The Power of a Few Minutes: Cultivating Positive Intelligence
The article explores the concept of Positive Intelligence (PQ), which uses brief daily mindfulness practices to shift from a reactive "survival brain" to a calmer "sage" state.
What is Positive Intelligence (PQ)
We've all heard about the power of emotional intelligence in navigating our personal and professional lives. But have you encountered the concept of Positive Intelligence (PQ)? It's a fascinating and practical approach that suggests a few minutes of daily mindfulness can fundamentally shift your mindset from a place of reactivity to one of calm and compassion – what is referred to as moving from your "saboteur" to your "sage."
At its core, PQ, popularized by Shirzad Chamine (whose work is also reflected in techniques within ESQ Mental Fitness as taught by Wayne Bassist), centers on the idea of mental fitness. This isn't about intense, hours-long meditation sessions, but rather about training your brain to step out of self-sabotaging patterns and into a more positive and resourceful state. Think of it like building a muscle: the more you practice, the stronger it becomes, and the easier it is to redirect your thoughts. This consistent training builds new neural pathways, allowing you to transition from your inner critic to your inner wisdom with increasing speed.
So, how does this work in the real world?
PQ in the Real World
One of the key methods to using PQ in daily life is through simple, momentary mindset shifts woven throughout your day. Imagine you're stuck in traffic, feeling the familiar surge of frustration as the minutes tick by. Instead of letting that negativity spiral, try this: bring your awareness fully to the sensation of your hands on the steering wheel. Notice the texture, the temperature, the subtle pressure. Perhaps you feel the individual stitches in the leather. This brief focus on a physical sensation pulls you out of your mental rumination and grounds you in the present moment.
Or consider another common scenario: you're rushing to get out the door for an important meeting in downtown, and things aren't going as smoothly as planned. You feel the tension rising, the urge to snap at your partner or kids. Instead, pause for a few seconds and bring your attention to the feeling of your feet on the floor. Notice the contact, the pressure points. Wiggle your toes inside your shoes, paying attention to each individual movement. This simple act can interrupt the escalating frustration and bring a sense of calm.
These "PQ reps," as they're sometimes called, can be integrated into almost any daily activity. While enjoying your morning coffee at a local cafe, focus intently on the warmth of the mug in your hands. As you walk through your area park, feel the gentle breeze on your face. While washing your hands after a meal at your favorite restaurant, notice the temperature and texture of the water. Even as you lie in bed at night, feel the softness of your pillow beneath your head. These small moments of focused awareness act as mental resets, gradually building your capacity for a more positive outlook.
Imagine the Child Exercises
Beyond sensory focus, another powerful PQ tool is the "imagine the child" exercise. Take a moment to reflect on a picture of yourself as a child. What were you like? What brought you joy? What felt important to you? Really connect with the innocence and inherent worthiness of that young being. Now, look in the mirror and see that same child reflected in your eyes. This exercise can evoke a profound sense of self-compassion and remind you of the simple pleasures that might be missing in your adult life. For instance, you might recall the joy of drawing and decide to pick up a sketchbook again.
This tool extends to your interactions with others. When you find yourself feeling irritated or judgmental towards someone – perhaps a fellow Houstonian expressing a different opinion – try to envision them as a child. Imagine their potential for innocence and the experiences that might have shaped them. This shift in perspective can foster empathy and lead to a more understanding and compassionate response.
The beauty of PQ lies in its accessibility. It dispels the myth that profound mindset transformation requires extensive time commitments. Just a few minutes scattered throughout your day can create significant positive change.
Ready to explore your own mental fitness and identify your inner saboteurs? Take the first step towards a more positive and resilient mindset by taking the Saboteur Assessment today. Find the Saboteur Assessment link in the Blue Box →
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