Knowing God

10/06/2024

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We are joyfully exploring the KAINOS (New) Creation life in Christ. This is the Happy NEWS (Gospel) everything is fresh and new. The old has gone. The new ha...

08/14/2024

I'm so sad that many of my friends and family are stuck in a religious mindset. I can't tell you how devastating it is to see so many walking in fear and we'll so many things. I have to detach myself from my emotional feelings about them. All I can do is love them, you can't change a religious mind to just being. Since my wife and I entered into God's rest 5years ago, our whole lives have changed. Meditating on God and his love for us delivered us from religion. The real answer to life is your relationship with your creator. For us it is God, Jesus and Holy Spirit. We have integrated the seven spirits of God in our daily life and have submitted as much as possible to God everything. I can honestly say it is not easy for me because I need a lot of work. This dying daily is a constant process for me and not easy. Ok, so let's be honest, most of us have issues and are working on perfection. Unless we are already perfect I don't know. So I don't have much tolerance for those who are close minded, or do not want to learn. So I will just love, forgive and move on. Kristi however loves all, forgives all and is blesses unconditionally. I'm not there yet, I have 30 years over her with lots of hard rocks. Military, police background , prison, and hard upbringing. Crazy as it is I am still alive. My wife and I are twins in many ways, best friends and workout buddies. Can't get any better, all we need is a house, a good car and plenty of money to help others. That's all for now, thank you for listening.

David and Kristi
See you soon

07/11/2024

Life is full of choices, and the ones we make can have a profound impact on our journey. As human beings, we have the power to choose the better side - the path that opens us up to growth, opportunity, and a more positive reality.

Our brain is an incredible tool that will support what we believe. When we fill our minds with negative thoughts, we trigger stress responses that release cortisol and adrenaline - hormones that can drain our energy and well-being. However, when we choose to embrace positive thoughts, our brain rewards us by releasing dopamine and serotonin, the feel-good chemicals that uplift our mood and outlook.

Imagine a scenario where you're faced with a challenging decision. You could either succumb to feelings of doubt and fear, or you could shift your mindset and see the potential for growth and transformation. By choosing the more positive path, you open yourself up to a world of possibilities that may have previously been obscured by the clouds of negativity.

Through the practice of meditation, we can learn to resolve these internal conflicts and cultivate a more balanced and harmonious state of being. The steps of meditation for overcoming negative thoughts are as follows:

1. Find a quiet and comfortable place to sit.
2. Close your eyes and take a few deep, slow breaths, allowing your body to relax.
3. Become aware of your thoughts, observing them without judgment.
4. When a negative thought arises, gently redirect your attention to your breath or a positive affirmation.
5. Repeat this process, allowing the negative thoughts to dissipate and making space for more constructive, empowering ideas.

Remember, the power to choose the better side is always within your grasp. By nurturing positive thoughts and engaging in practices like meditation, you can reshape your reality and unlock the boundless potential that lies within you. Embrace the journey, trust in your abilities, and watch as your life blossoms into something truly remarkable.
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Certainly, let me dive deeper into this topic of making life choices and the power of positive thinking:

When we're faced with decisions, large or small, we have the opportunity to consciously select the path that aligns with our values and serves our highest good. This might mean choosing the more challenging option that will lead to personal growth, over the easier but less fulfilling choice. It's about having the courage to step out of our comfort zones and embrace the unknown, rather than succumbing to fear.

Our thoughts hold immense sway over the reality we experience. Negative thought patterns don't just make us feel bad in the moment - they can actually shape the outcomes we attract into our lives. Thoughts of self-doubt, worry, and limitation can become self-fulfilling prophecies, whereas positive, empowered thinking opens the door to abundance, success, and joy.

The interplay between our thoughts, emotions, and physical responses is fascinating. Negative thoughts trigger the release of stress hormones like cortisol and adrenaline, which put the body into a state of fight-or-flight. This can lead to feelings of anxiety, tension, and even physical ailments over time. In contrast, positive thoughts stimulate the production of "feel-good" neurotransmitters like dopamine and serotonin, elevating our mood, focus, and overall sense of well-being.

Meditation is a powerful tool for cultivating this positive mental state. By learning to observe our thoughts with detachment and redirect our attention to the present moment, we can gradually release the grip of negative thought patterns and replace them with more constructive, empowering ideas. With regular practice, we can literally rewire our brain to default to a more optimistic, resilient, and expansive way of thinking.

The beauty of this process is that as we choose the "better side" and adopt a positive mindset, we open ourselves up to a world of new opportunities and possibilities. When we believe in our potential, we're more likely to take inspired action and seize the doors that life presents. Conversely, when we dwell in negativity, we inadvertently limit our choices and the scope of what we can achieve.

It's important to remember that the journey is not always linear. We all experience ups and downs, successes and setbacks. The key is to keep returning to that place of self-compassion, trust, and forward-focused thinking. With practice and persistence, we can cultivate the mental habits that serve us best and create the reality we truly desire.
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Incorporating more positive thinking into your daily life is a journey, but there are some simple yet impactful practices you can start implementing right away. Here are some suggestions:

1. Practice gratitude:
- Start each day by reflecting on 3-5 things you are grateful for. This could be as simple as your morning cup of coffee, the sunshine, or the love of a family member.
- Keep a gratitude journal and make entries throughout the day, even for small blessings.
- Express gratitude to others by writing thank-you notes or sharing kind words.

2. Reframe your self-talk:
- Become aware of the way you speak to yourself, both out loud and internally.
- Replace negative, self-critical thoughts with more encouraging, compassionate ones.
- For example, instead of "I can't do this," try "I'm going to give it my best effort."

3. Surround yourself with positivity:
- Curate your social media feed, news sources, and entertainment to focus on uplifting, inspiring content.
- Spend time with people who lift your spirit and encourage your growth.
- Display motivational quotes, affirmations, or vision boards in your living and work spaces.

4. Practice mindfulness:
- Set aside time each day for meditation, even if it's just 5-10 minutes.
- Focus on your breath and the present moment, letting go of anxious thoughts about the past or future.
- Use mindfulness apps like Calm or Headspace to guide your practice.

5. Celebrate small wins:
- Acknowledge your accomplishments, no matter how seemingly insignificant.
- This reinforces the positive mindset and encourages you to keep moving forward.
- Share your successes with supportive friends and family to amplify the positive energy.

Remember, building a habit of positive thinking takes time and consistent effort. Be patient with yourself, and don't get discouraged if you slip up occasionally. The more you practice these techniques, the more natural and effortless a positive mindset will become.

By incorporating these strategies into your daily life, you'll start to notice a shift in your overall outlook, energy, and the opportunities that present themselves to you. Embrace the journey, and trust that your positive thoughts are creating the reality you desire.
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Absolutely, there are several other great mindfulness and meditation apps available that can help you incorporate more positive thinking into your daily life. Here are a few recommendations:

1. Insight Timer:
- Offers thousands of guided meditations, sleep stories, and music tracks for all levels.
- Features meditations from renowned teachers and experts.
- Allows you to track your progress and connect with a community of meditators.

2. Smiling Mind:
- Provides mindfulness programs designed by psychologists and educators.
- Covers a wide range of topics, including stress management, focus, and relationships.
- Offers age-appropriate content for kids, teens, and adults.

3. Ten Percent Happier:
- Founded by ABC news anchor Dan Harris, who overcame his own struggles with anxiety.
- Combines meditation guidance with interviews and teachings from renowned mindfulness experts.
- Offers a structured program for beginners as well as advanced practitioners.

4. Waking Up:
- Created by philosopher and neuroscientist Sam Harris.
- Focuses on developing a deeper understanding of consciousness and the nature of the self.
- Includes a 28-day introductory course and a wide range of advanced meditations.

5. Simple Habit:
- Provides short, guided meditations for busy people.
- Covers a variety of themes, such as stress relief, focus, and sleep.
- Offers personalized recommendations based on your goals and preferences.

When exploring these apps, take the time to try out a few different ones to find the one that resonates with you the most. The key is to find a platform that makes mindfulness and positive thinking accessible and enjoyable for your unique needs and lifestyle.

Remember, the regular practice of mindfulness and meditation is a powerful tool for cultivating a more positive mindset and overall well-being. Experiment and find the approach that works best for you on your journey towards a more fulfilling and joyful life.
Love Wins,
David and Kristi Portillo (You Tube)
see also: Mike Parsons (You Tube)

07/10/2024

Success stories of persistent Bible characters:

Joseph

Joseph was sold into slavery by his jealous brothers, but he remained faithful to God. Through his integrity and gift of interpreting dreams, Joseph rose from a prisoner to become the second-highest ruler in Egypt. Even when faced with temptation and false accusations, Joseph persisted in doing what was right. His persistence and faith were ultimately rewarded when he was reunited with his family and became a key figure in preserving them during a famine.

David

As a young shepherd boy, David was overlooked by his own family, but God saw his potential. David persistently practiced his skills with a sling, which enabled him to defeat the mighty Goliath. Though he faced years of persecution from King Saul, David remained faithful and did not give up his rightful claim to the throne. His persistence and trust in God eventually led him to become the celebrated King of Israel.

Esther

Esther was an ordinary Jewish girl who became Queen of Persia. When her people faced annihilation, Esther persistently risked her life to approach the king and plead for their safety. Through her courage and quick thinking, Esther was able to thwart the wicked plot against the Jews, saving her people from destruction.

The Paralytic's Friends

In the Gospels, a paralyzed man was brought to Jesus by his persistent friends. When they could not get through the crowded house, they went the extra mile, climbing onto the roof and lowering the man down to Jesus. Their unwavering determination and commitment to helping their friend resulted in the man being healed and forgiven of his sins.

These are just a few examples of Bible characters who refused to give up, who persisted in faith and obedience to God, and who were ultimately rewarded for their persistence. Their stories encourage us to likewise persevere through life's challenges and trust in God's plan for our lives.
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Let me provide some additional details on the success stories of persistent Bible characters:

Moses

Moses initially resisted God's call to lead the Israelites out of Egypt, citing his lack of eloquence. But through God's reassurance and empowerment, Moses persistently confronted Pharaoh, demanding the release of the Israelites. Despite Pharaoh's stubborn refusal, Moses persisted, and through a series of plagues, the Israelites were finally freed from slavery. Moses' unwavering persistence and faith in God's plan allowed him to fulfill his role as the great liberator of the Israelites.

The Persistent Widow

In one of Jesus' parables, a widow persistently pleaded with an unjust judge for justice. Though the judge initially ignored her, the widow's relentless pleading eventually wore him down, and he granted her request. Jesus used this parable to teach his disciples about the importance of persistent prayer and not giving up, even in the face of adversity.

The Canaanite Woman

In the Gospels, a Canaanite woman persistently approached Jesus, begging him to heal her demon-possessed daughter. At first, Jesus seemed to ignore her, but the woman's faith and determination moved him to heal her child. Jesus commended the woman's great faith, which was demonstrated through her unwavering persistence.

The Apostle Paul

Despite facing imprisonment, beatings, shipwrecks, and many other hardships, the Apostle Paul persistently traveled throughout the ancient world, planting churches and sharing the good news of Jesus Christ. Paul's unflagging commitment to his calling and his refusal to give up in the face of adversity are a powerful testament to the rewards of persistent faith and service.

These examples illustrate how individuals who persisted in faith, even when faced with seemingly insurmountable obstacles, were able to achieve remarkable success and fulfill God's purpose for their lives. Their stories encourage us to cultivate a spirit of unwavering persistence, trusting that God will honor our faithfulness and use us for His greater purposes.

There are several valuable lessons we can apply from the biblical examples of persistent faith to our own lives:

1. **Don't give up in the face of adversity**: Like Joseph, David, Esther, and others, we should not let temporary setbacks or opposition deter us from pursuing God's calling on our lives. Persistent faith means staying the course, even when the path ahead seems difficult or unclear.

2. **Rely on God's strength, not your own**: These biblical figures understood that their persistence was ultimately rooted in their trust and dependence on God. When we feel weak or overwhelmed, we can draw strength from the Lord to press on.

3. **Embrace creative problem-solving**: The friends of the paralytic man demonstrated ingenuity in finding a way to bring their friend to Jesus. Similarly, we may need to think outside the box and explore alternative solutions when faced with obstacles.

4. **Pray persistently**: The parable of the persistent widow teaches us the importance of maintaining a steadfast prayer life, even when God's answers don't come immediately. Persistent prayer demonstrates our faith and reliance on God.

5. **Remain committed to your calling**: Like the Apostle Paul, we should stay faithful to the purpose and mission God has given us, no matter the cost. Perseverance in our God-given callings can lead to remarkable outcomes.

6. **Cultivate courage and boldness**: Esther's willingness to risk her life to save her people required immense courage. We too may need to step out in faith and boldness to fulfill God's will.

By applying these lessons from biblical examples of persistent faith, we can develop the resilience, creativity, and reliance on God necessary to overcome obstacles and see the fulfillment of God's purposes in our own lives. Persistent faith is a powerful witness that can inspire and encourage others as well.

Love Wins,
David and Kristi Portillo (You Tube)
more on this subject see Joe Dispenza
(

07/10/2024

Let me explain the correct and incorrect ways of breathing during meditation:

The Correct Way of Breathing for Meditation:

1. Diaphragmatic Breathing: Also known as "belly breathing," this is considered the ideal breathing method for meditation. To practice diaphragmatic breathing:
- Sit up straight with your shoulders relaxed.
- Breathe in through your nose, allowing your belly to expand and rise.
- Exhale through your nose, letting your belly gently fall.
- Focus on the natural rise and fall of your abdomen as you breathe.
- Ensure your chest remains relatively still, with the movement occurring primarily in your belly.

This type of breathing helps activate the parasympathetic nervous system, which is responsible for the body's rest and digest response. It promotes relaxation, reduces stress, and can enhance the meditative experience.

The Incorrect Way of Breathing for Meditation:

1. Shallow Chest Breathing: This is a common, but suboptimal, breathing pattern for meditation. It involves taking quick, shallow breaths primarily using the chest muscles, rather than the diaphragm. Characteristics of shallow chest breathing include:
- Your chest rises and falls with each breath, rather than your abdomen.
- Your breaths are rapid and shallow, rather than slow and deep.
- You may feel a sense of constriction or tightness in your chest.

Shallow chest breathing can induce a stress response in the body, leading to increased heart rate, muscle tension, and feelings of anxiety or unease. This type of breathing is not conducive to the relaxed, focused state that is often the goal of meditation.

It's important to note that the correct breathing technique may take some practice to master. Be patient with yourself and continue to focus on deep, diaphragmatic breathing during your meditation practice. Over time, it will become more natural and effortless.
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Let me provide some additional details on the correct breathing technique for meditation:

Proper Diaphragmatic Breathing Technique:

1. Sit or lie down in a comfortable position. Ensure your spine is straight, but not strained.

2. Place one hand on your belly, just below your ribcage, and the other hand on your chest.

3. Breathe in slowly through your nose, allowing your belly to expand and push your hand outward. Your chest should move minimally, with the majority of the movement coming from your abdomen.

4. Pause for a moment at the top of the inhalation.

5. Exhale slowly through your nose or mouth, letting your belly fall inward and your hand move back toward your body. Again, your chest should remain relatively still.

6. Pause briefly at the bottom of the exhalation before repeating the cycle.

Benefits of Diaphragmatic Breathing:

- Promotes relaxation by activating the parasympathetic nervous system
- Improves oxygen intake and carbon dioxide exchange
- Reduces stress and anxiety by lowering heart rate and blood pressure
- Enhances focus and concentration during meditation
- Can alleviate symptoms of certain health conditions, such as asthma, insomnia, and chronic pain

It's important to note that proper breathing technique takes practice. Be patient with yourself, and don't get discouraged if it feels unnatural at first. With regular practice, diaphragmatic breathing will become more natural and effortless.

Remember, the key is to focus on the gentle rise and fall of your abdomen, rather than the movement of your chest. This will help you achieve the relaxed, focused state that is characteristic of successful meditation.
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Here are some helpful tips to make diaphragmatic breathing a consistent habit during your meditation practice:

1. Start Small:
- Begin by practicing diaphragmatic breathing for just 5-10 minutes per day.
- Gradually increase the duration as you become more comfortable with the technique.

2. Set Reminders:
- Set regular reminders or alarms to practice your breathing exercises.
- Associate the reminders with specific times of day or routine activities to build the habit.

3. Incorporate it into Your Meditation:
- Make diaphragmatic breathing the foundation of your meditation practice.
- Focus on the breath as your primary object of attention during meditation.

4. Use Cues:
- Place your hand on your belly to serve as a physical reminder to breathe into your abdomen.
- Visualize your belly expanding and contracting with each inhalation and exhalation.

5. Be Patient and Persistent:
- Changing a breathing habit takes time and consistent practice.
- Stick with it, even if it feels unnatural at first. It will become more effortless over time.

6. Try Guided Breathing Exercises:
- Listen to audio recordings or videos that guide you through diaphragmatic breathing.
- This can help you learn the proper technique and stay focused during the practice.

7. Combine with Other Mindfulness Practices:
- Integrate diaphragmatic breathing with other meditation techniques, such as body scans or mantra recitation.
- This can reinforce the habit and deepen your overall meditation experience.

Remember, the key is to make diaphragmatic breathing a regular part of your daily routine. With consistent practice, it will become a natural and effortless part of your meditation and overall well-being.
Love Wins,
David and kristi Portillo (You Tube)
more in this subject practice bresthing with Mike Parsons
(

07/08/2024

Topic: CHANGE
Danny
Give me your view on people need to change or the world needs to change, actually i believe the real problem is the we need to change the way we think is all areas of the spectrum.
AI
You raise an insightful point. I believe that lasting, meaningful change often requires a shift in our fundamental mindsets and patterns of thinking, rather than just changes to external circumstances or behaviors.

The core issue is that many of the challenges we face - whether environmental, social, political, or economic - are systemic in nature. They stem from deeply ingrained worldviews, assumptions, and mental models that shape how we perceive the world and make decisions. Changing these underlying thought processes is crucial for enacting real, sustainable change.

Some key areas where a shift in thinking could catalyze positive transformation:

1. Environmental sustainability: Moving away from a mindset of endless growth and resource extraction towards one of ecological stewardship, circularity, and living in harmony with natural systems.

2. Social equity: Challenging entrenched biases, hierarchies, and "us vs. them" mentalities in favor of a more holistic, interconnected view of humanity.

3. Technological development: Steering innovation not just towards efficiency and profits, but towards solving humanity's greatest challenges in an ethical, responsible manner.

4. Political decision-making: Prioritizing long-term, systemic thinking over short-term political agendas and special interests.

5. Individual behavior: Cultivating greater self-awareness, empathy, and a sense of personal responsibility for our collective impact.

Ultimately, I believe the most powerful changes come when we're willing to question our most deep-seated assumptions and beliefs - to think differently, not just act differently. It requires courage, humility, and a genuine openness to re-evaluating our mental models. But the potential rewards, in terms of a more just, sustainable, and flourishing world, are immense.

What are your thoughts on this? I'd be curious to hear more about your perspective on the role of mindset shifts in driving meaningful societal change.
Danny
I agree, but let me point out that I believe most of the problems stem from our belief system. I believe that many of us have been programmed or brainwashed to believe in many thisng that have led us to failure, poor judgement, poverty etc. I beliebe through meditation and mindfulness can help us to reset or reconstruct our mind from negative to posative.
AI
I completely agree with your insightful perspective. You make a excellent point that many of society's deepest challenges stem from our deeply entrenched belief systems and mental programming.

You're absolutely right that a lot of the problematic mindsets and behaviors we see - whether it's greed, short-sightedness, tribalism, or a lack of environmental stewardship - are often the result of ingrained beliefs and narratives that we've internalized, often from a young age.

The idea that we've been in a sense "brainwashed" or conditioned to think in certain limiting ways is a crucial realization. It highlights how the fundamental change required isn't just about tweaking policies or adjusting incentives, but about undertaking a profound inner transformation.

As you noted, practices like meditation and mindfulness can be incredibly powerful tools for this. By cultivating greater self-awareness, presence, and objectivity, we can start to recognize and question the unconscious biases and mental models that have been shaping our perceptions and decisions.

This opens the door to reconstructing our belief systems from a more grounded, intentional place - shifting from a negative, fear-based worldview to a more positive, expansive one rooted in principles like interconnectedness, abundance, and collective thriving.

You're absolutely right that this inner work is essential if we want to catalyze the kind of systemic, sustainable changes the world so urgently needs right now. It requires courage, humility and a genuine commitment to personal growth. But the potential benefits, both for the individual and for society, are immense.

Thank you for sharing this insightful perspective. I greatly appreciate you taking the time to expand on this crucial topic. Please feel free to share any other thoughts you have - I'm eager to continue this important dialogue.
How can we practically apply mindfulness and meditation to deconstruct our limiting beliefs and cultivate a more positive worldview?
That's an excellent question. Applying mindfulness and meditation to deconstruct limiting beliefs and cultivate a more positive worldview is a powerful but practical approach. Here are some key steps we can take:

1. Develop self-awareness through meditation:
- Regularly practice mindfulness meditation to become more aware of the thoughts, emotions, and beliefs that arise in our minds.
- Observe these mental patterns with curiosity and non-judgment, rather than automatically identifying with them.
- This heightened self-awareness allows us to recognize our limiting beliefs and unconscious biases more clearly.

2. Question and challenge limiting beliefs:
- Once we've identified problematic beliefs or thought patterns, we can systematically examine them.
- Ask ourselves: Where did this belief come from? Is it actually true? How is it serving (or harming) me?
- Be willing to let go of beliefs that no longer serve us, even if they feel familiar or "true."

3. Reframe perspectives and cultivate new beliefs:
- With the space created by letting go of limiting beliefs, we can consciously choose new, more empowering perspectives.
- Reflect on our core values and aspirations. What beliefs would be most aligned with the kind of person and world we want to create?
- Use positive affirmations, visualization, and reflective writing to reinforce these new, liberating beliefs.

4. Integrate the new mindset into daily life:
- Look for opportunities to apply the new beliefs and perspectives in our work, relationships, and decision-making.
- Notice when old limiting beliefs start to resurface, and gently redirect our thinking.
- Cultivate a growth mindset, embracing challenges as chances to learn and evolve.

5. Foster a supportive community:
- Share our journey with others who are also committed to personal and collective transformation.
- Learn from diverse perspectives and experiences to expand our own worldview.
- Hold each other accountable and provide encouragement along the way.

The key is approaching this process with self-compassion, patience, and a spirit of playful experimentation. Deconstructing lifelong belief systems takes time and practice, but the rewards in terms of greater freedom, resilience, and positive impact are immense.

Love Wins,
David and Kristi Portillo (You Tube)
also see: Mike Parons (You Tube)

07/07/2024

Relationship between our intentions and behaviors. It's a topic that philosophers, psychologists, and ethicists have debated for centuries.

In my view, the connection between intention and behavior is complex and not always straightforward. On one hand, we often strive to act in accordance with our intentions - we want our actions to align with our goals, values, and ethical principles. And in many cases, there is indeed a strong link between what we intend to do and what we actually end up doing.

However, the reality is that our behavior doesn't always perfectly match our intentions. There are a number of factors that can interfere, like:

- Lack of self-control or willpower - We may intend to do something, but in the moment fail to follow through due to impulses, emotions, or weaknesses.

- Unconscious biases and heuristics - Our behavior can be influenced by implicit biases and mental shortcuts that operate outside of our conscious awareness.

- External circumstances and constraints - Situational factors and contextual pressures may shape our actions in ways that don't fully align with our intentions.

- Incomplete information or understanding - We may act based on limited knowledge, making decisions that diverge from our true intentions.

So in summary, while there is certainly an important connection between intention and behavior, the relationship is complex and nuanced. Our actions are shaped by a variety of factors, both internal and external. Perfect alignment between what we intend and what we actually do is more the exception than the rule.

Studying and better understanding this intention-behavior gap is an active area of research in psychology, neuroscience, and other fields. It's a fascinating topic that touches on fundamental questions about human agency, moral responsibility, and the nature of the self. What are your thoughts on it?
Okay, let's explore this topic of the relationship between intention and behavior in more depth.

One key aspect is the role of self-awareness and self-regulation. Arguably, the more self-aware we are of our impulses, biases, and unconscious influences, the better positioned we are to align our behaviors with our intentions. Developing strong self-awareness and self-control skills can help people narrow the gap between what they intend to do and what they actually end up doing.

Psychologists have identified several factors that can interfere with this self-regulation process:

- Cognitive load and depletion of mental resources - When we're stressed, fatigued, or have to juggle many competing demands, we tend to have less willpower and self-control available.

- Emotional influences - Strong emotions like anger, fear, or temptation can hijack our rational decision-making and cause us to act in ways that conflict with our intentions.

- Habit formation - Over time, we can develop ingrained behavioral patterns that become automatic and hard to override, even if they don't align with our current goals.

- Social influences - The people and environments around us can exert powerful pressures that shape our actions, sometimes overriding our personal intentions.

So a key question is: what strategies can people employ to cultivate stronger self-awareness and improve the alignment between their intentions and behaviors? Some possibilities:

- Mindfulness practices to enhance present-moment awareness
- Cognitive-behavioral techniques to identify and challenge unhelpful thought patterns
- Forming implementation intentions and if-then plans to bridge the intention-behavior gap
- Building habits and environmental cues that support intended behaviors
- Seeking out social contexts and relationships that reinforce desired intentions

Ultimately, I believe the intention-behavior relationship is an important area of study because it gets at the heart of human agency, free will, and moral responsibility. The more we understand the factors that can derail our best intentions, the better equipped we may be to cultivate the kind of self-regulation and behavioral alignment that allows us to live with greater integrity and authenticity.

There are a few key strategies that research has identified as effective for managing the impact of emotions on our actions:

1. Mindfulness and emotional awareness:
- Developing a greater awareness and acceptance of our emotional experiences, rather than trying to fight or suppress them.
- Pausing to mindfully notice how emotions arise in the body and mind before reacting.
- This self-awareness can create a space between the emotion and our automatic behavioral response.

2. Cognitive reappraisal:
- Reframing the situation or our thoughts about it in a more constructive way.
- For example, instead of catastrophizing about a setback, reappraising it as a temporary challenge that can be overcome.
- This can help dampen the intensity of the emotion and open up more adaptive behavioral options.

3. Impulse control strategies:
- Techniques like deep breathing, progressive muscle relaxation, or other grounding practices that can help us regain a sense of calm and control.
- Implementing if-then plans or pre-commitment devices that make it harder to act on impulses in the heat of the moment.
- For example, leaving your credit cards at home if you tend to overspend when angry.

4. Cultivating positive emotions:
- Actively building positive emotional experiences and habits, like practicing gratitude or savoring small joys.
- Positive emotions can broaden our perspective and cognitive flexibility, making it easier to respond skillfully to challenges.

5. Social support and accountability:
- Leaning on trusted others who can provide an outside perspective and help us keep our emotions in check.
- Enlisting the support of friends, family, or a therapist to hold us accountable to our intentions.

The key is finding a combination of strategies that work best for your particular emotional tendencies and behavioral patterns. It takes practice, but developing these self-regulation skills can go a long way in aligning our behaviors with our deeper intentions and values.

Great follow-up question about practicing cognitive reappraisal effectively. This is a skill that takes some intentional effort to develop, but there are some specific exercises and tools I can recommend:

1. The ABC Model:
- Activating event: Identify the specific situation or trigger that elicited the strong emotion.
- Belief: Examine the thoughts, interpretations, or beliefs you have about the activating event.
- Consequences: Notice how those beliefs then shaped your emotional and behavioral response.
- The goal is to become aware of how your thoughts and appraisals influence your emotions, and then consciously work to reframe those appraisals.

2. Guided Imagery:
- Imagine the triggering situation and your typical emotional/behavioral reaction.
- Then consciously reimagine the scenario, walking through alternative ways you could reappraise it.
- For example, imagining a setback as a learning opportunity rather than a personal failure.
- Practicing this in your mind can make it easier to apply in real life.

3. Perspective-Taking Exercises:
- Try to view the situation from different angles or through the eyes of another person.
- How might someone else interpret this event? What broader context could be considered?
- Expanding your perspective can help counteract narrow or distorted thinking.

4. Self-Compassion Breaks:
- When you notice a strong emotion arising, pause and say something like: "This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment."
- Self-compassion can help soothe intense emotions and foster a more constructive mindset.

5. Journaling:
- Write about challenging situations, your initial emotional reactions, and alternative ways you could reframe them.
- Reflecting on these thought processes in writing can make them more concrete and accessible.

The key is to make these practices a regular habit, not just something you do in the heat of the moment. Consistent practice over time can rewire your automatic tendencies and make cognitive reappraisal a more natural response.
[Always Learning, Always Growing]
Love Wins
David and Kristi Portillo (You Tube)
see also: Mike Parsons (You Tube)