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The Puzzle is a solution to live well, when dealing with high stress and uncertainty.
Life is a Puzzle. Master the Pieces. Live well.

The Puzzle piece LIVING IN THE PRESENT

Practice book

Reminder

The Puzzle is a solution to deal with stress and uncertainty

The Puzzle material and certified services are solely sold on the Puzzle website, and cannot be purchased from any other source. 

The Puzzle is a solution to deal with stress and uncertainty

The Puzzle is a proprietary methodology, protected by Copyrights.

The Puzzle is a solution to deal with stress and uncertainty

This Copy is personal and cannot be shared or sold. 

The Puzzle is a solution to deal with stress and uncertainty

The Puzzle exists in 3 formats: audio, PDF and online.

  • You own the audio and pdf files relating to the theme you have purchased

  • The Puzzle online is available upon subscription, with clickable access to the full Puzzle.

 

Look up on the right hand corner of the pdf document: the icons inform you which format is available for that particular piece of information. 

live well be well

The Puzzle is not suitable to overcome physical or psychological abuses, nor mental diseases. I urge you to liaise with professionals for support should you be in such a case.

1st Step

Discover

Explore the Puzzle framework

Puzzle framwork

Deep dive

FAQ

2nd Step 

Choose

Witness how others have used the Puzzle and inspire yourself

People story

Thoughts

3rd Step 

Apply

  1. Pick one Puzzle piece 

  2. Apply the tip(s) 

  3. Follow up on results 

  4. Acknowledge positive impact

  5. Repeat

The puzzle tips

Practice book

INTRODUCTION TO THE PUZZLE PRACTICE BOOK


The practice book is available to keep track of my thoughts, and support me step by step through my transformation to live well.


I will find here all the Puzzle tips, together with some help on how to apply these tips, and measure progress.


I can either print it and write on it, or use a side booklet of my own to take notes.



3 key advises to live well are:

  1. Start small, and build up from there.

  2. Experiment in place and/or with people I am comfortable with, then expand.

  3. The more I practise, the more comfortable I am, and the easier it gets!


Have fun anchoring these new habits! 

Live well.

SETTING THE SCENE TO LIVE WELL

How do you feel starting this practice book? On a scale 0 to 100.

How do you want to feel after applying the Puzzle in your life? On a scale 0 to 100.


Close my eyes and imagine being there.
Capture here with my own key words what it feels like - with some thoughts, feelings and sensations how it will be:


When do I want to be there?

And when do I want to start?!

I have chosen to focus on the tips of the Puzzle piece:

LIVING IN THE PRESENT


    Capture why I have chosen to transform the role "Being present" plays

    On a scale from 1 to 10, capture my perception how dysfunctional the Puzzle piece "Being present" is today

    On a scale from 1 to 10, write down what success will look like after I have successfully practiced the tip for 7 days in-a-row

    Last, capture what I have achieved after these 7 days

Today

Goal

Result

SETTING UP EXPECTATIONS

TO SPOT WHEN A SITUATION & HOW I LIVE IT ARE DIFFERENT


What this tip is about:


How to practice this tip?

To assess whether I am doing this to myself, I need to check if what I am living inside does (or not!) match what is happening around me.

Check whether the storm is solely inside me, or also around me.
Typically, if a situation requires everyone to panic, then everyone would panic - and not just me! Or, similarly, everyone would be angry - not just me!

While reality is that I am in panic or angry, what is happening around me is not meant to trigger such a reaction. It seems real.... but it is solely happening in my own head, as I project my thoughts into what I live.
To catch whether I am anchored in reality or in my head, I need to look around me and see whether people react the same way I do. Is what I think a fact, or an opinion I have?
For instance, has the person said something, or do I think they meant something?
If I am not 100% sure, then it is better to ask as it may well be happening in my head only!

1. When I believe something odd or annoying is happening, look around and observe other people’s reactions: are they all in the same mindset (in which case it is really happening)? 

Or do they seem to live the situation differently (in which case it could be in my head only)?


At the end of each day, count how many times I have observed that people and I had different reactions:

  • Day 1

  • Day 2

  • Day 3

  • Day 4

  • Day 5

  • Day 6

  • Day 7


2. Describe the one moment that was my biggest acknowledgement during the week. My “ha ha!” moment of the week, where I saw how disconnected I was from the other people around me.


Remember there is no right or wrong in these reactions: what matters here is to realise that my thoughts can at times trigger odd reactions - while I believed the situation required it, but it did not.


In particular, did I live during these 7 days one moment where someone made me particularly angry - while no one else in the room was mad at this person?


And if so, take a step back:

  • Do I think that this person had the intent to make me angry and acted accordingly?

  • Or did I make myself angry, because I interpreted what he/she did in a certain way? Said otherwise, did I plug any of my thoughts into what the person did or said - or was it real?



3. On a scale from 1 to 10, how much of an effort was it to be present on Day 1 of my 7 days-in-a-row experiment?

  • And on Day 7?



4. On a scale from 0 to 100, how much does being present simplify my life?

  • If not, what’s missing to make it work for me?

If it feels right, renew the experience for another 7 days-in-a-row, adding my personal touch to it. Then see whether it changes the outcome of this survey.

Table of content

  • To spot when a situation and how I live it are different

  • How to know for sure when I am present

Next - intro
Previous - tips

Reflecting back on this experience:

  • What worked well?

  • What will you change with the next Puzzle piece?

Be kind to yourself!
Habits come and go: what matters is to be directionally correct.
It is OK to come back to a Puzzle piece you have already tackled, or to take more time to anchor a habit.
Do as it suits you best.

LIVE WELL!

More challenges?

Come back to the Puzzle as you see fit

Seeking for inspiration?

Go through Thoughts and People’s stories to find out how others have leverage the Puzzle to solve their challenge

WHAT NEXT?!

HOW TO KNOW FOR SURE WHEN I AM PRESENT


What this tip is about:


How to practice this tip?

When I am present I am neither in the past or in the future - as both result in losing contact with reality, plus most likely I then end up dialoguing with myself! 


When I am present, my Ego is not in charge, but in supporting mode. 

I am living what is happening here and now without projecting my thoughts into what is going on. I am not regretting what could have been. I am not anticipating what could be. I am not judging.  I am just living the moment.


To be present, I accordingly 

(1) put all my focus on what is going on around me. All the intellectual activity is to understand what is happening around me - not to interpret what is happening around me.

And (2) check how I feel throughout the conversation. This is no inner conversation: it is about connecting with my feelings, and making sure my reactions match with my emotions.

1. For 7 days in-a-row, capture what my days look like as follows:

  • % of time spent thinking about the past

  • % of time being present

  • % of time spent thinking about the future


2. Select 1 hour each day, and write down in percentage how much time I was  present 60 minutes. Do the same every day for 7 days: see what the trend is, and how it feels.

  • % of presence during the 60 minutes test

  • To capture each day at the end of the 1 hour test, from Day 1 to Day 7.


The objective is not to be present for the full 60 minutes, but to be present as much as I can - and to see that I can do more and more as time goes by.



3. Connect with my body, and without thinking answer the following question:

  • % how comfortable was it to be present?

  • To capture each day at the end of the 60 minutes test, from Day 1 to Day 7.



4. When I notice that I am no longer present, what is getting in the way? 

What are my top 3 deflector programs that make me lose track with reality, and go back to my own head? What distracts me from remaining present?

  • #1 deflector program that makes me go back in my head:

  • #2 deflector program that makes me go back in my head:

  • #3 deflector program that makes me go back in my head:



5. What can I do to prevent it from happening and stay present?

Look at my calendar for these 7 days and see whether I have time to be alone - and where I therefore can be in my own thoughts (versus being around people, where I would rather be present and focused)?


If I have no “thinking time”, then it is very likely that I will do so in the presence of other people - and therefore not fully pay attention to what is going on around me.

  • Yes I have enough thinking time: ……………….. hour(s)/day


  • I have some thinking time but it does not feel enough: ……………….. hour(s)/day

  • How much time per day would be enough?

  • Write down the date by when I can make it happen:


  • I don’t have enough thinking time, therefore I have to think when I am around people.

  • Is this satisfying?   Yes  No

  • If yes, then stop working on being present and choose another Puzzle tip.

  • If not, how much time per day would be a good start? ……………….. hour(s)/day

  • Write down the date by when I can make it happen:

CONGRATULATIONS!

MYSELF

EGO

PRESENT

CONNECT

FILTER

COMPASS

PROTECTION

POLLUTION

RULES

MASTER

YOU ARE MASTERING THE TIPS RELATING TO THE PUZZLE PIECE "LIVING IN THE PRESENT"!
WELL DONE!!

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