WELLNESS CONNECTION · Life Balance

Lasting Change the Kaizen Way

From the book One Small Step Can Change Your Life: The Kaizen Way by Robert Maurer, Ph.D.

August 31, 2009 - 5:00PM

Originally a Japanese philosophy, "Kaizen" is the technique of taking very small steps to achieve large goals, one of the most effective ways to achieve consistent levels of success in making lifestyle changes. This philosophy can be applied to many personal and professional situations to implement and sustain change. The following tip appears in the book One Small Step Can Change Your Life: The Kaizen Way by Robert Maurer, Ph.D.

Kaizen Tip
Below are some suggestions for applying mind sculpture to specific goals. And remember this: Small questions are a powerful way to generate ideas for mind sculpture. Just ask yourself: What is a tiny step I could make to achieve my goal? Let the questions stew for a few days or weeks. When you have an answer, you can use mind sculpture to imagine yourself taking that step.

If you want to learn portion control, imagine yourself at the table. See a plate in front of you with food remaining on it. What does the food look like? How does it smell and taste? Now imagine putting down your utensil, even though some food remains on the plate. How does the utensil sound as it meets the plate? Pick up your napkin from your lap and note its texture. Put the napkin down and hear your chair and feel your muscles move as you push back from the table. Imagine yourself getting up and effortlessly walking away.

If self-directed anger is blocking your path to change, try this: Consider a situation in which you are often judgmental or harsh with yourself. Since it's much easier for most self-critical people to be kind to others, try imagining that you are comforting a friend or a small child who has made the same mistake or has the same flaw you see in yourself. Hear that person saying the damaging things you say to yourself, such as "I'm a bad person" or "I'll never get it right!" now imagine yourself comforting that person. Experience the love and compassion you'd feel toward someone who is suffering in this way. What gestures and words would you use?

If you'd like to repair a ruptured personal relationship, first think of one thing the other person does to push your buttons, leading you to overreact or to avoid that person. Now picture that person performing the irritating behavior and imagine yourself responding in a manner you'd find ideal. How would your body feel? Would it cool down instead of heating up? What would you like to say and in which tone of voice? What posture would you like to assume?

Many of us need help learning to relax. Choose a recurring scenario that frequently causes you to become irritated or impatient (driving in heavy traffic provokes these responses in many of us). Then imagine yourself in that situation, feeling a sense of internal poise and demonstrating good grace toward others. If you're trying to improve your response to heavy traffic, imagine yourself in the car, your muscles remaining relaxed, your breathing deep and even, and your body cool as the drivers around you honk their horns and behave aggressively. Imagine yourself feeling kindness toward the other drivers--and maybe feel yourself waving to let one of them into your lane!

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