply explore ourselves and transform us into our highest and best selves.

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Unbeatable Mind : Win in the Mind (11)

Unbeatable Mind : Win in the Mind (11)

Meditation’s Many Paths (2)

Visualising Your Ideal State

Unbeatable Mind was devised by Mark Divine, a US Navy SEAL, where they teach that there is no such thing as perfection, only perfect effort. Through practicing a perfect version of ourselves mentally, we will become that person in real life.

Visualisation can take the form of a mental projection or a mental rehearsal.

Mental projection : visualise your personal goal from the perspective of having achieved victory already.

You will create the mental capacity to become the person you need to be to achieve your goal in your mind first – thereby winning in your mind.

Mental rehearsal : practice a skill in your mind’s eye.

These two types of visualisation skills can improve your concentration, build confidence, develop emotional control, practice a technical skill or strategy, and cope with cold or pain.

Why does visualisation work? Visualised events, if vivid and empowered with emotion, stimulate your nervous and muscular systems in the same way as experiencing the event in real-time. Many studies have proven this, and elite athletes around the world have been using the techniques for decades now. The time is ripe to bridge these skills from elite athletes into business.

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Unbeatable Mind : Win in the Mind (10)

Unbeatable Mind : Win in the Mind (10)

Meditation’s Many Paths (1)

4 days of meditation related notes…

What is meditation? Here are some ideas

Breath Control

Using box breathing to balance our physiology, overcome stress, clear our minds, and set the conditions for us to go deeper into other practices


Deepening our ability to focus and concentrate on one thing for long periods. We use box breathing, a mantra, and visualization


Concentration training will lead us to connect with our Witness, and the witness process tames our monkey minds, keeping us focused on the right things and courage instead of fear. Maintaining positivity in your daily life is essential to 20x your potential


Contemplation is deliberate thinking about an important topic. Journaling is part of contemplation. More about that later this week


We will go into this one in detail later this week. Later this week is sounding like a can’t miss…

Insight Meditation

Using all of the tools mentioned above, you will detect patterns of thoughts and emotions, past and future, that you will then meditate deeply upon from the perspective of the Witness. The benefits of all of these forms of meditation impact our mental, physical, and emotional well-being.

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Unbeatable Mind : Win in the Mind (9)

Unbeatable Mind : Win in the Mind (9)

The Witness Process (3)

Yesterday we said you will need to take time to be silent every day. I asked you to consider how you could incorporate silence into your Morning Routine.

The silence could be box breathing, deep concentration, imagery work, or contemplation. In these moments, you will bring awareness to the content of your mind, rather than taking it for granted. The drills of box breathing and guided visualizations will focus and clear your mind quickly so you can connect to the witness process.

This practice will create a second-person perspective on your inner self — the second person being your witnessing self.

Over time you will create a “simultaneous mind,” where you will be able to think clearly while directly perceiving truth with the Witness at the same time.

If you have a meditative practice that works for you already, then you can layer in the witness process. This process is a powerful tool, and it takes practice for it to become second nature.

That is why it is so important to start now. There are many ways to work through this type of training, so you just have to jump in and see what works for you.

You will be starting to see how all this works together, and we have barely got going. Imagine working with me for a year…

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Unbeatable Mind : Win in the Mind (8)

Unbeatable Mind : Win in the Mind (7)

The Witness Process (2)

I know from the last time I used one that you lot love graphics, so here’s another one, together with some more detail about the Witness Process:

Witness your mind in action. Observe your thinking loops. If the thoughts are negative, unfocused, or not moving you toward your target, then:

Interdict the thoughts with a Power Statement, as your rational mind will pay attention for a short while. “No !” or “Stop !” are excellent ways to achieve this. Then:

Redirect your mind to something positive and more aligned with your objective or purpose. Doing this with humour is a very effective bridge. Having a clear sense of your purpose makes this both easier and more powerful. Finally, you will:

Maintain your new mental state with a personal mantra. The more personal the mantra, the better. Again, it makes the process more powerful.

To connect with your Witness and implement this powerful strategy, you will need to take time to be silent every day.

Remember the Morning Routine, and consider how you could incorporate silence into that.

We will go into more detail on that tomorrow, and in the meantime feel free to discuss it in the Comments

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Unbeatable Mind : Win in the Mind (7)

Unbeatable Mind : Win in the Mind (7)

The more often you surrender to your Witness, the wiser you become.

You will eventually allow your Witness an equal position with your rational mind, and will position your awareness with this highest and best version of your conscious mind. You will remain steady, calm, and unmovable by the challenges of our VUCA world.

Network news and a barrage of social media can do untold damage to your fertile mind’s attempt to perform. Negative people and negative looping about fear-based stories and events will destroy confidence and literally bring you down.

Negative subconscious programming is ready to strike when you are not paying attention. The witness process will allow you to take control back and block the entrance and impact of this constant negative chatter. Your mind can then be rebooted into an upgraded, more positive, and unfettered mental program where you will have room for spontaneous intelligence, creativity, and acceptance of new ideas.

The process has four steps to gain control over your rational, or irrational thoughts: witness, interdict, redirect, maintain.

Eventually, you will do this routinely. When that happens, you are in control of all aspects of your life.

Contact me now and start to starve fear to feed courage in your life.

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Unbeatable Mind : Win in the Mind (6)

Unbeatable Mind : Win in the Mind (6)

The Brain Zoo (2)

There are 3 parts of the brain:

The Reptilian Brain is our oldest brain and regulates necessary life functions like breathing, heart rate, respiration, and movement coordination. It is also responsible for hardwiring behaviours from memories and storing deeply rooted training information.

The Mammalian Brain evolved 300 million years ago and regulates the fight or flight response and our need to feed and reproduce. It is also responsible for emotional behaviour and regulating chemical and hormonal activity.

This sub-brain is responsible for the bias toward negativity so prominent in the human condition. The fear wolf spends most of his time lurking here and sending fear signals to the Monkey Brain.

The Monkey Brain, the most recent addition to the zoo, is the seat of decision and meaning-making, cognition, problem-solving, and creativity; where we reason, plan, intellectualize, analyze, verbalize, and learn. It allows us to interpret events and react to them accordingly.

The witness process for mental control and sacred silence practices are how we train your zookeeper.

As soon as you begin training, the animals running amok in your mind will take notice and fairly quickly line up to support you instead of fight against you.

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