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Okay, welcome to the main audio for "Emotional Mastery." So let's talk about emotional mastery in more detail now. How can you manage your emotions, how can you control, I don't like the word control, but let's just say manage your emotions so that you feel better and stronger while you're learning English. So it's easy to say that "Oh, feel good when you're learning English," but unfortunately a lot of people feel bad when they're learning English. A lot of people feel bored. Or maybe just in your life in general, you're tired, you're working hard, and it's difficult to learn English also and still feel energetic and happy.
So we have to learn some techniques, some methods to manage our emotions, to make sure our emotions are feeling strong while we're learning. And remember, again, that emotion and psychology are 80% of success. And a lot of people talk about this
in the academic world. Dr. Stephen Krashen, again he's the top expert on language acquisition, language learning and language education, and he talks about this idea of non-linguistic factors. Which basically means psychological and emotional factors, that they're more important than the method you're using. Tony Rabbins, the famous peak performance coach, talks about this as well. He says directly success cornes from emotion, 80% of success is emotion. The other 20% is the method, it's how you doit.
So we've got to master our emotions to master English. How are you going to do to that? Let's talk about that now. There are two keys to emotional mastery. One is your physiology, again it's your body, how you use and manage your body. And second is your focus, your mental focus. Now a lot of this cornes from again Tony Rabbins andJoe Vitale and some other peak performance coaches so I'm using their information and I'm applying it, I'm focusing it on this process of learning English and how can you take those ideas and use them to increase your English learning power, so you learn faster, so that you speak better. So again we have two ways to manage our emotions. One is physiology, through the body. And the other is through focus, mental focus.
What you think about again and again and again.
ln this lesson we're going to talk about physiology, managing physiology. So this is an easy way to change your emotional state.
So let's imagine that you are tired. You've gone to work, you've worked a very long day. You're tired. And you're thinking "I don't want to study English." How can you change that feeling? W ell you can try to talk to yourself "Oh, I should study, I should study, I should feel better," but usually that doesn't work, right? Usually you still feel tired. What you have to dois start with your body.
Change your body. What does your body look like when you're tired?
Usually your shoulders are going to be forward. Is your head going to be up or is your head going to be clown? Well, usually when you're tired you're head is going to be a little bit clown, your chin will be kind of clown. What about your face? Will you have a big smile on your face or will your face be kind of loose? Well, it's usually going to be more use, right? You're not usually smiling big when you feel tired. And your eyes, where are your eyes looking usually when you're tired? Again, clown. So the whole body tends to be forward and clown when you feel tired. So an easy, very simple way to change how you feel, how you physically feel, your emotion and in your body is to just make small changes in the way you're using your body.
Try it now. Lean forward. Put your shoulders forward. Put your chin clown. Look clown. Put your body into a tired position, notice how you feel. Now let's change it. Pull your shoulders back
and your chest up. Bring your chin up. Bring your eyes up. Look up. And now, even if you don't feel happy, I want you to smile really big. Put a big smile on your face, fake it. Look stupid.
Okay, so a big smile, shoulders back, chest up, eyes up and a big stupid smile, a big grin, on your face. Do you feel differently now?
You probably do.
Just by changing the position of your body, l'm doing it right now myself, I can feel that I feel more energetic. I feel happier just by shifting my body. When I go back and I put my shoulders forward and my chin clown and my eyes clown, I can feel some energy going clown, right? The energy in my body gets less.
When I pull my shoulders back, my chest up, my chin up, my eyes up, l'm smiling big, just faking it, acting like a crazy person, I feel much better. And you do, too. So that is such an easy way to change how you feel, to change your emotional state just by shifting your body. It's a simple way to get control of your emotions and to master your emotions.
So here's what I want you to do. Every time you listen to these lessons or any English lessons or any kind of English studying, I want you to first change your body. Before you listen to those lessons and while you're listening, I want you to think about, consciously think about pulling your shoulders back, pushing your chest up, chin up, eyes up, and make yourself smile. You probably
didn't smile much in your English classes when you were younger but this time I want you to smile even if you feel like you are being stupid. It doesn't matter, doit.
You're going to change your body and by changing your body you're going to feel better, you're going to have more energy. And when you have more energy, when you feel better, you learn faster. There's a lot of research about this. And it shows that people who have more energy, who are feeling good emotionally, learn faster. People who are tired and bored learn much more slowly.
What's another way that you can change your emotion by changing your body? W ell another very easy way is through breathing. How you breathe determines the energy in your body and how you feel. So for example if you have a very shallow breath, you're breathing very shallowly...small little breaths...tight chest. You're going to feel different than if you're taking big breaths that are deep...that was just two breaths, already I can feel in my body a lot more energy. So taking deep breaths, it's such a simple way and yet it's very powerful. That's why in a lot of spiritual traditions, in Buddhism for example, and also in martial arts, in sports, you find that they will focus on breathing. They will tell their students to breathe more deeply. They have a very kind of controlled way ofbreathing because they know by
breathing very deeply they can change their emotional state and their physical state. lncrease their energy. lncrease the aliveness in their brain, the alertness in their brain.
So this is another thing I want you to do before you learn English. Any kind of studying, these lessons or a book, anything, I want you to focus on breathing deeply. Maybe just two minutes, for two minutes I want you to take deep breaths. Hold it for maybe 2, 3, 4 seconds and then let it out. Then doit again. Hold it...and breathe out...and again and again, 1 or 2 minutes deep breathing. Of course at the same time remember you're changing how your body is moving and how you're sitting.
You're changing your posture. Of course posture means body position so you're going to have a strong posture. lt means you're going to have the shoulders back, your chin up, your eyes up, chest out. That's number one. And then number two you're going to breathe deeply. Hold...and out...and again. So again, strong posture, shoulders back, chin up, eyes up and then deep breathing. Do this for 1 or 2 minutes every time before you listen to my staries. I know it seems crazy, it seems so simple and yet it will totally change the way you feel while you're learning. Because you will feel differently you will learn differently.
Just this simple, simple technique can increase your learning by two or three times, two or three times faster because your brain will be awake when you're listening to English. When you're bored, when you're tired, your brain is half asleep. You're just not learning efficiently. When you're breathing deeply and your body is in a strong posture you feel better and you learn faster.
Of course the next factor we already talked about a little bit is your face. You gotta control your face. Why? Because your face shows emotion. But your face also can create emotion. Just by smiling big, pretending, looking like a stupid person, it doesn't matter. Just by faking it, just by making yourself smile bit you'll actually change your emotion. You'll change your feeling. It's very hard to feel depressed and tired when you have a big smile, even if you're forcing the smile.
So that's another thing I want you to do. Everyone on the train will think you're crazy while you're listening tome but I want you to have a big smile every time while you're listening to the lessons. Right now, doit. So you're going to have a strong posture. You're going to breathe deeply. And you're going to smile big, every time, before, during and after these staries.
What's another way we can control our physiology and therefore influence our emotional state? Well another thing about the body
is the body likes to move so we're going to talk about movement.
You're going to have a strong posture.
You're going to breathe deeply. You're going to have a big grin on your face, smiling. And then you're going to move. Because movement creates energy and energy wakes up your body so that you learn faster. I mentioned this in the introduction a little bit.
We're going to talk aboutit more now in detail.
You should always be moving your body while you're learning English. This is the opposite of everything you learned in school. ln school they told you "Don't move. Sit in your chair." Right, so you're sitting in your chair and what happened? Your body became stiff, you became tired. You were bored. W ell this is the opposite. You're not in school anymore. You're learning independently and it means you're in control now. And so I want you to do the opposite of what happened in school.
I want you to move your body every time you're learning English. This can be very simple. If you're sitting in a train, okay, it's hard to walk around. So you could just stretch your body. Consciously stretch, stretch your leg a little bit. Stretch your arm. Move your head around in a circle. Small little stretches, just make sure your body is moving even a little bit. Even better is to go for a walk. You have a phone. You're listening to the lessons. Get outside.
Walk on the street. Walk in the woods. It doesn't matter. Get out and walk. Move your body. Keep your posture strong while you're walking. Shoulders back, chin up, eyes up, chest up...breathe deeply while you walk. And of course, smile big while you're walking.
Everyone will think you're crazy. It doesn't matter. Use this system. I promise you you're going to have a totally different experience while you're learning English.
Nothing like the schools you went to before. So it's very important. If you want to, if you love to exercise, you can run while you're learning English. Put on your running shoes. Get some exercise in your body at the same time that you're learning. You can do two things at the same time. So walk or run. Keep that body moving at the same time always. It's going to keep energy coming into your body, flowing into your body. That wakes up your brain and that makes you learn so much faster.
Another idea is go to the gym. Bring your phone again and work out, lift weights or do whatever you do at the gym. Again you're using your body, engaging your body at the same time.
Okay so let me just review very quickly how you're going to use physiology to master your emotions. Number one, posture.
Shoulders back, chin up, eyes up, chest up. Number two, breathing...deep, deep breathing. Number three, your face. A big
smile every time you're learning English. Even if you feel terrible, I don't care. Smile big while you're listening to these lessons. And then finally, number four, movement.
You're always going to be moving your body somehow. If you're in your car, if you're in the train or the bus, you're going to maybe make small movements. But ideally the best thing to dois to be outside walking, moving that body, or in the gym, or even runn1ng.
So you're going to change your physiology. Now what happens if after maybe 20 minutes, 30 minutes, you start to feel tired again. You're listening to the lesson and you're starting to get a little bored "Oh, Kale keeps talking...oh god...oh l'm getting bored with this." Well, you can just quit...that's what most people do.
But don't do that. What you need to dois just wake your body up again so pause. Pause that lesson. Stop. Give yourself a little break. Change. Listen to some exciting fun music again. Get up,
dance around, move, smile big, get your posture strong again, breathe more deeply. Wake up your body, maybe for 5
minutes...and then back to the lesson again. Do this every time.
Anytime during a story you start to feel tired or bored, just pause.
Take a break, a 5 minute break and wake up your body. So anytime during a mini-story, during a main explanation, it doesn't
matter. Pause anytime you feel your energy going clown. Change, listen to your favorite music, jump around, move, make your posture strong again, smile bigger. Start feeling great. Get that energy in your body then return to the lesson again.
Okay, so that's it for the main explanation here of "Emotional Mastery." You're going to focus on your physiology. You're going to focus on mastering your body, using your body to change your emotions. Using your body to change the energy that you feel and therefore using your body to learn English much, much faster.
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Okay, welcome to the mini-story for "Emotional Mastery." Let's get started.
*****
Laura wanted to be rich.
Laura was a beautiful, intelligent woman.
She was beautiful. She was intelligent. But, unfortunately, she was poor. So Laura went to Las Vegas. She went to Las Vegas to get rich.
She walked into Caesar's Palace.
Caesar's Palace is a casino.
She walked into Caesar's Palace with a big smile on her face.
She was smiling because she thought she was going to become rich. ln fact, she knew she was going to become rich.
She walked to the blackjack table.
She took out money from her pocket. She took $6,000 out of her pocket.
She put the money on the table. She bet all of the money on the first game.
Laura lost all her money. She was really, really poor. She cried, "Oh no, I lost all my money."
Warren Buffett is one of the richest people in the world.
Warren Buffett does not play blackjack.
He buys stocks.
Stocks are parts of companies, like a piece of a company.
Warren Buffett was at home. He opened his computer at the same time that Laura went to Las Vegas.
Warren opened a webpage and bought stocks. He made $60 million dollars and frowned.
Laura lost $6,000. Warren Buffett made $60 million.
First, she cried. But then she changed her physiology. She pulled back her shoulders. She put her chin up. And she smiled. She said "I will become rich."
Later, Laura went to Canada to dig for gold.
So she got a shovel and she started to dig. Every day she dug for gold, five days, ten days, digging for gold, digging for gold. After sixty days, her back hurt because of her bad posture.
After ninety days, Laura's back hurt and she had no money. She started to cry "Oh, my back hurts. And I have no money."
But then Laura changed. She changed her posture again. She smiled. She brought her shoulders back. She breathed deeply. She said "I will become rich." So she went to Singapore to start a business selling underwear.
She made $28 billion dollars. She became the 01ieen of Singapore... The queen of underwear. Laura became super-rich.
She got the money.
Who wanted a lot of money?
Laura, Laura wanted a lot of money.
She was beautiful. She was intelligent. But, unfortunately, she was poor. So Laura went to Las Vegas. She went to Las Vegas to get rich.
Where did she go?
Las Vegas.
Why did she go to Las Vegas?
To get rich, of course, she went to Las Vegas to get rich.
Who went to Las Vegas to get rich?
Laura, Laura went to Las Vegas to get rich.
She walked into Caesar's Palace.
Where did she go?
Caesar's Palace, she walked into Caesar's Palace.
Did she run into Caesar's Palace or did she walk into Caesar's Palace?
She walked, she walked calmly into Caesar's Palace.
What is Caesar's Palace?
It's a casino.
Caesar's Palace is a casino.
Did Laura go to a casino in Japan?
No, no, no, no, no. She didn't go to a casino inJapan. She went to a casino in Las Vegas.
What was the casino's name?
Caesar's Palace, the casino's name was Caesar's Palace.
And where was it?
Las Vegas, it was in Las Vegas.
She walked into Caesar's Palace with a big smile on her face.
Was Laura happy or sad?
She was happy. She had a big smile on her face. A big, huge smile.
Was she smiling or was she frowning?
She was smiling. She had a big smile on her face. She was smiling.
Who was smiling?
Laura, Laura was smiling.
When was she smiling?
When she walked into Caesar's Palace, when she walked into Caesar's Palace she was smiling.
Why?
W ell, because she thought she was going to become rich.
She was smiling because she thought she was going to become rich. ln fact, she knew she was going to become rich.
Why was she smiling?
Because she knew she was going to become rich.
She walked to the blackjack table.
Which table did she walk to?
The blackjack table, she walked to the blackjack table.
Did she walk to the poker table?
No, no, no, no, no, no, not the poker table. She walked to the blackjack table.
Who walked to the blackjack table?
Laura, Laura walked to the blackjack table.
What was she doing when she walked to the blackjack table?
She was smiling, of course. She was smiling when she walked to the blackjack table.
She took out money from her pocket. She took $6,000 out of her pocket.
How much money did she take out of her pocket?
$6,000.00.
Where did she take it out of?
Out of her pocket, she took $6,000.00 out of her pocket.
Whose pocket?
Laura's, Laura's pocket, of course. Her own pocket. She took
$6,000 out of her own pocket.
She put the money on the table. She bet all of the money on the first game.
How much money did she bet?
W ell, all of it, all $6,000. She bet all $6,000.
Laura lost all her money. She was really, really poor. She cried, "Oh no, I lost all my money."
Did she win or did she lose?
W ell, Laura lost.
What about Warren Buffett?
Huh, who's Warren Buffett?
Warren Buffett is one of the richest people in the world.
Does Warren Buffett play blackjack?
No.
Warren Buffett does not play blackjack.
What does he do?
He buys stocks.
What does he buy?
He buys stocks.
Stocks are parts of companies, like a piece of a company.
So Warren Buffett buys stocks.
Warren Buffett was at home. He opened his computer at the same time that Laura went to Las Vegas.
When Laura was in Las Vegas, where was Warren Buffett?
At home, he was at home. Warren Buffett was at home when Laura was in Las Vegas.
Warren opened a webpage and bought stocks. He made $60 million dollars and frowned.
Did Warren Buffett lose money or make money?
He made money.
He made $60 million dollars.
How much money did Warren Buffett make?
He made $60 million.
How much did Laura make?
Zero, she made no money. ln fact, she lost money.
Laura lost $6,000. Warren Buffett made $60 million.
Did Laura smile?
Well no.
First, she cried. But then she changed her physiology. She pulled back her shoulders. She put her chin up. And she smiled. She said "I will become rich."
Did Warren Buffett smile after he made $60 million?
No, he didn't smile, he frowned.
Who frowned?
Warren Buffett frowned.
And who smiled?
W ell, Laura smiled. She cried and then she smiled.
Later, Laura went to Canada to dig for gold.
Why did she go to Canada?
She went to Canada to dig for gold.
What did she want to do?
She wanted to dig for gold.
Who wanted to dig for gold?
Laura, Laura wanted to dig for gold.
So she got a shovel and she started to dig. Every day she dug for gold, five days, ten days, digging for gold, digging for gold. After sixty days, her back hurt because of her bad posture.
Why did Laura's back hurt?
Because she had bad posture, of course.
Laura had bad posture while she was digging.
Did she have good posture or did she have bad posture?
Laura had bad posture while she was digging.
What kind of posture did Laura have?
Bad, she had bad posture.
Was her back straight or was it bent?
lt was bent. Her back was bent. She had bad posture while she was digging for gold.
Where did she have bad posture?
W ell, in Canada, she had bad posture in Canada while she was digging for gold.
When, when did she have bad posture?
While she was digging for gold.
After ninety days, Laura's back hurt and she had no money. She started to cry "Oh, my back hurts. And I have no money."
Did she cry, did she feel bad, was she depressed?
Yes, Laura was depressed.
How did she feel?
Depressed.
Was she super-sad?
Yes, she was depressed.
Why was Laura depressed?
Because her back hurt and she had no money.
But then Laura changed. She changed her posture again. She smiled. She brought her shoulders back. She breathed deeply. She said "I will become rich." So she went to Singapore to start a business selling underwear.
Where did Laura go next?
Singapore, that's right, of course. Singapore, she went to Singapore.
Why did she go to Singapore?
W ell, she went to Singapore to start a business selling underwear.
Why did she start a business?
Because, she wanted to become rich.
Laura wanted to be rich.
Where did she go first?
Las Vegas, she first went to Las Vegas. She played blackjack. She lost all her money.
Where did she go next?
Canada. She went to Canada.
Did she dig for diamonds?
No, no, no, no, no, she didn't dig for diamonds. She dug for gold. She went to Canada to dig for gold. But her posture was bad so her back hurt. No money and a painful back. And finally she went to Singapore and started a business selling underwear.
She made $28 billion dollars. She became the 01ieen of Singapore... The queen of underwear. Laura became super-rich.
She got the money.
Did Laura become super-rich?
Oh yes, she did.
How much money did she make? $26 billion?
Ohno.
$27billion?
No, no, no. $28 billion, Laura made $28 billion dollars. She was beautiful. She was intelligent. And finally, she was super-rich.
*****
Okay, that is the end of the mini-story for "Emotional Mastery."
How about you? Was your posture good during this lesson? Were you smiling while you listened? Were you breathing deeply...while you listened? Were you moving your body as you listened to this story?
I hope so. You should. If not, it's okay but next time, next time, be sure. Strong posture, deep breathing, big smile and moving your body as you listen to the story. And one more thing you can do. If you're at home, if you can be loud, you can listen to the story and shout your answers.
So ifI say "What was her name?" you scream "Laura!" You can do this in the train on the bus, too, if you want to. But if you feel strange about screaming in public, then maybe doit at home. If you listen at home, you know, stand up, move your body and shout the answers. Loud, strong posture, don't be shy about speaking English.
T each yourself to be strong when you speak English. And remember, posture, breathing, big smile, and move your body as you listen to every lesson.