Habits are necessary and we all have them. You want to improve, learn, grow, move better, be more efficient and powerful in your actions and interactions? Check your habits. In this short episode I describe the small and powerful 3-step habit I’m trying to implement in my own life and teach my students: A habit that only takes a few seconds each time, but can revolutionise your life if you stick with it.

I'm making a bold claim in this episode: Our perception of limitations is a choice. We are fundamentally limitless.

Are you a spiritual person? Does your spirituality include your body? If not, you’re missing something…

Is intuition some kind of magic that pops up out of nowhere? Intuition is knowledge you come up with in your area of expertise. It is how a creative mind functions.

The space between intention and action is where learning, change and growth can happen. But first we must be able to perceive that space. It can be very small. There is only one way to open that gap to be able to maneuver in it: SLOW DOWN. Slow down and pay attention.

"All change, as you know to be true, comes from within, and it starts from you first." James Wedmore If we’re still on time to save the world, the change will come from within. This is the work I, you, we, can do and must do to make this a better world.

"Some people are more certain of everything than I am of anything." Robert Rubin It’s pretty obvious: I’m an introvert. It has a cost. The world around me tends to ignore me; it’s just too loud and moves too fast. I guess I’d have to raise my voice.

"Anyone who acts without paying attention to what he is doing is wasting his life.” Nadia Boulanger Boulanger taught her brilliant students (some of the most prominent composers of the 20th century) to pay attention. She thought of it as the most valuable part of her teachings. I believe it applies to you and me, not just to world-famous composers.  I teach my students to pay attention to themselves in movement. It’s a major tool in being present and able to learn and improve. Take a few moments to do this exercise in attention with me.

"Be sure your intention is clearly present in your movement. The movement organises itself when your intention is clear."​ Moshe Feldenkrais A little about what it means to have a clear intention, with a short Mindful Movement exploration, Feldenkrais style, to demonstrate it.

"Do the best you can until you know better. Then when you know better, do better." Maya Angelou The deep meaning I’m getting from today’s quote is this: What I’m doing today is good enough. Tomorrow I’ll do better, which doesn’t mean that what I did today was too little.

If you know what you are doing, you can do what you want.

You must keep learning to maintain a young mind, but also, what you learn must be meaningful for you. It must serve a purpose.

"What we pay attention to is actually a choice." Jeff Warren I had to calm my monkey mind a bit to start having that choice. I find it easier to direct my attention to myself in movement.

"Anything new is accomplished by unqualified people". James Clear When you're doing something you've never done before, you're not qualified. Not yet. That's how great new things come to life. Always by unqualified people.

"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." - Viktor E Frankl Noticing that space, and then making it wider so we can create choice, is what every transformation path is all about.

Your Weekly Quote #1 "The place to improve the world is first in one's own heart and head and hands, and then work outward from there."  Robert Pirsig, Zen and the Art of Motorcycle Maintenance