Week #3 Just Relax

Most people as life is getting hectic say,”Just Relax.”

This week has been hectic. Yet Just relax is part of the daily practice in the sit.

How tense am I?

The practice of relaxing is an education in body awareness.

Most of the time as I was going through each day. I thought,”hmm not much going on stress wise today.”

Yet when I went to do my sit… It was challenging to get each body part to relax.

Sometimes I needed to just exhale to bring myself to start relaxing. Other times I manually went in the other direction. Yes, sometimes to relax muscles you have to tense them to release them.

And sometimes you need to tense them for as long as you can before letting go. Just to let the muscle know you are serious about relaxing.

Relaxing is good practice.

It only takes a short while to get the body to relax. It is worth the time to get into a relaxed state.

The reason I say this is because sometimes the thought I got is “I’m only going to get all stressed out again so why bother.”

Well I found this week that it lasts for some time. It takes time for the stress to build back up. And guess what then I can just relax again.

It was one thing to sit for 15 minutes. Its a whole different thing to sit and relax for 15 minutes.

I love that it is a progression. I have control. I am in control.

This is what I learned this week. I am in control. I am able to relax. I choose to control parts of my life. Including my muscles and  My attitude.

Make the choice too. It’s time to relax purposefully. It’s worth it. Your worth it.

So go find yourself a place to sit. Close your eyes. Take a few nice breathes. Scan your body and start relaxing each and every part. Go ahead you can do it.

Let me know how it makes you feel.

Blessings til next week.


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Week #2 Hey Who’s in Charge Around Here?

It’s amazing how fast a week goes by.

This week has new challenges that we get to address.

There is always someone that wants to be in charge. That is why I picked the title, “Hey Who’s in Charge Around Here?”

When life happens, when thoughts come, when situations happen. I have finally begun to ask, “Hey Who’s in Charge Around Here?”

Week #2 in Haanel gives an assignment. Week 2 of the sit. The “sit” is setting aside 15-30 minutes a day to sit in silence. In Week #1 we just got to practice doing the time. Yes, just sitting still eyes closed not moving for any reason. Ooops you moved start from the beginning.

But in Week#2 we changed it up just a little bit. Yes, the sit is still 15-30 minutes. Yes, still no movement. This time we add… drumroll please…

This time practice inhibiting all thoughts… Wow… Who get’s to choose what thoughts are going to be in my mind? Yes, me… Kinda. At least at first…

As I was sitting… I never really noticed… but all of the sudden here comes this thought… Now what do I do about it… Oh yah don’t think about it, don’t let it stay gosh what do I do to not think about this thought?

It is an interesting process. Before I started doing this “sitting” I just thought that thought just “IS”. But if I’m in control of this process of thinking… Choosing what I will think about then any and all things that come into my train of thought is MY RESPONSIBILITY. And if I have not been doing this for years….

Who’s in Charge?

Those people out there?

Those people who know better?

Those people who make commercials and tell me my life will be so much better if I just get this new thingy?

My mom?

My dad?

My wife?

My friends?

For so many years I kept hearing them talking in my head about who I should be.

If you haven’t figured it out yet this exercise is to help me/you to start taking over each and every thought that comes into the mind. So the answer is…

I’m in control.

No matter how hard I try to blame someone else about what I think about… It’s up to me whether or not I want to think about what I want to think about.

What my mom, dad, wife, friends, society think or tell me to do or how to be okay. It is still my choice.

Start today to take control of you! For me, I have decided this is my day to be all who I choose to be. It might not always be easy. But it sure is worth the effort.

This week sit and choose what to think or as in the assignment not think about. Its not to empty your brain. But to choose what to think about.

Everyone will challenge you to think like and about what they think about. They are not you! Be you! And let them be them. It’s hard enough just to be me.

Enjoy the sit. Start choosing, take charge and be in control.


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Week 24: Is It an Ending or a Beginning?!

Wow! Here we are at about 26 weeks. I know the post title is for week 24.  It has actually been over 26 weeks.

I know it is hard to believe that over a half of a year has passed by… and this quickly!

I remember a few times completing a course… Moving from middle school to High school. Starting High School as a freshman and looking at the seniors and thinking “It sure is going to take a long time to graduate.”

It seems almost like yesterday. Each of those schools it took 4 years to complete. The kids that were entering looked at the kids about to move on and they looked HUGE.

Fast forward a few years…

I looked at those kids entering the school and “Man they look young!” lol. How quickly we in life go from the one amazed at how advanced those ahead of us look. To those looking back amazed at the journey is already complete.

I know 26 weeks ago I looked at those who were guiding us through this course seemed like…

“Wow how amazing… they got it all figured out… I can’t wait to some day be like them…”

Here I am 26 weeks later… knowing I have started a journey… My education has just begun… Well, I have completed 26 weeks with you and with the MKMMA.  The real journey is just now to commence.

Yes, I just said my education has just begun.. and I know the MKMMA course is almost/ is complete. So how could my education just be beginning?

Now I get to fully implement the different aspects of this life long journey to the full. I know I have been using each aspect of the Master Keys.

I like to relate it to just getting your drivers licence.

How much did you think you knew about driving once you received your little piece of plastic called a drivers licence?

Man I thought I knew it all… Until that first snow storm… The first patch of ice.  The first slippery corner I didn’t think I was going to make.. I could go on and on.

Boy those were the days..  Oh yah that’s right this is the same kind of day!

Driving has been such a blessing and is such a blessing.

The great things I have just unearthed in the MKMMA will be something that will continue to grow and blossom. I know this is just the beginning.

What a cool thing I have been blessed with. I hope you continue to follow this journey I’m on… And yes you too. I’m thinking of where Master Key Cast Iron Press is going. I have a few ideas which I will share over the next few weeks. It appears that there are a few more missing chapters to explore. Enjoy your weekend. Oh and Press On!


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Week 23: On My Own!?

Week 23 has come and gone.. Quickly I might add.

In Week 22A I had planned to do my two days of silence. My schedule and life happened.

After hearing the webcast I decided, “Just do It!”

I let those that needed to know I was “In” Yah I had fears and thoughts about why I was going to have issues with being silent.

It was just like all the other exercises that I have done over the past 23 Weeks. Right when I felt apprehension, fear whatever you want to label it as I just stepped in and started.

I know that each and every assignment I have done reminds me of those workouts I just know the hardest part is starting. By the way I am in the middle of a six week exercise routine that starting the workout is the hardest and easiest part. (Each workout last less than 30 min, some as short as 10 minutes) Yet the hardest and easiest part is just getting started.

Once I start I know I just have to keep moving and soon it will be over. I always enjoy the workout after I am done.

The workouts are many times done before I even realized what I have completed…. then my heart rate and breathing start to race.

My workouts use something called a complex. I am using double kettlebells. That means I have a kettlebell in each hand for the duration of the set.

Each workout is a bit different yet it is the same in that each routine challenges in a different way. The shorter complex workout means I get less time to rest because it took me less time to complete the repetitions.

The complexes I am doing are focusing on squats. Each set can have 10 to 15 squats in it. Then rest and quickly back to more squats.

Here is my Medium day from this week.

Double Cleans x 5, Double Front Squats x 5, Double Press x 5, Double Cleans x 5, Double Front Squats x 5. That is one set. This is week 4 of 6 and the rest is 1.5 times longer than it took to complete the moves. So because it takes me about one minute thirty seconds to complete each rest is two minutes fifteen seconds. Then complete the next set. rest then one more set for a total of three….done.

Less than ten minutes done! Yet it takes my heart rate and breathing another 10 to 15 minutes to return to normal. I do all I can to bring my heart rate and breathing under control. By the last set it normally has not come back down totally. By the time I finish my heart rate finally figures out what I have just done… it normally climbs for some time after I am done…

Anyway enough about that. I am always amazed looking back a few weeks and remember how much I struggled… then I look at how much easier doing the same thing is. I did say easier, not easy.

Back to week 23… Yes I put On My Own as the title of this post… For good reason.

I have been posting over the past month or so that at some point Mama and Papa bird gonna kick us out of the nest…

Well I have decided now is the time… Not that I am quitting or giving up. I am not waiting for someone else to tell me that I am ready.  They knew we were ready already. Heck they might have already kicked us out and I am just now realizing this.

The tools and exercises we have been given and been using for some time now are a part of everyday life. I love the person I am, because I am now that person I never thought I could become.

I have been a Toastmaster for some time now. I realized and pointed out to people what Toastmasters has been for me.

“Toastmasters has helped me become the best me I could be. It was never made for me to be a copy of someone else. Toastmasters has given me the opportunity to find me, so I can share me with the world.”

I know I can say those very same things about my experience in the MKMMA. And to a much higher degree. I have found the one person that could rescue me and take me to where no one else could.

I found the man in the mirror. The reluctant hero within. Was the one who would believe in me, encourage me, and get me to be the person many would love to follow into a bright future.( including me)

So from a certain point of view I can see now that even though I have been doing this course with many, some as guides, some others on their journey. I have been on this journey alone on my own. I have come full circle.  I used to look to others as my guide. They should know more than me. And yet they were able to subtly point everything back to me and when I finally got it. I understood I had the answers I was looking for. The voice within was quietly telling me all that I needed to know about what to do next. Telling me who I could be and how that I am Natures Greatest Miracle.

I know I am not on my own. And yet maybe I am… I thank you for coming along on the journey 26 weeks are almost complete. I have decided they are right it is time to finish strong.

Am I ready for these 26 weeks to be done? Yes and yet a part of me yearns to stay and enjoy the warmth and encouragement. What a great community that wants the best for all who are connected to the MKMMA.

Mark J. talked about commencing. How it is not the end of something but the beginning. When something ends another begins. I have commenced on a new journey with new tools in my tool box. With a spring in my step and a whole new twinkle in my eyes. I think it is the one that I so long ago lost. This time I am choosing to keep the twinkle and the smile. Enjoy the rest of your week til we converse again soon.



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Week 22A: A Week to Look for Pleasing Personality!

I have to say getting to look for pleasing Personality aspects has been great. We are starting to work more towards self motivation. I love that soon mama and daddy bird are pushing each of us out of the nest.

Even though… I think they have somewhat already done it.. They just haven’t told us. I feel ready and willing.

Pleasing Personality.

I have to say for the most part… during my many years living observing personalities. I think for the most part I saw what most people see… All the negative… I know I know… It is easy to see and I guess it was some way for me to stay just a little better than the person with the bad attitude/personality.

I call it the “just ok being ok with not being that bad”. Or really settling for way below average.

This week seeing pleasing personalities everywhere I went was… well a joy. Life focused on good stuff all around me helps me rise to the level that sticks out head and shoulders above the rest.

How hard is it to have a pleasing personality? From what I see. It is easy. My state of mind from all the exercises and activities is well sooo positive that if you have read some of my posts… Paulyanna. lol

Life is meant to be lived with excellence and awe. I settled for average or below average for far too long… I have less time to live than I have lived. So time wasted on average is wasted.

I was not designed to be average. Neither were you. We are the worlds greatest miracle!

Time to keep our focus on setting the standard high for the rest of our lives. Not according to someone else, but by my/your best life standard.

Excel. I said this a few years back and now I can really adopt it as my own. “I’m settling for excellence.” Anything less is not good enough.

I want to be the person everyone wants to be around. That if I’m not there they wish I was. Not because I am so great, but because I am pleasant to be around. I see this as a easy goal. I don’t see it as a goal set too low. For to be someone that those you know want to be near is a goal everyone should strive for.

Thanks for visiting and for sharing your journey with me. Be the one you want to be around for others will see that quality and you will have more friends and acquaintances than you’ll know what to do with.


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Week 22: What Tools are in Your Tool Box?

Here I am in Week 22 and I have tools in my tool box that have been magically been showing up and now that I recognize them. I am putting them to use. Come with me and I’ll show a few to you.

Two weeks ago Mark J. asked us to think about how Fear, Hurt Feelings, Anger, Guilt and Unworthiness could be used as tools. I sat and thought and thought and thought. How could these five things be used as tools.

The first thing that was revealed to me is that through this process (20 plus week of Master Key exercises) it is possible to use these five things as tools. If we had been told in week 2 that this would be possible… most would have told Mark J. and the team, “You’re Nuts!” Now its a challenge, but possible. Well it has been revealed and it is no longer a challenge figuring how to use the five as tools. Now the challenge is using them as tools.

Here is each of the five and a little about how each can be used as Tools!


When I feel fear. I get a great amount of energy. My concentration is very focused on what is vitally important.  Things that are unimportant are just non existent.

So instead of using fear as a wall that stops me. I have all the energy, focus and concentration that I need to move forward. Toward my goals.


When I feel anger. I get tons of energy to change.

I use that energy not to attack the person or situation, but as motivation and when I do the use this energy I will be pleasantly exhausted and much closer to my goal. Rather than angry and frustrated at someone or myself cuz I’m no closer to achieving my goal and I am still just as exhausted.


When I feel unworthy. For the most part it is because I am not focused on who I am and what I what to be.

I use the feeling of unworthiness to show me I am getting off track. I have to make decisions to bring me back to where I need to be. For I am worthy and so are you. We are the worlds greatest miracles!


When I feel Guilt. It shows and reminds me that I am Good.  It is an indication that I know the good I should do and know to do. So just do it!

Guilt validates I am good.  So when I feel guilt, I know what I should be doing and I just need to do it.

Hurt Feelings

When I experience hurt feelings it is an indication that I care. The more hurt the more I care.

Hurt feelings are also a reminder that I should drop my preconceived ideas how the world treat me.

These are the five feelings that I used to see as things preventing me from getting to where I thought I should go or be. Now I know they are tools and when they are used as tools not walls, I will get to where I want much faster.

Here in week 22 we were also given an assignment that I see as ground breaking for me.

From the beginning we have been practicing our 15 to 30 minutes of sitting still and silently. Well at first that was long and difficult. No longer is it difficult or long it is quick and easy. I can get still and silent in a few breathes.

The assignment is to be silent without communicating for a few days. No telephone. No Texting. No Email. No talking.

I have my days picked out. At first I had the little talk with myself about how difficult it will be. Then I just decided I can do it and those in my life will deal with it and so will I. See I have learned how to use my tools to move in the direction of my greater purpose.

I hope you enjoyed this post. I have. If I don’t reply back as soon as is normal… Just know I am on a two day journey to find my true me… In Silence..



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Week 21: Blending Truth and Persistence

Wow, how fast a week goes by!

Many things are coming together week by week. I like how each week has challenges and breakthroughs.

The MKMMA as I see it has all the same ingredients as life.

I have been focusing on persistence this week. It was part of another week, but this week was my week to see it and be it all over again.

I have had a better week this time seeing it and thus being it. I will continue to revisit all the characteristics again and again. The reason why is those things I focus on and see around me are much more within me… on an ever increasing basis.

Life has a lot of persistence aspects in it. Not only people but many things persist. Such as the seasons they come and go and a year later they are back. Days turn into night and back into day.

Truth is persistent also. Truth is very scientific. Truth can be very harsh and also very kind. Truth is impartial. I point this out because I see it all around me and I did read it this week in the Master Keys week 21 sentence 27. I am getting ahead of myself here is an excerpt from the intro this week.

Consequently, if prayer has ever been answered, it will always be answered, if the proper conditions are complied with. This must necessarily be true; otherwise the universe would be a chaos instead of a cosmos. The answer to prayer is therefore subject to law, and this law is definite, exact and scientific, just as are the laws governing gravitation and electricity. An understanding of this law takes the foundation of Christianity out of the realm of superstition and credulity and places it upon the firm rock of scientific understanding.

I know many times I have wondered why prayers were answered in certain ways or if it doesn’t really matter. I know that God is a God of order.  So maybe it does matter and has mattered all along… hhmmm.

Then it goes on to say:

But, unfortunately, there are comparatively few persons who know how to pray.
They understand that there are laws governing electricity, mathematics, and chemistry, but, for some inexplicable reason, it never seems to occur to them that there are also spiritual laws, and that these laws are also definite, scientific, exact, and operate with immutable precision.

Wow… I am challenged by those words and yet I fully understand what they mean.

For I have always read.

Mark 11:22–24 (ESV)

22 And Jesus answered them, “Have faith in God. 23 Truly, I say to you, whoever says to this mountain, ‘Be taken up and thrown into the sea,’ and does not doubt in his heart, but believes that what he says will come to pass, it will be done for him. 24 Therefore I tell you, whatever you ask in prayer, believe that you have received it, and it will be yours.

I have recently asked and believed for rain here where I live in Northern California. I know we are receiving rain currently. I believe it is answer to my prayer.  It will continue to rain in a way that those who doubt will believe. That was and is my prayer. So that God gets the Glory from those who do not believe. That mountain is moving.

On to sentence 27.

27. The Divine Mind is the Universal Mind; it makes no exceptions, it plays no favorites; it does not act through sheer caprice or from anger, jealousy or wrath; neither can it be flattered, cajoled or moved by sympathy or petition to supply man with some need which he thinks necessary for his happiness or even his existence. The Divine Mind makes no exceptions to favor any individual; but when the individual understands and realizes his Unity with the Universal principle he will appear to be favored because he will have found the source of all health, all wealth, and all power.

I have truly focused on Truth this week in my daily sit. The other assignments about using fear,anger, unworthiness, guilt and hurt feelings as tools to bring about the truth about who I am and who I am becoming is unfolding right now. I have my thoughts about how to bring that about.

In one sit I could see a fuzzy wall I was approaching. And instead of slowing down and moving away from it and all those feelings. I ran right toward it and stepped right through what ever it was to the other side. I’ll let you think about and comment what you get from that visualization I had.

Please share your thoughts with me. I love that there is a time for everything. Mark J. this week said something that I know to be true.  “If the MKMMA would have told us 20 weeks ago that those feelings(fear, anger, unworthiness, guilt and hurt feelings) could be used as tools. You would have packed your bags and never came on this journey.” But now it is a challenge to see if I can figure it out… I am close so are you.


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