Jonny Miller
@jonnym1ller
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🎙️ Curious Humans Podcast → 🫁 Nervous System Mastery (Bootcamp) →
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🚀Applications for the Spring Cohort of Nervous System Mastery are officially open.
🫁 This training is for you if you'd like to learn evidence-backed tools to increase your capacity, rewire your stress response & explore your inner landscape.
👨🎓Apply →
Jonny Miller (
@jonnym1ller
) has helped hundreds of founders and tech leaders cultivate calm, reduce nervousness, enhance resilience, and elevate their sense of aliveness. In business, staying calm and confident in stressful situations (e.g. important meetings, exec presentations,
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I challenged chatGPT to invent a brand new language... and holy sh*t 🤯
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I suspect that a lot of incredible relationships end due to a lack of nervous system capacity within conflict ~ rather than a lack of love or being not the 'right person'
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The Sandman on Netflix might have been the greatest series I've ever seen 👀
In the spirit of the holidays, we have a gift for the best fans in the world: more Death & Dream.
This deleted scene from The Sandman episode "The Sound of Her Wings" gives us a little more insight into why Death is the way she is. We hope you enjoy it.
- Neil, Allan & David
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this feels like an important insight:
- we do not DO sleep
(instead we create the conditions for sleep to emerge in the nervous system)
the same applies to creativity, love etc.
SO, the proper role of the mind is to *create conditions for the emergence* of our desired state.
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@emilyca5
I asked a similar question recently to crowdsource a 'How to Human' user manual for the 21st Century:
And curated all of the submissions here:
I think it would be fun to crowdsource a 'How to Human' user manual for the 21st C...
🤗 Empathy training
📚 Learn how to learn
🤔 How to ask good questions
What else would make for suitable chapters in the human operating manual?
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I've been reflecting on how, for 80%+ of my breathwork clients who were experiencing symptoms of depression or lethargy... the root cause was repressed anger.
As soon as this was expressed, the depression magically lifted, and their life force returned.
I've had 4 vulnerable conversations in the past week with different men exploring the themes of:
- what is 'clean' anger
- feeling unsafe to express anger anywhere
- how to navigate anger in a relationship context
- how anger is connected to creativity + aliveness
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I'm increasingly convinced that the path to fulfilling work (and life) involves becoming increasingly 'weird' — such that no other human (or AI) could possibly replicate your you-ness.
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I just released ~80% of the tension I'd held in my hips, psoas, & lower back for most of my adult life.
All it took was hours of bodywork, 180mg of MDMA, and then being held in the fetal position for 2 hours whilst I grieved my inner child's sense of existential aloneness.
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Is the fucking secret to calming down your nervous system just humming.
Is this some kind of joke?
Probably the most shockingly effective breathwork practice that I use everywhere I call 'Voo-hum' (this releases nitric oxide into your nasal cavities and can also release accumulated eye-strain tension)
Here's how to try it for yourself (right now!)
↓
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A friend just gifted me one of these — containing 4g of psilocybin — and are apparently being sold in DC 🍄😲
Never imagined reading 'God mode: walls might melt' on the side of a chocolate bar. The times they are-a-changin'
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In 2020, I attempted to spend ten days inside a dark room on the Oaxacan coast, to explore 'darkness technology' & live without light for 240 hours.
Here's what I learned from the experience.
↓
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Also provides a remarkably potent explanation for the etymology behind each word...
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Probably the most shockingly effective breathwork practice that I use everywhere I call 'Voo-hum' (this releases nitric oxide into your nasal cavities and can also release accumulated eye-strain tension)
Here's how to try it for yourself (right now!)
↓
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Most people have their understanding of joy backwards. They think it's a feeling to be earned. It's not. It's our default state. It emerges effortlessly when we feel safe and welcome the full spectrum of our emotional experience.
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This is the essay I've wanted to write for years...
A deep dive into breathwork + how to use it as the remote control for your internal state
↓
via
@every
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Have young kids? Try 'humming' like this guy as a way to co-regulate with your son/daughter as well as downshift your own nervous system at the same time. It's surprisingly effective...
Probably the most shockingly effective breathwork practice that I use everywhere I call 'Voo-hum' (this releases nitric oxide into your nasal cavities and can also release accumulated eye-strain tension)
Here's how to try it for yourself (right now!)
↓
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For the last few years, I've experimented with dozens of therapies, retreats, modalities & experiences (spending upwards of $55k)
After nudging from
@p_millerd
—here's a thread outlining ten of the most impactful + what I learned.
🧵
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🌶 take: in 10 years time, the idea of going to see a 'talk therapist' will be absurd. Therapy that focuses on story alone, without a somatic component, is like pushing down the accelerator without engaging the clutch.
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Okay, this is a truly amazing idea — "SomaGPT" says that Chronosentia's grammar:
"incorporates special markers to indicate the degree of intensity, certainty, or personal significance of inner experiences such as emotions and somatic sensations."
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Here's a radical perspective: when you feel like you have to make a 'decision' — *tiny* or *life-altering* — that's an indication that there is some underlying unfelt emotion to move through.
Once you've recognized and felt the emotion, then you simply move forward with 'the
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Today I'm launching a Shiny New Thing 🚀
It's called the 'Nervous System Quotient' (NSQ) Self-Assessment, which also includes personalized protocols for improving regulation.
If you're curious to try it for yourself, reply below with a 🙋♂️and I'll DM you the link (totally free)
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I predict we're entering an era of 'Atomic Publishing' with books that are:
1. shorter (take <2hrs to read)
2. simpler (just one powerful idea)
3. self-published (<1 month to ship)
Out of interest who is planning to write + ship something along these lines in the near future?
This is a wild story. Was sitting with Kelly a couple weeks ago and talking about her idea. Was also mentioning an experiment of launching a podcast in an hour.
She decided to publish this in a week
But, it’s insanely good. Far better than I ever thought possible. Seems like
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You don't actually experience the world—instead you filter reality through the state of your nervous system.
If you are able to internalise this statement, it will radically change your life.
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You know you're in Bali when... the local medical centre asks if you identify with being 'fully awakened'
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Coining the term "Type-A Relaxation"
There are some activities e.g. NSDR, float tanks, sauna/cold-plunge etc... that are appealing to ambitious over-achievers who struggle with simply 'chilling out' and need it to be an activity they can improve at 🤣
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I think it would be fun to crowdsource a 'How to Human' user manual for the 21st C...
🤗 Empathy training
📚 Learn how to learn
🤔 How to ask good questions
What else would make for suitable chapters in the human operating manual?
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This might be an odd thing to share... but after years of nervous system exploration, my thoughts have shifted such that it feels like my mind is now 'on my side'
Before: I had inner monologues of self-judgment, negative thought loops, imposter syndrome, etc.
After: 95%+ of
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TL;DR: if you think you have a *decision* to make, in reality, you just have more emotions to feel through
Here's a radical perspective: when you feel like you have to make a 'decision' — *tiny* or *life-altering* — that's an indication that there is some underlying unfelt emotion to move through.
Once you've recognized and felt the emotion, then you simply move forward with 'the
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I've had 4 vulnerable conversations in the past week with different men exploring the themes of:
- what is 'clean' anger
- feeling unsafe to express anger anywhere
- how to navigate anger in a relationship context
- how anger is connected to creativity + aliveness
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The great mistake is thinking we must fix our broken parts. It turns out, we only need to love them.
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The Self-Regulation Paradox
A few years back, I fell into a trap (that I also see in many students) along the way of cultivating nervous system mastery.
Initially, when someone discovers bottom-up protocols (4-4-8 breathing, Voo-Hum etc.) it’s a total game-changer.
Instantly,
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Imagine if you had a wearable that beeped whenever you were about to make a shitty decision. You'd buy that right? It would be worth it's weight in gold.
Well good news, you do! It's attached to your head from the neck down, and you turn it on my cultivating interoception.
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@tracyktownsend
my ex-fiance took her own life after an anxiety attack working as a junior doctor.
the system needs to change.
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There's a specific flavor of nervous system up-regulation that arises when
@hubermanlab
likes one of your tweets.
I'm not sure it could be classified as a sustainable protocol... but who knows 🤷♂️
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My housemate is currently drying out all of his books on our porch and it looks quite pretty...
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I’m increasingly convinced that the way to live is to base yourself in a nervous system-friendly neighborhood (surrounded by 🌳)
And then take strategic week-long city sprints to get the hits of cultural stimulation + inspiring connections 🏙️
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The reason that you're avoiding decisions is that you have unfelt emotions and you're not feeling them
“The reason you are stressed is you have decisions to make and you’re not making them.” —
@AlexHormozi
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I'm taking a moment to feel rather chuffed that Nervous System Mastery just crossed $500k in total revenue 🙌
(it feels genuinely meaningful that so many folks are choosing to allocate their hard-earned $$ toward working on their nervous system literacy + regulation!)
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Podcasts are incredible. I genuinely think that you could learn more from following your own curiosity and interviewing 50 humans that fascinate you than paying for a traditional degree. I'm only 50 episodes in but it's easily the most rewarding side-project that I've started.
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@Aella_Girl
my guess is that referring to a potential date as a 'user in your target market' might be contributing to the problem 🤣
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Strategically bringing opponents to the edge of their nervous system's window of tolerance to reduce their reaction time is a devilishly smart strategy...
GOAT MMA Fighter
@GeorgesStPierre
explains gaining an edge through overloading
the opponent's nervous system.
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On the phone, with mum and dad, today and they shared their catch-phrase for 2023: "Adventure before dementia" 👴👵🤣
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Hired a fluffy white motivational coach for my morning workouts — she's utterly relentless🏋️♂️🐾
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@AaronDufall
the ability to stay regulated amidst emotional intensity (high sympathetic tone).
it's analagous to running high voltage through a circuit without the fuse blowing.
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Sauna build complete 🔥
I love
@ramit
's question of 'what is your rich life'?
For me, having access to a home sauna feels like an investment that makes a disproportionate difference to overall quality of life...🔥
(we're 1/2 way through building one in the backyard!)
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A friend recently asked me: "If you had a year to 'explore spirituality, what might you do?"
Having spent the last 5 yrs experimenting with meditation, breathwork, leadership retreats, & psychedelics — this is what I came up with >>
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Love this graphic created by
@SlowwCo
summarising some of the breathing practices we covered in Nervous System Mastery 🫁
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"Financial freedom" doesn't exist if hungry ghosts still live in your nervous system 👻💰
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Yesterday,
@kellycwilde
and I celebrated our first year of marriage together❤️
In the last year, we've moved into a beautiful mountain home, brought our puppy Lola into the family, stepped more fully into our creative expressions, and continued to deepen our love.
We celebrated
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I believe we're entering a cultural narrative shift of personal development from 1.0 (control-based) to 2.0 (unfolding-based) approaches...
Personal Development 1.0: Control-Based
@ConsciousLG
uses the frame of shifting from 'To Me' → 'By Me' — from being a victim of life
it feels like everything I'm interested in has something to do with learning how to get out of the way of natural 'unfolding' (skill, expression, activity) in a skilful way and staying with what shows up without disconnecting from oneself, others and the wider world
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Take a full inhale through the nose (biggest breath of the day), and for the first half of the exhale, make the sound 'VOO' – then for the second half of the exhale, make a ‘HUM’ sound for as long as you can until your lungs are totally empty.
Repeat this 4-5x and enjoy!
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@balajis
As a hedge for Balaji, if he owns $100M+ of BTC (no idea, but just guessing) there's a decent chance that this viral (outrage-inducing) bet drives the price up by more than 1%... it's smart.
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3 years ago today my fiancé Sophie took her own life.
I felt my heart cracked open again this morning and the words of Jack Gilbert came to mind: “We must risk delight and have the stubbornness to accept our gladness in the ruthless furnace of this world.” ❤️
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Here's a 💣 from Jung to sit with
"I'd rather be whole than good"
And how does our conditioning to be 'good' get in the way of our wholeness?
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@emilyca5
I love the saying from a Papua New Guinea Tribe that: 'Knowledge is only a rumour until it lives in the muscle'
The challenge with this manual would be providing a framework to practice the emotional 'reps' in each area 💪
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A superb paper was just published reviewing the literature on breathwork for stress + anxiety reduction.
Some key findings were to *avoid* only fast breathing (aka hyperventilating + WHM) for <5 minutes and that effectiveness is highly correlated with both having a human guide &
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As a romantic post-script to this story —
@kellycwilde
took my place & then spent five full days in the same darkroom...
I proposed to her when she emerged... & she said yes🌹😍💍
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Hypothesis: every single one of your 'problems' can be traced back to an unwillingness to feel something
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2022 was an epic year
🏍️ bought a Triumph
👐 deepened friendships
🏡 we found a home in Boulder
♥️ married the woman of my dreams
🎙️ interviewed some intellectual heroes
👨🏫 made 6-figures teaching a course that I absolutely fucking love
Onwards!
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🚀 Announcing "Somalist"
🏔️ Our vision is to create a highly curated directory of the world's best somatic practitioners — and then make their info available for anyone around the world to find + access.
🙏 Huge thanks to
@neats29
for the support in helping to build this
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Something I hear on a semi-regular basis:
'Wow, a month of somatic work led to greater shifts than the previous decade of talk therapy'
🌶 take: in 10 years time, the idea of going to see a 'talk therapist' will be absurd. Therapy that focuses on story alone, without a somatic component, is like pushing down the accelerator without engaging the clutch.
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Finally, the thread you've all been waiting for — nervous system regulation explained exclusively through Legend of Zelda gifs... ⚔️
You're welcome...
↓
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There's a hot debate in the psychedelic research world asking if it's possible to create a drug that has all of the therapeutic benefits of psychedelics but without the 'side effects' of hallucinations.
IMO, this is essentially like an individual going to a therapist and saying:
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reminder: a regulated nervous system becomes a vortex of safety + connection for others who might be less grounded or experiencing intensity
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sufficiently advanced somatic self-awareness is indistinguishable from wisdom
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Very much looking forward to diving into this over the weekend
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Ten superb books to enhance your nervous system literacy in 2023 📚🫁
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I've been fascinated lately by Vonnegut's idea of the emotional arc or 'shape' of stories.
One researcher used natural language processing to show that 85% of 1327 books analyzed fell under one of the following six shapes 👇
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*The Case Against Personal Growth*
Are we really trusted to know what 'better' actually looks like? Alan Watts famously said that you can’t lift yourself up by your own bootstraps:
“You can struggle, tug, and pull until you’re blue in the face, and nothing happens except that
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Absolutely... it'll lead to burnout (and/or health-challenges), followed by an almighty existential crisis — then a complete re-evaluation of your life's priorities... and eventually into a life of deep fulfilment, connection & purpose.
ETA between 1-10 years.
Do you believe pure hustle is enough to get you where you want to go eventually?
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🏔️ Playbook for Starting a Men's Group in 2024
↓
In my experience, being part of a regular men's group has done more for my personal growth + levels of connection over the past decade than perhaps anything else.
I historically struggled to form deep male friendships, but over
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The field of 'Embodied Cognition' might be one of the most fascinating frontiers of neuroscience research today...🧠
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My take is that for many of us (men & women), at various points we were shamed or felt shame (i.e. withdrawal of love) for expressing anger.
As such, this gets hardwired as an 'unsafe' emotion (to be avoided at all costs) rather than a healthy expression of our boundaries.
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Can coding friends confirm or deny this?
I sensed was that there's a flow state that arises much like a novelist writing or an artist painting?
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sincere question: what gets in the way of your sense of aliveness?
(right answers only)
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One day, I'd love to cofound a "How to Human Academy" — with curated masterclasses on essential skills to help navigate life in the 21st century.
Some of the curriculum modules would include:
- escape the default path w/
@p_millerd
- expand your awareness w/
@m_ashcroft
-
I just signed up for Michael’s course (thanks to
@jonnym1ller
for getting me onboard the course train) and paid the benefactor rate if someone would like to take the course with me but can’t afford it
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Counter-take, many people have 'joy-anxiety' — it can be easier to perpetually postpone enjoying life than experience the vulnerability of joy, all the way to the grave 💀
Life is just a giant marshmallow test. Are you willing to train a little short-term pain for something way better in the future?
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Reframing my relationship with emotions has radically changed my life.
In this latest
@every
essay, I share:
- reasons to avoid 'emotional looping'
- the vital importance of 'feeling the feels'
- why making 'unemotional' decisions is impossible
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Very excited to be getting (officially) married to the
@kellycwilde
~ aka the love of my life ~ tomorrow morning up in the Colorado mountains 🥳💍🌳🏔
Fun fact: this is one of the few states where a dog or pet counts as an official witness 🐾
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NSDR is simply one of the most time-efficient + effective practices out there.
In ~15 minutes, you will:
- flush cortisol
- improve interoception
- increase capacity to downshift
- feel rejuvenated for the afternoon
here's a link to a free practice >>
I finally tried Non-Sleep Deep Rest / Yoga Nidra thanks to
@jonnym1ller
and it is insane how well it works. It’s almost like a drug.
Highly recommend checking out one of his videos on it.
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What is an insight from your personal field of expertise that isn't widely known or appreciated?
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One of the most underated & valuable skills in a long-term relationship — is embodied attunement & devotion to your partner's nervous system.
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I've been reading Rob Burbea & realizing that the frame of 'seeing the world through the lens of your nervous system' is incomplete.
The reality is far wilder. According to Rob, we're entirely fabricating our experience at such a fast frame rate that it's imperceptible.
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What else should I ask? What might be interesting to learn about 'chronosentia'?
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Just discovered Camo studios—allows you to use your iPhone camera (in portrait mode) as a zoom webcam, the difference in video quality is kinda remarkable 😲
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@Camp4
there are few greater gifts than a strong feminine figure holding a vision of how great a man you are (and will mature into) than you're able to see yourself
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"Every nervous system creates its own "reality," minute by minute — we live inside a "bubble" of neural abstractions which we identify with reality... make this neurological fact into conscious experience, and you will never be bored or depressed again."
— Robert Anton Wilson
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I'm interested in collecting examples of 'practical delusions' — things that are useful to believe, even if they're unlikely to be true. Does anything come to mind?
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"I no longer believe that positive psychology is a real field. Because, guys, what the fuck"
–
@sashachapin
's newsletter always delivers the goods
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We don't actually experience the world — rather, we filter reality through the state of our nervous system.
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Would you rather be the CEO of a billion dollar startup, with a dysregulated nervous system (i.e. crap sleep and constant anxiety) or a well-regulated solopreneur, earning enough money to live comfortably?
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I have a hunch that there's a nervous system capacity piece at play in those who are able to follow their pathless path...
It's far more challenging to deliberately take on more uncertainty when you don't already feel regulated & at home in your own body.
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@AdamMGrant
@LFeldmanBarrett
@lizandmollie
Would love to make the case for an alternative take... that emotions are *essential* to good decision making (drawing on Damasio's work) in this essay I contributed to
@every
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I love
@ramit
's question of 'what is your rich life'?
For me, having access to a home sauna feels like an investment that makes a disproportionate difference to overall quality of life...🔥
(we're 1/2 way through building one in the backyard!)
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Update: all 250 seats sold out for cohort
#3
...
I don't know exactly how this happened, but I do feel immensely grateful for all the support, feedback + championing that I've received along the way 🙏
📣 *Ahem* ~ announcment time...
🚀 Enrollment doors for Nervous System Mastery are officially open!
🫁 Here's the promise: if you're willing to commit to showing up for 5 weeks — these ideas + practices will change your life.
👨🎓 Apply here →
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