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Welcome to Mindfulness Essentials!
OPEN, PRODUCTIVE DISCUSSIONS WELCOME!
These mindful materials are created for students at Schilz Martial Arts—and for anyone seeking balance, focus, and clarity. After every kickboxing class, we take a moment to shift from physical training to mental centering. These reflections are designed to help calm the mind, release stress, and strengthen your inner agility—the same way training strengthens your body.

Each lesson—whether you read it, watch it, or listen to it—isn’t meant to give you answers, but to invite reflection. The thoughts shared here come from personal experience, study, and perspective. You’re not meant to think or act like me; instead, you’re encouraged to pause, consider, and connect with what truly matters to you.
​
If a lesson speaks to you, take it with you. If it doesn’t, let it pass. Either way, your presence and reflection are appreciated.
Audio versions of certain lessons are marked with the  icon, and more past lessons are being converted over time—so check back for updates. If there’s a particular lesson you’d like to hear read aloud, or a topic you’d like explored, please share your thoughts in the Comments section.

What We See, What We Think Day 4: Thoughts Create Actions

2/4/2026

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“Actions are rarely spontaneous; they are practiced quietly in the mind first.
I like to review this philosophy because it is simple and direct: ‘What We See, Become Our Thoughts, Our Thoughts Become Words, Our Words Become Our Actions…  until finally this becomes our ‘Destiny’.  The things we do can become part of our reputation.  When people think of us, what image gets processed as our core strength?  Thoughts are quiet rehearsals for future actions.  Long before a decision is made, it is imagined, justified, or resisted in the mind.  What you allow yourself to think about consistently will eventually show up in how you move, speak, and respond.

We have thought about the resistance we get from a person; they show up, and we immediately defend ourselves against whatever they have to say.  We assume the attack position because we imagined they would be offensive right away.  Most of the time, our thoughts have betrayed us.

Today, think about interrupting automatic thinking.  When you notice a thought pulling you toward hesitation, anger, or self-doubt, pause.  Ask whether this thought earns the right to guide your next action, or if there is an unfounded issue going on behind your thoughts.

Questions to ask yourself: “Is this thought helping me move forward?” OR “Am I adding to my current day, or am I subtracting from a positive future self?”
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Day 6 – Becoming More for Others

12/27/2025

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“As we let our own light shine, we unconsciously give other people permission to do the same.” — Marianne Williamson (Coach Carter)
Standing out is not standing out unless it is the outwardly gift you are giving.  You have developed great talent, so why hold it only to yourself?  There are a lot of people who need your inspiration and support, and standing out means providing for others.

True confidence inspires others.  Reflect on how standing out allows you to lift others up—your courage and humility permit them to be courageous, your authenticity makes honesty safe, and your presence raises the energy of everyone around you.  Are you the kind of person who brightens a room when you walk into it, or are you the person who sucks the air out of the room?  The goal of standing out is not to overshadow people; it is to illuminate the path. When you shine, others find their way.
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Day 5 – Taking Bold Action

12/26/2025

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“Fortune favors the bold.” — Virgi
If we have a bold need to stand out, then we have already realized that we will need to work through any fears that will hold us back, we will step over or around any limitations that might present themselves, and we need to push further than most will.  Standing out is not just about confidence—it’s about action.  Today is your day to do something bold: volunteer to lead, share an idea, try a new skill, ask a question, or take on a challenge you would normally avoid.  Avoidance is safe and can keep us from harm.  Avoidance will also keep us from our destiny, which involves great things for us and for others around us.

If we want to stand out with bold intentions, then look at yourself as a flow of water.  You start small, and small obstacles push you in a different direction, but you are still moving forward.  As you grow, fewer and fewer of these obstacles dictate your direction and your path.  Finally, you are a raging river, and nothing stands in your way.

Bold does not mean trouble-free.  It means you are brave enough and strong enough never to let anything move you from going forward.  Boldness trains the mind to break through hesitation. Every time you act with courage, you build momentum and self-respect. Standing out becomes a habit, not a hope.
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Day 4 – Showing Up With Presence

12/25/2025

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“Wherever you are, be all there.” — Jim Elliot
What does it mean, “To Show Up With Presence”?  Presence is the unspoken part of your personality and behavior.  Your presence tells people what to expect before you utter a word.  Most people have outward speech that doesn’t need to be heard.  This is where “Your Actions Speak Louder Than Your Words” comes from.  When you walk into a room, your energy speaks before your words do.

This is the number one defense I preach to kids and adults alike.  Stand with confidence, project your presence so that people who intend to harm you see someone who stands tall and confident, even if you may not feel that way.  At that moment, what you project gets heard.  This projected attitude deters many aggressors.  They think twice about harming you.  The same is true for people who need help.  Project your confidence and willingness to help.  It gets heard, and you become a source of support; you stand out.

Today, practice the presence of - head up, shoulders back, eyes forward, steady breathing.  Presence doesn’t mean pretending; it means being fully aware and fully alive.  People with a strong presence don’t blend in; they naturally draw attention because they’re grounded, calm, and intentional.  Show up today like someone who belongs everywhere they step, stand out.
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Day 3 – Speaking With Confidence

12/24/2025

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“Provide growth with your confidence, influence as many humble minds as you can.
Your voice is one of the most excellent tools you can possess.  It can help and pump up everyone around you, and it can also hurt people.  Words that hurt can be worse than a punch.  One is easily forgotten, and one could be remembered for a long time.

Today's message is about standing out from the positive words that are ministered.  When you speak with clarity, volume, conviction, and support, whether you’re answering a question, stating an opinion, or simply introducing yourself.  Passive people whisper.  Leaders project.  Standing out means allowing your voice to be heard, not apologetically, but confidently.  Speak as if your words matter… because they do.

There is a difference between speaking with confidence to stand out with an ego and standing out to be supportive and concerned.  The ego is an obstruction that will always get in our way.  Never use pride or ego to stand out; you will only stand apart from everyone else and not in a good way.  Do you swear to stand out as a way of emphasizing your speech, and showing people how strong you are inside?  This is ego-driven, or do you use words that will reflect the actual person inside?

Stand out as though your words will be written down and looked at by your mother.  Would she be proud?

​The confidence you share with others is the catalyst for helping others around you!
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Day 2 – Letting Go of the Fear of Judgement

12/23/2025

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“What other people think of you is none of your business.” — Unknow
Have you ever been in a position where you see something going on and sit back and say, “If I say anything, I will seem like a know-it-all”, or “Whatever comes out of my mouth will sound stupid, and they will think less of me”?  There is a quote that intimidates people from saying what is on their minds:  "It is better to remain silent and be thought a fool than to speak out and remove all doubt."  This quote is good when people make snap judgments and speak just to be heard.  This quote is meant to prompt people to stop and think before they speak.  Speak when the time is right.  It is never meant for you to sit back and be invisible.

Today’s lesson is about breaking that chain.  Being judged is unavoidable; being controlled by judgment is optional.  If you speak, people will judge; if you don’t speak, people will judge.  When you understand that people will always have opinions, you free yourself to act boldly and with great intentions.  Practice noticing when the fear of judgment rises within you.  Breathe, and remind yourself that standing out requires courage, not approval.  The words that come out of your mouth may lead to greater discussions or clearer insight for both parties.
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You Were Meant to Stand Out

12/22/2025

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Every person carries a spark—something rare, powerful, and unmistakably their own. Yet many people spend their lives blending in, shrinking back, or waiting for permission to shine.  This week, our mindfulness practice is dedicated to uncovering the truth that ‘You were born to stand out’.  Not through arrogance or attention-seeking, but through courage, authenticity, and the confidence to show the world who you really are.

Each day, we will peel back the layers of fear, doubt, and hesitation and replace them with presence, intention, and boldness.  Standing out is not an accident—it is a decision.  And this week, you make that decision for yourself.

You Were Born To Stand Out

Day 1: Recognizing Your Uniqueness
Day 2: Letting Go of the Fear of Judgement
Day 3: Speaking With Confidence
Day 4: Showing Up With Presence
Day 5: Taking Bold Action
Day 6: Becoming More for Others
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Day 1 – Recognizing Your Uniqueness

12/22/2025

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“You were born an original—don’t die a copy.” — John Maso
Most of the time, if not all, we have idle minds that look for the reason why we were placed on this earth.  We need direction and a sense of purpose to feel solid, and we have a reason for being.  We want the definition to be short, sweet, and to the point.  We hate it when words are vague, and it makes us search for the answer.  Where to start?

 First, most people never stop to consider what makes them unique.  We wait for someone to acknowledge our uniqueness and what makes us special.  When people say things like, “You are so good at… “, or “You have such a gift for ….”   Maybe they are expressing what they want or need in their lives.  Something they want to see more of, so they prosper more, from you and not you.  They may actually be telling you what you need to hear so you can see a gift you have yet to identify.  So, today, it is about acknowledging your strengths, quirks, and natural abilities.  Standing out begins with self-awareness.  You are not meant to be a copy of anyone else; your experiences, perspectives, and personality form a combination that exists nowhere else.  Reflect on what you bring to the world that only you can bring—compassion, creativity, discipline, humor, insight, determination, or leadership.  The more aware you are of your individuality, the more confidently you can live it.

As always, I tell you to write it down.  Not only will this let you see a good listing, but it can also remind you, when you're feeling down, that these strengths are still inside of you.  Lists are meant to be changed and altered.  They are never limitations; they are not bars on a cell door.
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Suite 106, 297 N. Highway US-287
Lafayette Colorado  80026
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