{"id":825,"date":"2019-11-11T02:14:54","date_gmt":"2019-11-11T02:14:54","guid":{"rendered":"https:\/\/sellingsherpa.com\/?p=825"},"modified":"2019-11-11T02:21:48","modified_gmt":"2019-11-11T02:21:48","slug":"stress-less-accomplish-more-book-summary","status":"publish","type":"post","link":"https:\/\/sellingsherpa.com\/index.php\/2019\/11\/11\/stress-less-accomplish-more-book-summary\/","title":{"rendered":"Stress Less, Accomplish More (Book Summary)"},"content":{"rendered":"<div class=\"nolwrap\">\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" aria-label=\"Stress Less, Accomplish More by Emily Fletcher (opens in a new tab)\" href=\"https:\/\/www.amazon.com\/Stress-Less-Accomplish-More-Extraordinary-ebook\/dp\/B078QY5LFW\" target=\"_blank\">Stress Less, Accomplish More by Emily Fletcher<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Book Review<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>The good: The book contains a meditation approach that I imagine will help sales professionals manage their stress &#8211; esp. before key meetings, after losing deals, and in general, at the end of the quarter.  The approach is to do the following:<ul><li>What: Meditate for ~15 minutes, 2x per day.<\/li><li>When: 1x in the AM just after waking (before breakfast, coffee, or looking at a screen. Then 1x in the in the midafternoon, preferably after digesting lunch but before the PM slump sets in.<\/li><li>Where: Anywhere is fine though low-light and low-noise will likely be more enjoyable.<\/li><li>How: Sit comfortably with your back supported and your head free. Close your eyes. Start with 1 to 2 minutes of mindfulness by scanning your 5 senses. Continue for 13 to 14 minutes of meditiation by gently coming back to your mantra (a single word or sound) anytime your mind drifts. Finish with 2 minute of manifesting by imagining one dream, goal, or desire as if it is happening now.<\/li><\/ul><\/li><li>The not so good:<ul><li>The book takes 200+ pages to explain what should really take one or two pages. <\/li><li>The book tries to come off as science but is very much a self-help book with the usual stock-and-trade of self-serving anecdotes and many incomplete assertions and references. Nonetheless, if you can get past all that, the 3M approach (mindfulness, meditation, and manifesting) feels like it can&#8217;t hurt and will probably help.<\/li><\/ul><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Preface<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mindfulness is really about the now, whereas\nmeditation is about letting go of stress from the past.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1 Why Meditate<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>The mind thinks involuntarily, just like the\nheart beats involuntarily.<\/li><li>There are hundreds of different styles of\nmeditation. [I] classify meditation into three main categories<ul><li>Mindfulness: Mindfulness is a \u201cdirected focus\n\u201cmental practice, meaning that you have some point of concentration during the\nexercise. I would define it as the art of bringing your awareness into the\npresent moment, and it is very effective at handling your stress in the right\nnow. Counting your breaths, visualizing, imagining a waterfall, listening to\nguided audio \u2014 all these would be versions of mindfulness.<\/li><\/ul><ul><li>Meditation: Meditation, as I define it, is\nhelping you get rid of your stress from the past. Nishkam karma meditation\nrequires no effort, no focused concentration, and, thankfully, no struggling to\n\u201cclear the mind.\u201d<\/li><\/ul><ul><li>Manifesting: Manifesting: Designing a life you\nlove. The act of being grateful for what you have while simultaneously\nimagining your dreams as if they are happening now. The process of manifesting\nis multifold: 1. Give thanks for what you have. 2. Clarify your goals. 3. Take\ntime to imagine one goal as if it is happening now. 4. Detach from any outcome.\nThis isn\u2019t something you simply wish into being; you still have to get off the\ncouch and take inspired action. manifestation a more effective tool at the end\nof meditation.<\/li><\/ul><\/li><li>Mantra \u2014 Sanskrit for \u201cmind vehicle\u201c\u2014 is a word\nor sound used as an anchor to de-excite the nervous system, access more subtle\nstates of consciousness, and induce deep, healing rest.<\/li><li>In zivaLIVE, which is face-to-face, you\u2019re given\na personalized but meaningless primordial sound<\/li><li>You need only fifteen minutes [to meditate] \u2014\nbonus: you can do it in your chair at work, on the train, or even with your\nkids screaming in the next room.<\/li><li>Write down your intention for picking up this\nbook, no matter how vague, silly, or ambiguous it may feel right now.<\/li><li>Don\u2019t think you have to set out to be the best\nmeditator in all the land. Don\u2019t worry if you find your mind far busier than\nyou would like it to be.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2 Tapping the Source<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Now I see all that stress and worry as wasted\nenergy.<\/li><li>People can tell if you\u2019re there to serve them or\nto serve yourself.<\/li><li>Stress keeps you in survival mode, which keeps\nyou focused on yourself. Meditation helps you get out of that primal \u201cfight or\nflight \u201cmode, so you can give more generously and access creative ideas, even\nin high-stress situations.<\/li><li>Adaptation energy is your ability to handle a\ndemand or a change of expectation.<\/li><li>Eyes-Closed Exercise: The 2x Breath = Doubling\nthe length of the exhale<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 Stress Makes You Stupid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Exercise is exercise; meditation is meditation.<\/li><li>\u201cThere is no such thing as a stressful\nsituation, only stressful responses to a given situation.\u201d<\/li><li>We juggle many demands on our time; our stress\nis the negative impact we allow those demands to have.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4 Sleepless in Seattle \u2014 and Everywhere Else<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sleep is rest for your brain; meditation is rest\nfor your body.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5 Sick of Being Sick<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Eyes-Open Exercise Cooling Breath: Roll your\ntongue like a straw, then breathe in for a count of 5 and out for a count of 5,\nletting both the inhale and the exhale flow through your tongue straw.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6 The (Legit) Fountain of Youth<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7 The \u201cI\u2019ll Be Happy When&#8230; \u201cSyndrome<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Your happiness exists in one time \u2014 right now \u2014\nand in one place \u2014 inside you.<\/li><li>Meditation allows you to transition from being a\nbag of need looking for fulfillment to fulfillment looking for need.<\/li><li>Ask yourself: What is the most pressing need of\nthe time? How do my gifts best serve the need of the time?<\/li><li>Eyes-Open Exercise = Gratitude Exercise: Every\nmorning and every night, write down three things you are grateful for.&nbsp; Water the Flowers, Not the Weeds.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 The Z Technique<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mindfulness helps you deal with stress in the\npresent moment; meditation gets rid of stress from the past; and manifesting\nhelps you create your dreams for the future.<\/li><li>It\u2019s best to do your morning sitting just after\nwaking so you start your day fully rested and at peak creativity and\nproductivity. Do this before breakfast, coffee, or computer time.<\/li><li>Your second sitting will occur sometime in\nmidafternoon or early evening \u2014 not immediately after lunch, between noon and\neight p.m., ideally before the afternoon slump sets in.<\/li><li>You don\u2019t have to be rigidly attached to the\nsame schedule every day; <\/li><li>Meditating too late can make sleep difficult.<\/li><li>Do it on the train, in a park, at your desk, in\nthe dark \u2014 it sounds like a children\u2019s book, but the truth is that you really\ncan meditate in any setting.<\/li><li>If you have the choice between bright or dim\nlights, a loud setting or a quiet one, go with the low-light, low-noise option\nif you can, simply because it will be more enjoyable.<\/li><li>The only necessary thing is a place to sit with\nyour back supported and your head free. Your legs can be crossed, stretched\nout, pulled up toward your chest \u2014 comfort is key.<\/li><li>We\u2019ll begin with the <strong>mindfulness<\/strong>\nportion of our practice \u2014 the first of the 3 M\u2019s \u2013 for 1 to 2 minutes. <ul><li>Remember that mindfulness is the art of bringing\nyour awareness into the present moment: <\/li><\/ul><ul><li>Begin with your eyes closed, your back\nsupported, and your head free. <\/li><\/ul><ul><li>Take a moment to enjoy the easy flow of your\nbreath in and out of your lungs, then gradually shift your attention to all the\nsounds happening around you. Hear what you\u2019re hearing. Listen for the most\nprominent sound in the room \u2014 maybe it\u2019s your coworker on the phone or the\nair-conditioning clicking on. Then, after a few breaths, gently shift your\nawareness to the subtlest sound you can detect \u2014 the sound of your own\nbreathing or ambient noise from the hallway.<\/li><\/ul><ul><li>Enjoy this for a few more breaths and then, on\nyour next inhale, gently bring your awareness to the most prominent tactile\nsensation in your body right now<\/li><\/ul><ul><li>Recognize it and then shift your attention to\nthe subtlest tactile sensation, whether it\u2019s your hair lightly brushing your\nneck or the feeling of the air entering and exiting your lungs. Take care that\nyou\u2019re not judging the sensations as \u201cgood \u201cor \u201cbad \u201c\u2014 simply notice what is\nthe most prevalent and most subtle.<\/li><\/ul><ul><li>After a few moments, shift your awareness to\nyour sense of sight. Yes, your eyes will be closed, but what can you see?\nBlackness? A sliver of light coming through the space where your eyelids meet?\nPerhaps you even see colors in your mind\u2019s eye.<\/li><\/ul><ul><li>Gradually shift your attention to your sense of\ntaste.<\/li><\/ul><ul><li>After a few breaths, start to notice the\nsubtlest taste \u2014 maybe you can taste the salad dressing from your lunch or the\nminty flavor of the gum you enjoyed afterward, or maybe it\u2019s nothing more than\na sense of your mouth being acidic or dry.<\/li><\/ul><ul><li>Finally, let yourself smell what you\u2019re\nsmelling.<\/li><\/ul><ul><li>Now I invite you to pull the lens of your\nawareness back and simultaneously bring all five senses into your awareness at\nonce:<\/li><\/ul><\/li><li>The Second M: Meditation \u2013 for 13 to 14 minutes<ul><li>Let your mantra come to you. Let it bubble up\nfrom the back of your brain effortlessly and innocently. Don\u2019t actually say the\nmantra out loud; that would be chanting. You\u2019ll gently hear the word one in the\nbackground of your mind, helping to usher you into the subtler states of\nconsciousness. You can simply enjoy the sound of the word, happening faintly in\nthe background of your mind. You\u2019re using the word as an anchor and setting\nyour body and mind up for deep rest and surrender.<\/li><\/ul><ul><li>Thoughts are not the enemy. Remember that the\nmind thinks involuntarily just like the heart beats involuntarily, so please\ndon\u2019t try to give your mind a command to be silent. You have your trusty\nanchor, one, to come back to when you notice you\u2019ve taken a mental field trip.<\/li><\/ul><ul><li>Your meditation period \u2014 the part of the Z\nTechnique that you will soon see can feel a bit like a nap sitting up \u2014 should\nlast about fourteen minutes. Eventually you will need only about one minute of\nthe mindfulness appetizer. It\u2019s no problem if you want to check your watch. &nbsp;Ideally, however, I want you to train your own\ninternal clock so that you can move away from relying on any kind of an alarm\nat all. Simply put, they\u2019re too alarming. I would rather you check your clock a\nhundred times than get yanked out of the meditation by your alarm going off.<\/li><\/ul><\/li><li>The Third M: <strong>Manifesting<\/strong> \u2013 for 2\nminutes<ul><li>We start the manifesting portion from a place of\ngratitude. What am I grateful for right now?<\/li><\/ul><ul><li>After you finish your fifteen minutes of\nmindfulness and meditation, you will check your timepiece, let go of the mantra\nanchor, and move into the safety stop. The safety stop only takes two minutes.\nYou begin with a moment of gratitude, then I invite you to think of one dream,\none goal, or one desire and imagine it as if it were your current reality. This\nis really the trick to manifesting: Imagine the dream as if it is happening now.<\/li><\/ul><ul><li>We all think we are chasing a goal, but the\nreality is, we\u2019re chasing how we assume the goal will make us feel.<\/li><\/ul><ul><li>Once you can feel and see this dream happening\nall around you, ask yourself who would be the first person you call to share\nthe news with.<\/li><\/ul><\/li><li>And then, when you\u2019re ready, slowly open your\neyes and come back to your surroundings.<\/li><li>A deep meditation is no better for you than a\nshallow meditation.<\/li><li>Meditations generally fall into one of five\ncategories \u2014 three of which are effective, two of which are not.<ul><li>Effective Meditation Experience # 1: The Thought\nTrain &#8211; thoughts are not the enemy of meditation; effort is. Thoughts are an\nindicator that stress is leaving the body.<\/li><\/ul><ul><li>Effective Meditation Experience # 2: The Party &#8211;\nHere\u2019s how you want to handle thoughts and mantra happening simultaneously:\nTreat it like a party.<\/li><\/ul><ul><li>Effective Meditation Experience # 3: Bliss Field\n&#8211; You have a momentary thought of, Oh, wait, I\u2019m off the mantra, but the last\nthought you had was the mantra. There\u2019s this little space of time there that\nyou can\u2019t really account for. Maybe you were drifting or maybe you were dozing\nor maybe it felt like sleeping.<\/li><\/ul><ul><li>Ineffective Meditation Experience # 1:\nContemplation &#8211; You realize you\u2019re off the mantra, but you choose to stay off\nthe mantra because you have to finish solving the great mystery of whether to\nwork or work out. No need to have a journal next to you to write down every\nsingle thought that comes up. Just let it go and trust that amazing ideas are\ngoing to be flowing more freely in your waking state. Anything worth knowing\nwill still be there for you after the meditation is over. The only real\ndifference between contemplation and the thought train is that in\ncontemplation, you realize you\u2019re off the mantra and actively choose to remain\noff.<\/li><\/ul><ul><li>Ineffective Meditation Experience # 2: The\nBaseball Bat &#8211; The fifth thing that can happen during meditation is that we use\nthe mantra like a baseball bat to whack the thoughts away.<\/li><\/ul><\/li><li>You should treat both your mantra and your\nthoughts as guests. When you realize you\u2019ve taken a mental field trip (which is\nallowed), gently float back to your mantra.<\/li><li>Noise is no barrier to meditation.<\/li><li>Here\u2019s the trick about the baseball bat. We\nusually use it when we are trying to get to the bliss field. The more you try\nto get there, the farther away you\u2019ll move from it.<\/li><li>You don\u2019t get any gold stars for staying in the\nbliss field for two extra minutes. That is not up to you. The bliss field is\njust one of the things that can happen during the cycle that is meditation.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9&nbsp;&nbsp;&nbsp; Better Parking\nKarma<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Karma is simply the actions you take and the\nripple effect of those actions in your life. <\/li><li>Dharma, on the other hand, is the Sanskrit word\nused to describe your life\u2019s path or greater purpose.<\/li><li>When we detach ourselves from the outcome, we\nallow things to be as they are rather than as we force them to be.<\/li><li>The habitual reaction, when faced with hard\ntimes, is \u201cWhy is this happening to me?\u201c What I would encourage you to think\ninstead is, \u201cWhy is this happening for me?\u201d<\/li><li>Eyes-Closed Exercise Superpower Pose &#8211; Start by\nbringing your arms over your head to make a giant V shape or what referees do\nto signal a touchdown. Make sure your palms are open and facing each other. Holding\nthis pose, we are going to start something called \u201cbreath of fire, \u201ca fast in \/\nout through the nostrils. Breathe quickly for 30 seconds, softening the face\nand letting the impulse for the breath start with the belly. Now lower your\narms, close your eyes, and take a moment to check in. What is the most\nprevalent body sensation happening right now? How do you feel now compared with\nhow you felt before you started? Now begin the breath of fire again, this time\nfor 45 seconds.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10&nbsp;&nbsp; The Most\nAmazing Version of You<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Are you evaluated and potentially promoted based\non how you feel about your job or how you actually perform your job? <\/li><li>How you feel about the process of pursuing\nphysical health doesn\u2019t matter; all that ultimately matters are the real\nresults that come from those lifestyle changes.<\/li><li>Of course, it\u2019s impossible to prove their rest\npatterns directly contributed to their brilliant insight and output, but it\ncertainly seems more than coincidental that some of the most extraordinary\nthinkers in history all followed variations on this pattern of behavior.<\/li><li>When I talk about expanding consciousness, what\nI mean is our awareness of how we connect with the world and our place in it.<\/li><li>There are three telltale signs of how much\nconsciousness you have: <ul><li>The ability to hold many things in one awareness\n\u2014 that is, to be mentally engaged on multiple levels effortlessly<\/li><\/ul><ul><li>The ability to detect subtleties<\/li><\/ul><ul><li>The ability to detect themes<\/li><\/ul><\/li><li>Here is your challenge, if you choose to accept\nit: Don\u2019t preface your future unveilings (of any kind) by pointing out and\nobsessing over every tiny flaw. You may judge something as imperfect, but\nothers might not view it that way at all. When you apologize preemptively,\nyou\u2019re giving them permission to lead with disapproval.<\/li><li>One of the most important elements of success is\nconfidence \u2014 whether real or projected.<\/li><li>In the famous words of Yoda, \u201cDo or do not.\nThere is no try.\u201d<\/li><li>o one wants to pay to watch you do something\nwith effort, but everyone will want to see you do your work with a sense of\nease, confidence, and self-assuredness.<\/li><li>Most of us have spent a long time strengthening\nthe \u201ctrying\u201c muscle because it gives us an easy way out if we don\u2019t succeed.\nGet rid of that safety net.<\/li><li>Once you break the apology addiction and the\ntrying trap, you can step into the most amazing version of you.<\/li><li>Eyes-Open Exercise Breaking the Apology\nAddiction &#8211; For one whole week, challenge yourself not to apologize. To keep\ntrack, find a special place in a journal, or even make a note in your handy\nsmartphone, where you can keep a tally of each time you unnecessarily apologize\nand catch yourself after.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>11 From Om to OMG!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>ind the Gap<\/strong><\/li><li>The gap you have between stimulus and reaction \u2014\nthat split second that less stress affords you to choose how you\u2019ll respond to\na given situation \u2014 can affect the direction of your entire day as well as the\ndays of the people around you. <\/li><li>Leaders become far more effective and win over\nthe rest of the team when they radiate a sense of self-mastery in any scenario,\nwhich allows everyone around them to feel more at ease.<\/li><li>There is an automatic gravitation toward someone\nwhose energy is calm and confident, especially in the midst of uncertain or\nchaotic situations.<\/li><li>Eyes-Closed Exercise Love Bomb: Start the Love\nBomb by imagining that someone you love very much is sitting about three feet\nin front of you. On your inhale, allow yourself to receive the love flowing\nback from this person, supercharging every single cell in your body with this\nfeeling of love and gratitude. As you exhale, imagine sending that out to the\nentire room.<\/li><li>Now imagine wrapping the entire planet with this\nbeautiful feeling of love. Take a moment to surrender into that sense of\nexpansiveness and connectedness, and know that as you blast the entire universe\nwith love, it\u2019s simultaneously sending it back to you.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>13 Up-Level Your Performance<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>There is an advanced technique I sometimes share\nwith my more experienced students to use a few minutes after their practice to\nreframe events from their pasts. Taking a few minutes to revisit important\nevents from your past from your least excited state of awareness can help you\nanswer the question \u201cWhy did that happen for me?\u201d<\/li><\/ul>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Stress Less, Accomplish More by Emily Fletcher Book Review The good: The book contains a meditation approach that I imagine will help sales professionals manage their stress &#8211; esp. before key meetings, after losing deals, and in general, at the end of the quarter. The approach is to do the following: What: Meditate for ~15 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_import_markdown_pro_load_document_selector":0,"_import_markdown_pro_submit_text_textarea":"","_monsterinsights_skip_tracking":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-825","post","type-post","status-publish","format-standard","has-post-thumbnail","category-uncategorized","entry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.4 - aioseo.com -->\n\t<meta name=\"description\" content=\"Stress Less, Accomplish More by Emily Fletcher Book Review The good: The book contains a meditation approach that I imagine will help sales professionals manage their stress - esp. before key meetings, after losing deals, and in general, at the end of the quarter. 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