0:00

G'day, thanks so much for listening. It's Friday

0:02

the 19th of April and I

0:04

hope you very much enjoyed the Gus Wallen episode

0:06

the other day. There was a lot in there,

0:09

a lot to take away. Something

0:11

that got me thinking particularly was

0:14

the way that Gus spoke about

0:16

being mentally fit. I,

0:19

at the moment, I am way more mentally fit

0:21

than I have been in my life. I've been

0:23

enormously unfit mentally in my

0:26

life. However, in recent days,

0:28

living in this city of Sydney, it

0:31

has been literally like

0:33

trying to play first grade footy

0:35

with no pre-season warmup. I'm

0:38

sure you feel the same way. If you

0:40

live in my city or if you live

0:42

in my country of Australia, there's been a

0:44

lot going on and

0:46

it's a lot for anybody. So

0:49

I've been thinking about in

0:51

the same way that, if I'm trying

0:54

to get in shape for something or from feeling

0:56

a little puffed when I don't wanna be, I'll

0:58

do a bit of the old strength and conditioning

1:00

work. I've

1:02

been thinking a bit about that for my brain after

1:04

listening to Gus the other day. And

1:06

I'd like to share a few things that have

1:09

one particular powerful thing that has been helping me

1:11

a lot and has always helped me. And

1:15

I've got to pay some bills. So

1:17

I'll be back after the break. Have

1:21

a catch yourself eating the same flavorless

1:23

dinner three days in a row. Dreaming

1:25

of something better? Well, HelloFresh is your

1:28

guilt-free dream come true, baby. It's me,

1:30

Giggy Palmer. Let's wake up

1:32

those taste buds with hot,

1:34

juicy pecan-crusted chicken or garlic

1:36

butter shrimp scampi. Mm, HelloFresh.

1:41

Stop dreaming of all the delicious

1:43

possibilities and dig in at hellofresh.com.

1:46

Let's get this dinner party started. Oh,

1:48

no. Tired

1:51

of ads interfering with your favorite

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ad free That amazon.com/sports ad free

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2:12

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2:17

I think some as you being a

2:19

this is better than yesterday helping you

2:21

Max and I better than yesterday Since

2:23

twenty thirteen my name's Us against their

2:25

com a podcast our I am I

2:27

bestselling author I, my husband a dad

2:29

stepdad I'm us person who is currently

2:31

acting as if he's the kind of

2:33

man and tax phone calls walk on

2:35

for walk around the block because sometimes

2:37

could just sit in my office chief

2:39

way too long for the dice outside

2:41

the moment I'm doing the acting as

2:43

if pot but eventually of will become

2:45

a clever guy who's take. Phone calls or

2:47

for within a microphone called or walk around

2:50

the block. but it is phone I'm suing.

2:52

Very deliberate about it but that's what's going

2:54

on in my my dad's that's I'm glad

2:56

he thank you so much for being here

2:58

to see first episode. Hey hey don't quite

3:00

buy it up. Thanks so much everyone that

3:02

reached out on Instagram Boys. Really

3:04

meant a lot. On on though you

3:07

this week people. Rich. Now I'll get

3:09

to that the second. but it really

3:11

hit me and thank you so much

3:13

as one mailing list to on and

3:15

it's in the show notes. Scared you

3:17

find this guy swollen Was my guest

3:19

on Wednesday. He talked a lot about

3:21

the power of being mentally sleep. Through

3:24

really great at of you haven't heard

3:26

from a recommended faces are employed and

3:28

as got a lot. Lot

3:30

of research. He's got a lot of

3:33

lot backing him. I really like what

3:35

he's doing, but the why Gus was

3:37

talking he really got me thinking about

3:39

how I can only my time. Low

3:41

said build. Their. Fitness.

3:45

And is something have been really

3:47

powerfully my life. I'm aside

3:49

from the medication that I still

3:51

like three day. And

3:53

air med said. Can loosen

3:56

up the nuts and bolts sometimes. Cameras.

4:00

Little bit being a little more malleable

4:02

and I'm of needed that in the

4:04

past and quite a wiser the my

4:06

of and i'm just are silly my

4:08

my and stice of things and six

4:10

o'clock would have by scooby thinking about

4:12

how i can be a little more

4:14

mentally seat or how can work up

4:16

a bit more blue more she room

4:18

to play with when when things get

4:20

weed. And

4:22

so if you've never done any kind

4:24

of boot camp or thing, we've gotta

4:27

get ready for something in a hurry

4:29

like that. Six. Weeks until you starting

4:31

a forty season or something. Or you

4:33

do you. Can wait challenge

4:35

Danny a g more and it's not

4:37

that. You'll be

4:39

similiar with is the most

4:42

bars delayable exercises the Burpee.

4:45

Item You Item We all right. Why

4:47

do we? Just So? Why do we

4:49

not like this move? So nice for

4:51

because the blippy is one of the.

4:54

If not, the. That. One of

4:56

the best whole body exercises that

4:58

you can do in a confined

5:00

space. eighties Strength eighties Aerobics It

5:03

is flexibility down this I'm not.

5:05

I'm don't do everything but it

5:07

does a lot in a short

5:09

amount of time. And I'm they

5:11

can really transform it if she

5:14

does. Dude obese, Mean. I.

5:16

Said. So what to do So ask?

5:18

A kind of got me thinking what's

5:21

the bertie of mental health like like

5:23

think about how fit you'd need to

5:25

be to do honor birdies in ten

5:27

minutes, right? You'd have to be pretty

5:29

fucked up right now. A couple be

5:31

detained in an accident? Not probably. Not

5:34

to me, He

5:36

died there. It's a really intense exercise to

5:38

do for good reason, because it works as

5:41

shit. Etti, right? And

5:43

so. What would

5:45

be the Burpee of Mental Health

5:47

will be this release. Airy, powerful,

5:51

Really powerful technique that you can get booed

5:53

at and if you are able to do

5:55

a lot of reps. And

5:57

regularly daily. it

5:59

would give you that an

6:03

ability to be a little more deliberate about

6:05

your day and maybe things like

6:07

anxiety and depression and you know,

6:11

flooding of emotions would happen less than

6:13

less, which is ultimately the whole idea

6:16

of being mentally mentally fit is

6:18

that you make choices that are not

6:21

influenced by strong emotion. Okay, when we

6:23

make strong when we were flooded with

6:25

emotion, and we make choices, we're possibly

6:28

I know in my case, I have

6:30

definitely done it. I'm making

6:32

irrational choices. I'm basing

6:35

my choices on irrational readings

6:37

of a situation. But if

6:39

I'm mentally fit, or I'm using the

6:41

powerful tools that I know, I'm

6:44

able to feel all those powerful feelings and

6:46

go, hang on a second, that

6:48

is the right mood. And

6:51

more often than not, it isn't sometimes it is. Get

6:54

to that. What's

6:56

the burpee of mental health? For

6:59

me, it's noticing.

7:02

Just noticing. You

7:06

can get into it in a couple of ways. I

7:08

just put the word I'm noticing. I'm

7:10

noticing that I don't

7:13

know my left hip feels a little heavier

7:16

on the chair than my right hip. Just

7:18

wait, there we go. Now I'm sitting equally.

7:22

Right, so I'm noticing. What

7:25

is happening there and what just happened,

7:27

what you heard me do, was I'm

7:29

getting out of my thinking mind and

7:31

into my observing mind. It's a

7:33

Zen Buddhism thing, I believe. We

7:35

have two minds. Yes, you are always in two minds

7:37

about something because you have two minds. You

7:40

have the thinking mind and the observing mind. The

7:44

thinking mind is the Labrador

7:46

chasing a frisbee. And

7:49

the observing mind is the person watching that

7:51

Labrador from a park bench. And

7:54

from that park bench they are able to see that

7:56

Labrador is about to run straight onto a freeway. But

7:58

there's no way I'm going to do that. The thing is the observing

8:01

mind and the thinking mind are linked.

8:04

And so if the Labrador runs on the freeway then the observing

8:06

mind is going to feel the consequences.

8:09

Now when we're the Labrador it's very hard

8:11

to see. Maybe that Frisbee isn't

8:14

the best thing to be focusing on. We need to look

8:16

around a little bit because we

8:18

may not realise that the path we're

8:20

on, the choices we're making, i.e. sprinting after

8:22

a Frisbee trying to catch it spectacularly

8:25

while the Labrador used to do the best Frisbee

8:27

catches. We may not be able to see it,

8:29

that's probably not the best idea right now. And

8:32

so it's super important that when we're in those

8:35

moments, give the observing mind a

8:37

bit of a look at things. Let

8:39

it check things out. So trying to

8:41

find the observing mind in those moments of

8:43

intense focus or intense flood can

8:46

be very very powerful. Alright?

8:49

Because when the

8:51

thinking mind takes over and it takes over

8:53

when it becomes fused with emotion it's

8:56

very difficult to see that just because we

8:58

feel this thing doesn't mean

9:00

that it's real. It could be, oh my

9:03

god this is so exciting I can't wait to catch this Frisbee

9:05

and anything else doesn't matter right now. When

9:08

that fusion happens we aren't able to see outside of it.

9:11

We might, you know, that happens often if

9:13

you've ever said something in anger or done something

9:15

in anger or frustration that you've later regretted, that's

9:18

a moment of fusion. It's a moment of, oh

9:21

crap, something that does not

9:24

align with who I like to be in the world to

9:26

somebody that I care about. Fuck.

9:29

Yeah. That's

9:31

kind of fusion. It's very

9:33

very difficult to be

9:36

able to cleave the emotion

9:38

away from the thinking mind.

9:40

It's important to know. Because

9:43

it gives you that little space to act

9:46

and make a choice. It could be

9:48

the same choice, it could be a better choice. So

9:51

I'm noticing, just noticing.

9:54

It can be used in so many different ways. For

9:58

example it can be... my

10:01

emotions. So I'm noticing

10:04

what right now for me I'm noticing that

10:06

I'm feeling a little stressed because I've got

10:08

a meeting in about half an hour from

10:10

now and I'm recording this thing

10:13

I've got to get ready for the meeting and

10:15

yeah I'm a

10:17

bit hungry and I haven't

10:19

set up for a while even though I went for a

10:21

walk when I took a phone call before so I'm not

10:23

I'm noticing a lot of these things and once I'm aware

10:26

of the fact that I'm feeling kind of

10:29

bit nervous, bit tense in my stomach, my

10:31

body's feeling a bit stiff and sore. Normally

10:34

I know when I'm like that I tend to not

10:36

make great choices if I don't if I'm

10:38

not aware of it, I'm not observing it. So

10:41

just noticing is really important. Noticing

10:44

I'm really angry right now. Noticing

10:47

that I can't think of anything

10:50

but seeing this person that I've been texting

10:53

later on huh I

10:55

must really like them. Now it's

10:57

just I'm noticing all the time

10:59

and it really helps that observing mind get good

11:01

at jumping

11:07

in in these kind

11:09

of emotionally connected moments or these kind of

11:11

heavy emotional moments giving the observing mind a

11:13

look over things. Very important. Noticing

11:16

can also be used as a meditation

11:19

and early on when I first

11:21

started learning meditate, I learned meditation, my mum

11:23

took me to the thing like years ago when

11:26

I was a little kid but later on

11:28

in my 30s I learned different

11:30

ways of doing it. Other than this technique

11:33

which is just noticing so I'm

11:35

a person who sometimes when I meditate I can

11:37

get extraordinarily frustrated that I can't not think of

11:39

shit but that's like saying

11:42

don't think of a juggling panda

11:44

and all you can do is think of a juggling panda.

11:49

So just noticing my thoughts is

11:52

really powerful and just sitting and

11:55

noticing the thoughts that go by you observing.

11:58

I'm thinking about that. I've

12:00

seen that's the Blaze and the Monster Machine

12:02

song again. I'm really glad I know a

12:04

song about adhesion and I also know a

12:06

song about Newton's laws of motion. But

12:09

yeah, it's really happening a lot. Oh, it

12:11

seems like I keep thinking about a canoe. I

12:14

don't have a pumpkin because I read that in the news the

12:16

other day. Just

12:19

noticing the thoughts as they go by. It

12:22

can also be used as I did

12:24

earlier with the way I was sitting in this

12:26

chair. It can be

12:29

used physically. Just take a couple of minutes, put

12:31

a timer on the phone and

12:33

just notice the different parts of your body.

12:35

I like to go clockwise from my left

12:37

big toe all the way around my body

12:39

down to my right big toe. So

12:42

left big toe up through my

12:44

foot, ankle, shin, knee, thigh,

12:46

hip, or so back down the

12:49

other side. Just

12:51

five minutes. Just notice every

12:53

little piece of your body and it's

12:56

extraordinarily powerful because

12:58

you're just giving that observing mind

13:01

a chance to get

13:04

more involved. More

13:06

involved. You can use noticing while you go

13:08

for a walk. As you go for

13:11

a walk. Just

13:13

notice things as you walk. Notice

13:16

the different hubcaps on the cars. Notice the

13:18

different breeds of grass, the different species of

13:20

grass in different people's lawns. Notice

13:23

the different kinds of trees. It's not a

13:25

gum. It's a Malaluca. It's an oak. It's

13:28

whatever. It's not a bird. It's

13:30

a magpie. It's a karawang. It's a

13:33

channel Bill Cuckoo if you're lucky enough

13:35

to win this next of those noisy

13:37

bastards. Notice all of

13:39

these things. Just name these things as you

13:41

walk and just

13:44

notice new things. Noticing

13:46

through the day, for

13:49

example, this is way harder than you think

13:51

it is because when it was first told to me I was like,

13:53

yeah, whatever. It is hard to do. See

13:56

if you can notice three times today when you

13:58

go from sitting to standing. Just

14:01

just try that notice and what

14:03

you're doing is he getting you're

14:06

observing mind involved in these otherwise

14:08

cause subconscious or automatic pride is

14:10

getting yeah, observant mine used to

14:12

just being there in those spices

14:15

where you would otherwise be caught

14:17

reactors. Oh and that is really

14:19

really powerful because by building up

14:21

that neural pathway to that observing

14:24

mind you really getting in the

14:26

habit of observing this powerful thoughts

14:28

and observing your thoughts in windows

14:30

pick moments. Com or right.

14:34

When. You start to notice. On

14:36

nagging really agitated it at what's happening

14:38

with my partner or for that opposes

14:40

Are you saying that I us not

14:42

to do again. Consumers

14:46

of getting frustrated. And

14:53

you know, just.

14:59

Really powerful, but that is. that's

15:01

something that I wanted to say.

15:03

What is it truly is? It's.

15:06

Wondered the more powerful things that I've

15:08

learned how to do in. My

15:10

time as securing our had live a life

15:13

with the brain of God is just. Noticing.

15:17

I realized I was having the symptoms

15:19

of psychosis. While I was noticing my

15:21

own thoughts I was sitting in an

15:23

Ab ab in Amsterdam sitting in the

15:25

room during this thing with it a

15:27

sheltered from ios especially noticing the objects

15:29

on the shelf for me as a

15:32

way to try com my mind and

15:34

I was noticing. And

15:36

then noticing the source that I

15:38

was having. About my noticing a

15:41

guy oh wow that's that's weast

15:43

and that's really distorted. ha I

15:45

think I'm really see. And

15:49

though I was able to have that such

15:52

a really hope that you can. do

15:54

something with and i have some use to you

15:56

never done it before Give

16:00

yourself a couple of minutes, just try,

16:02

just try noticing, noticing how your body

16:05

is feeling, noticing emotions you're feeling, try

16:07

to notice when you feel happy or

16:09

sad or anxious or bored

16:12

or joyous or excited or

16:15

dull, just try to notice

16:19

and soon enough hopefully that observant mind

16:21

starts to show up a bit more

16:23

and help you make better choices that

16:26

are aligned with the kind of person that you

16:28

want to be in the world and the kind of things you want to

16:30

put into the world and the kind of person you want to be to

16:32

the people you love and the people who love

16:34

you. I hope that helped.

16:38

Thanks for being a part of the show. Thanks to everyone

16:40

that helped me make the show today. Matt Sofar and

16:42

Quandar at Hendrix on audio posts, Mikey

16:44

Ward on video post, Monica

16:47

Chapman helped produce this episode today. And

16:50

I thank you for listening. If you

16:52

need anything, just drop us

16:54

a line on Instagram. Like I said, it was really

16:56

nice to hear. And now you know why. I was

16:58

very grateful that people did reach out on the DMs

17:01

and let me know because boy oh boy, I

17:03

really needed that. I really needed that. Oh, actually,

17:06

yeah, it was just that people

17:08

have been listening to the whole episode and

17:10

you understood. And I really understand now that

17:13

I need to be better at choosing the

17:15

little bits that I put up online because

17:18

you want to be able to not

17:20

cloud your message, your overall message with things

17:22

that can be taken out of context, out

17:24

of context in the wrong way. So there's

17:27

a lot of learning there as well. Thanks

17:29

for being a part of the show. Have a good weekend. I'll

17:32

see you back here Monday. Hey

17:38

folks, I'm Mark Maron from the

17:40

WTF podcast and this episode is

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