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 Introduction
Enter the Fray

How great of a person you think you are? Are you living to your fullest
potential? At which stage of your personal development are you
currently at? Would you like to increase your physical performance,
enhance your mental powers and increase your energy?

Answers to all of those questions and many more can be found within
the pages of this book. It’s going to be your guide on becoming the
greatest version of yourself and achieving your truest potential as a
human being. On top of that, you can transform yourself into a high
performing individual in everything you do.

Body Mind Agoge is a discipline of personal development, a school of

philosophy and a method of empowerment. It’s a way to unlock the
hidden powers that are inside all of us and manifesting them into
reality. On top of that, it’s about expanding upon our current capacities
and transcending our boundaries. It’s self-actualization writ large.

My name is Siim Land, the author of this short book, including many
other things. Over the course of many years, I’ve undergone a thorough
journey towards improving and optimizing every aspect of my being.
This Odyssey of body, mind and spirit has lead me into several rabbit
holes, made go through hell and back again, find my calling and live it
our completely. At the moment I’m in a stage of my journey where I’ve
decided to share the knowledge I’ve learned with likeminded
individuals.

Do you want to become as great as you can be? To optimize your body
and mind so that you could live a more meaningful and fulfilling life?
Chances are, you do. That’s where the Body Mind Agoge can help you.

In this book I’m going to share with you the strategies on how to start
empowering yourself as a human being. What it is and what it entails
we’ll get to in a moment. But first, I wanted to give you a short overview
of what to expect.

The book is structured as follows.

 In Part I, the Katalýtis, I’m going to explain to you the core essence
of Body Mind Agoge. We’re going to talk about.
o Book I talks about what is body mind empowerment. What
makes us human. Where is the “self” located. What self-
mastery consists of and how it fits with the theme of this
book.
o Book II clarifies what is the Agoge. How it translates over
into the theme of self-actualization. There are going to be
other concepts, such as the warrior archetype, enkratia and
arête, which I’ll explain.
o Book III illuminates what it means to become a self-
empowered being. How to achieve it.
 In Part II, the Odýsseia, we’ll get on to the empowering stuff. I’m
going to share with you the means of body mind empowerment
that the Agoge includes.
o Book I, Sóma, is about our physical development and the
condition of our body. In it I’ll be sharing you with the
strategies that will allow us to optimize our biology. They
include optimal nutrition, resistance training,
cardiovascular fitness and the ability to control one’s own
physiology.
o Book II, Myaló, is concerned with the state of our mind and
mental development. It talks about mastering our own
thoughts and emotions, which will enable us to increase our
 level of consciousness. Also, the ultimate mind-hack, which
is mindfulness meditation.
o Book III, Psychí, touches our soul in a literary sense. The final
stage of our development has to do with the spiritual aspect
of our being. It has nothing to do with religion, albeit it
includes belief in something greater than ourselves. In this
context, it’s about expanding our personal consciousness to
the level of the whole of humanity. We’ll talk about how to
find your calling, how to achieve mastery in it and how to
use discipline to live out our truest potential.

This is meant to be the starting point towards becoming the greatest

version of yourself in every aspect of your being. There are many
strategies that are included in the Body Mind Agoge. This here is meant
to be a collection of principles and guidelines that will lay the
foundation to achieving excellence and reaching self-actualization.

The entire discipline is actually a movement of individuals trying to

make the best of their existence and manifesting their personal
greatness in the grand scheme of things as well. It’s about first
achieving mastery over oneself and then inspiring others to do the same.
That’s why I’ve also created a community of like-minded individuals
who are willing to help each other on their individual journeys. Join the
Body Mind Agoge Facebook group, receive the knowledge and share
your wisdom.
 Part I
Katalýtis -
The Catalyst
 Book I
What is Body Mind Empowerment

Body Mind Empowerment is a concept of mine. It’s a discipline of

physical and mental personal development. The nature of non-stop
improvement is a path of complete self-mastery that leads to spiritual
growth. It’s about not taking anything for granted and working on
becoming as great as you can be. What matters most is not the results
you get, but the notion of deliberately putting in effort towards living a
high quality life.

The 3 planes of existence are the physical, mental and spiritual.

According to the hermetic teachings of Hermes Trismegistus, they are
all in correspondence with each other. Hence the name Trismegistus,
which means thrice-greatest. This is considered to be a universal law.
The phrase goes like this: “That which is above is the same as that which
is below.” In the Kybalion, a more detailed explanation follows: "Just as
a knowledge of the Principles of Geometry enables man to measure
distant suns and their movements, while seated in his observatory, so a
knowledge of the Principle of Correspondence enables Man to reason
intelligently from the Known to the Unknown.i"

It’s like a riddle. That which happens in the macrocosm will do so in the
microcosm as well. The universe itself is a reflection of this connection
between macro and micro levels. Just look around you. Earth itself is
like a living breathing organism Our body is like a planet with millions
of cells. Everything comprises of atoms…and so on and on, ad infinitum.
The distinguishing factor between one and another, us versus them, this
and that, is just a mere illusion. Instead of duality, there is unity in
everything.

This same notion is found in almost every other spiritual teaching. For
us, there is the body, mind and spirit, all on their respectful planes of
existence. The first two are definitely connected with each other.

According to René Decartes´ dualism, the mind and body are non-
identical of which the former seats the throne of our intelligence. This
debate is far beyond the scope nor the purpose of this book but we ought
to pause at it for a moment. This approach gives too much credit to one
while neglecting the importance of the other. The body has a mind of its
own of which we are simply unconscious of. Our mind is the one that
handles all of the mental processes but the physical plane is out of its
expertise. Thoughts are what send signals to the nervous system to
initiate actions but do not carry them out. By definition, they don’t have
material substance to them but are celestial, which manifest themselves
through some spatial form of expression, like speech, gestures,
drawings etc.

Bodily movement doesn’t happen out of thin air but is fueled by muscles.
In order for the mental plane to enter the physical world it needs to be
embodied in some way. Moreover, the brain itself is a physical thing
belonging to the body. Instead of being distinctive entities they are
intertwined operating systems. The mechanisms carried out are in a
relationship with each other. The proof to this connection lies in our
posture. The way we hold ourself sends specific signals to our
subconscious mind. Research has shown that these indications release
certain hormones within the body. For instance, by slouching over you
will inevitably begin to feel inferior. On the contrary, when you stand
on your two feet with confidence and pride you release more
testosterone. Additionally, our thoughts are what influence the way we
feel thus adjusting our posture accordingly. There is a constant back and
forth correspondence taking place to which we just have to become
more mindful of.

In the Vedas, which are 5000 year old Hindu poetic teachings of
enlightened sages on the origin of the Universe and evolution of life, the
mind is an eternal all-prevading substance. It’s an internal sense, which
is directly or indirectly concerned in physical functions, such as
cognition, feeling and willingness.

However, there is a third entity operating amongst the two. What I’m
talking about is our inner spirit. The easiest and most coherent
definition to it would be our SOUL. It can be understood as something
that makes up who we truly are. While the body and mind sometimes
act according to their own rules then the soul is the true „SELF“.

Where is the „SELF“ Located?

Well, there isn’t an exact place where you could find and take hold of it.
It’s more like an image you create in your own head and which you use
to correspond with the world. Bare with me.
  The basal ganglia, also called the reptilian brain is the most
primitive part of our brain. It governs balance, territoriality,
mating, feeding and other instinctual activities.
 Then we have the center part that comprises the „limbic system“,
which consists of the septum, amygdalae, hypothalamus,
hippocampal complex, and cingulate cortex. This the mammalian
or monkey brain – the brain of emotions and social hierarchies.
 Finally, at the front, there’s the human brain, the cerebral cortex.
This is where rational thinking is, especially at the pre-frontal
cortex. It’s the most recent step in the evolution of the mammalian
brain and gives the ability for language, abstraction, planning and
perception.

If you wonder where you are, then the answer is right behind your
forehead. That’s where the notion of „SELF“ gets created. But it’s more
than that. As you can see, there is even some as above so below
correspondence in here as well.

 The reptilian brain governs your physiological processes, such as

the need for food and shelter. It’s concerned about the physical
plane of existence e.g the body.
 The Limbic system is based on emotion, feelings and thoughts. It’s
the mind.
 The neocortex is above the other two because of being capable of
rationality. It’s the crown jewel of evolution and human
development. I can’t tell you whether or not that’s where your soul
and self lies, but it’s still on higher ground.

The difference between our spirit/soul and the body and mind is
that it is on a higher level of heightened awareness. While the body
and mind act based on instinct and emotion, respectfully, then the pre-
frontal cortex gives us the ability to be aware of these processes. This
meta-cognition enables us to think about how we think. It distinguishes
us from the rest of the animal kingdom and makes us human. Descartes
said: „Cogito ergo sum,“ which means „I think, therefore I am.“ Based on
our knowledge, it should be „I think about my thinking, therefore I am...
aware of myself.“

The soul is an eternal and all-prevading substance, which is the

foundation to the phenomenon of consciousness. It’s the essence that
brings together the body and mind. According to the quantum physicist
Michio Kakuii : „Consciousness is the number of feedback loops required
to create a module of your position in space with relationship with other
organisms and time.“ Let me make it easier to understand:
„Consciousness is the ability to be aware of oneself and others in space
and time.“

A thermostat has a lower level of consciousness because it only has one

dimension of existence, which is to measure temperature. Reptiles
follow their instinct and are only concerned with having something in
their stomach (hopefully not you and I) and reproduction. Monkeys have
complex social structures but still don’t possess reason or language.
Most advanced of them all is human consciousess. Not only do we think
about our thinking but also can evaluate our position in space and time.
We can see ourselves in the past and can create modules of our future
selves as well.

This meta-awareness changes the game completely. When the body and
mind are definitely deeply connected and intertwined with each other,
then the spirit is outside of this loop entirely. The best illustration I can
think of is the Illuminati pyramid with the eye at the top, floating above
the rest of the structure.
Consciousness is the eye in the pyramid, it’s what makes us human. But
simply having it isn’t enough. Being aware of oneself doesn’t mean that
you can rise above and start floating above. This is where self-mastery
comes into play.

Self-mastery is the ability or skill of being in complete control of

one’s being.

While consciousness is about being able to create modules of oneself in

space and time in relation to other minds, then self-mastery is about
recognizing the presence of that awareness and acting according to that.
It’s being more conscious as a person and knowing that there is a
pyramid in the first place.

By achieving self-mastery, we have no other way but to behave from the

perspective of our rational self. If our "neocortical" activity is high
enough, it’s impossible to remain on the subconscious level. Acting
against the self is out of the question when we are conscious because no
organism would behave in a way that would harm itself voluntarily,
unless it’s deliberately structured and part of a larger scheme.
Self-mastery is not about taking totalitarian control over our life. It’s
more like becoming more aware of the fact that some parts of our
psyche are automatic and guide our behavior according to their own
conduct.

In essence, self-mastery is pure consciousness and reaching higher

levels of it. It’s the ability to rise above the pyramid, seeing ourselves
from an outside perspective and then being able to control our behavior
according to what is good for the true “SELF.”

What Self-Mastery Consists Of

Self-mastery is made up of the two things that truly belong to ourselves

– our thoughts and actions. They are manifested in the physical and
mental plane of reality respectfully and make up our mode of being in
this world.

Our mode of being is the combination of everything we do and think

about on a habitual basis. It is who we are.

The physical plane of existence, e.g. matter, is made out of atoms.

However, the atoms cannot move or act by themselves and are directed
by will according to the Law of Karma. An action (karma) is a physical
movement and is limited within corporeal substances, like earth, water,
air, fire and the mind. In all-pervading substances, such as space, time
and the soul, there can be no action.
By achieving self-mastery, we are able to use these two currencies of
our existence to create our own reality according to our liking. It’s about
operating from the perspective of our conscious self and always being
aware.

Moreover, self-mastery is not only high conscious functioning but also

about being able to think and act despite of anything else.

It involves taking full control of our being and manifesting it in a way

that’s in an alignment with our consciousness. Without this skill we will
not be able to do anything we want and will always be trapped by the
bonds of our ego. In the case of us having to enforce discipline we are
manifesting our true conscious self and liberating it from the
unconscious part of our being.

How it Fits with Body Mind Empowerment

In the context of body mind empowerment, self-mastery also comprises

of our physical and mental abilities. The spirit is already in an alignment
with our true being and is on a higher level of consciousness.

The 3 planes of existence also correspond with Maslow’s hierarchy of

needs.

 At the bottom, there are yet again the physiological needs. The
first and foremost purpose of any organism is to provide the body
with food and shelter. It’s the conduct of the reptilian brain.
 In the middle, there are psychological desires, such as prestige and
a sense of belongingness. As you remember, the limbic system
governs our emotions and social interactions – the mind. This is
as far as the chimpanzees have managed to climb with their group
living.
 The next and final step of our current development is self-
actualization: achieving one’s full potential, including creativity
and fulfillment. Reaching this stage isn’t possible without covering
the preceding ones. This is the point where we lift ourselves off
the rest of the pyramid and attain meta-awareness. We’re aware
of being aware and our spirit can see itself floating above the body
and mind.
In order to reach self-actualization and start working on it, you need to
first achieve self-mastery. If the foundation is disfunctional, then you
won’t be able to get past the initial stages of simply surviving. If the
platform in the middle isn’t solid enough, you can’t set aside your ego
and control it. The last quantum leap requires you to overcome these
issues by taking control of your body and mind.

What is Consciousness

Consciousness isn’t just self-awareness. We can be aware of ourselves

but still be limited within the parameters of our ego. What the work of
Dr. David Hawkins has shown is that consciousness is also a unified field
of innate truth that connects us with everything else in this world. Some
quantum physicist, such as John Hagelin, think of consciousness as a
similar connected quantum fieldiii. In Buddhism, overcoming this
duality and realizing that the „self“ is non-existant is the purpose of
transcendental meditation (TM). During TM an individual experiences
the interplay between the quantum fields and oneness with it by
attaining the “non-self” perception. They realize that the „self“ is an
illusion created by the mind. From the perspective of Kaku’s theory, the
level of an individual’s consciousness increases to a point where the
amount of feedback loops transcends the boundaries of a personal “self”
and thus connects with the neighboring quantum fields, or people, as
well. Consciousness, therefore, is not only a matter of self-awareness
but a field of collective knowledge and objective truth.
Dr. David Hawkins has also managed to find a way to quantify
consciousnessiv. How? Through kinesiology. Muscles tend to contract or
relax to certain stimuli unconsciously. The brain’s neural networks
work like a system of attractor patterns, that represent energy fields
with qualities of consciousness itself and not individual, which was
shown to have global consistency and be independent of testers or
subjects.

The mind can be deceiving, but the body will always tell the difference
between the truth and a lie. It’s an innate part of our psyche and is
embedded in our physiology.

Simply try testing it with someone else and see how it works. Hold your
straight arm laterally on your side, parallel to the ground. Let the other
person ask you a yes and no statement, such as: “Is your name John.”
Just a random example. At the same time, they have to apply pressure
to the arm by trying to push it downward. If the answer is to be correct,
you would find strength to resist it. If the answer is wrong, your arm
would give in and you would go weak.

The kinesiology test does not show a local reaction to the body, but is a
general response of consciousness itself to the energy of a substance or
a statement. A truthful answer yields a positive response, which is
indicated by the muscles strengthening, and comes from the impersonal
field of consciousness that exists in all things living, because the brain
receives energy from the patterns that exist a priori in the mind.
Hawkins used mathematical terms of nonlinear dynamics to create a
limited set of parameters and a map of consciousness (Figure below),
which calibrated from 1 to 1000. The scale indicates the amount of truth
in any form of human expression, such as people, events and objects,
because of the energy they imprint into the timeless quantum field.
Those vibrations of energy get perceived by the attractor patterns on a
subconscious level.

Consciousness operates from the perspective that only truth has actual
existence and the difference between vibrations is only a matter of
degree. Hawkins found that certain levels have emotions attached to
them with fear, anger, anxiety scoring on the low end and joy, love,
compassion being higher. For instance, Mother Teresa calibrated at 500,
whereas Adolf Hitler was under 150. He concluded that the “…quantum
field of consciousness is a powerful attractor which organizes human
behavior into what is innate to “humanness” “ Theoretically, higher
levels surpass the ego by being able to associate oneself with the
collective consciousness.
The highest levels of consciousness are love, compassion and empathy.
Why? Because they all come from seeing things from another person’s
perspective. Think about Kaku’s theory again. The more feedback loops
you have, the higher level of consciousness will be. A thermostat isn’t
aware about anything else, other than the temperature. Mother
Theresa, however, is able to find enough room in her heart for the entire
mankind.
 The Collective Unconsciousness

The term collective unconsciousness was first coined by the Swiss

psychologist Carl Jungv. It’s deeply embedded within our psyche that is
out of reach for the rational mind and can be accessed only by the body.
The reason might be that you have to progress through certain stages of
development, before you can experience growth. As the saying goes:
„Where the mind leads, the body will follow,“ or vice versa. In the coming
chapters we’ll be discussing this in closer detail.

Body mind empowerment is a way towards making that jump. It’s about
progressing towards higher levels of consciousness by treading the road
of non-stop physical and mental improvement. Complete mastery can
never be achieved, that’s why it’s a continuos process. With enough
practice you’ll simply reach a certain point, where you have enough
control and awareness of yourself.

When the body and mind -the reptilian and Lymbic brain, the
physiological and social stage – are deeply connected and interwoven
with each other, then the spirit – the soul, the neocortex, the actualized
– is outside of that circuitry. Its consciousness is all-pervading and
meta-aware. Cogito about my thinking, er sum. This heightened “lift-off”
includes realizing that the “self” is just a part of a much greater
collective – humanity.
The spirit itself is a uniting entity that has managed to surpass the
initial stages of the ego and reached an understanding that includes
more than just its own accord. Spirituality is characterized by a belief
in something greater than oneself. Not necessarily a divine entity or
religion, but all-pervading nonetheless. The belief in one’s own spirit
and recognizing one’s soul amongst many unites this together. It’s an
innate part of being human and the result of our ultra-high levels of
consciousness and meta-awareness.

If not us, then who?

The majority of the planet is still stuck in the lower stages of their
development, in the physiological domain. Not voluntarily, but because
it’s forced upon them. If they won’t be able to cover the most essential
primal needs they have, then they won’t be able to go any further either.
It’s up to us, the ones who have managed to transcend this boundary
and make the leap, to make a difference. It’s not a notion of creating
hierarchies neither destroying them. Instead, it’s about fighting
inequalities and not taking our abundance as something for granted.

Together these three create the triumvirate of body-mind-soul. Our

consciousness as self-awareness manifests itself in all of these domains
but the soul is where it originates from. It has the possibility to expand
even further than ourself and connect us with everything else. Whether
we believe it or not there is some sort of a universal network involved
that we most of the time fail to notice, as is shown by the law of „As
Above, So Below.“
 Book II
What is the Agoge

The agōgē was the rigorous education and training regimen of all male
citizens of the Ancient Greek city-state Sparta. In literal sense, the word
translates to “rearing”, but in their context generally meant leading,
guidance and training.

At the age of seven, young boys were taken from their home and drafted
into the agoge, where they started their lifelong military service. The
aim of the system was to produce physically and morally strong
individuals who would serve in the army and become the “walls of
Sparta.” Sparta was the only Greek state with no defensive structures
around its city, after they had been demolished at the order of the semi-
mythical law-giver Lycurgus, who is considered to have created the
agoge as well.

The training in the agoge involved learning stealth, fighting skills,

military training, hunting, singing and social teaching. Discipline was
the core principle and the boys were encouraged to fight amongst
themselves so that they would develop tolerance to pain and determine
the strongest members who would become leaders. The institute was
prestigious throughout the world of Hellas, and many aristocratic
families from other cities sent their own sons to be educated in Sparta.
In the agoge, the boys were supervised by the paidonómos, or “boy-
herder” who guided them through their training. The entire education
consisted of 3 stages: the paides (ages 7-17), the paidiskoi (17-19), and
the hēbōntes (20-29).

The boys lived in groups (agélai, "herds") under an older man who had
gone through the process already. At the age of 12, they were given only
one item of clothing per year – a red cloak known as a Phoinikis (a
toponym that illustrated the Tyrian purple dye of Phoenician origin used
to give the cloak its color). It was their most prideful attire, which they
wore in battle and almost at any other time. For their beds, they pulled
out reeds with their bare hands from the river Eurotas. The boys were
deliberately underfed so that they would be encouraged to master the
skill of stealthy stealing, without getting caught. This was also meant to
make them accustomed to hunger and rise above it. Stealing by itself
was a dishonorable act in the Spartan community. There’s a story about
one boy who stole a baby fox and hid it underneath his cloak. The beast
started scratching his stomach and rip cage, but the boy stayed silent,
until he passed away. He would much rather suffer and die, rather than
bare the punishment and shame that would have ensued by getting
caught red-handed.

At the age of 12, the boys stepped into an institutionalized relationship

or mentorship with a young adult Spartan male. This was seen as a
means of passing on knowledge and maintaining loyalty on the
battlefield. Once they reached the state of paidiskoi, at about 18, the
trainees became reserve members of the city’s army. Some youths
became part of the Crypteia, which was a “secret police” type of
organization used to spy on the public (Helots) and keep them at bay.
At hēbōntes, roughly age 20, they became fully a part of the Spartan
force. Despite that, they continued to live in barracks and were voted
into one of the public messes, by the already existing members of the
mess. If someone failed to gain entry into a mess by the age of 30, he
wouldn’t gain full Spartan citizenship. At 30, they were permitted to
marry and became full citizens of Sparta who could vote and hold office.

Education in the Agoge differed from that of the rest of Ancient Greece.
Men were meant to only compete in athletic events and battles. They
only developed their literacy to a bare minimum level. Those who would
become kings, diplomats or generals would also have to improve their
rhetoric, reading and writing skills. The Body Mind Agoge takes this
necessity into account and cultivates both one’s physical and mental
abilities. It’s not one or the other but instead have to be developed as a
whole.
 The Warrior Archetype

The Spartans were more than brutes. They were disciplined warriors
that provided servitude to their people. According to Jung’s psychology,
the human psyche possesses several universal archetypes that are
embedded in the collective unconscious. They’re like character elements
or archaic patterns of behavior that embody a given aspect of humanity
and are the psychic counterpart of instinct. For instance, there is the
mother, the child, the father, the mentor and the trickster, which can be
found in the mythology of all cultures across the world. Myth is the
vessel by which these archetypes manifest themselves in daily living.
They’re depicted as stories about certain personality types and what’s
right and wrong.

One of the core masculine archetypes is the warrior, depicted by one of

the Jungians Robert Moore vi. At primordial times, the warrior was the
hunter, the soldier on the battlefield, the gladiator. In the past, the
Warrior looked like Leonidas, William Wallace and Achilles. They went
to battle and with cut-throating accuracy held bloodsheds in which their
survival was never certain. They did it not for sadistic pleasure, but to
protect that which they loved – their nation, home, family.

The Warrior is someone who has dedicated their life to something

greater than themselves and is providing service. It’s also about
masculine energy – being assertive, adaptable, skillful, decisive,
disciplined and taking action. Here I’m referring to it as a gender, not
sex, as there are definitely a lot of women out there who represent it as
well. Katherine II of Russia, Queen Elizabeth and many more possessed
similar masculinity.

Even though these traits are all aggressive, the warrior is still peaceful
in his heart and actions. The shadow aspects are the sadist and
masochist, who take action just to get some sort of enjoyment out of it
at the expense of others. The Warrior has aligned integrity in body,
mind and spirit.

Probably one of the best examples of someone embodying the Warrior

archetype is Alexander the Great. He was the prince of Macedon who
then went on to conquer the entire Persian Empire. Despite being
outnumbered by a seemingly insurmountable force, the man and his
Greek companions succeeded in doing the impossible. They not only
managed to win every battle they had in Asia but also thrived in such an
antagonistic environment.

Alexander, the son of Phillip, marched deep into unknown territory with
courageousness in his heart. He used to say: “I am not afraid of an army
of lions led by a sheep; I am afraid of an army of sheep led by a lion.” The
man’s determination and ambition was borderline obsessive, which was
the reason for his achievement. Someone who hadn’t possessed such
assertiveness would’ve taken their Persian gold and turned back home.

Of course, Alexander’s conquest was an act of violence and death. But

he wasn’t a warlord by any means. Him and his generals always showed
highest of respect to those they had subjugated. Local traditions
remained intact and the young king wanted to unite the 2 contradicting
cultures. He saw himself ruling the entire world from the seats of
Babylon – a world where all men were together like brothers. It was his
calling to bring this vision into fruition.

In the Indian epic the Bhagavad Gita, Arjuna is faced with a difficult
situation. His clan has gone to war with one of his cousin’s faction to
decide the succession to the throne. It’s the eve of battle and soon, he’ll
have to fight his brethren and kill his family. In remorse, he wants to
abandon his calling as a warrior because of there not being any
righteousness (Dharma) in his actions.
Lord Krishna reveals himself and convinces him to still fight. It might
not seem right, but the back story explains it more deeply. The opposing
tribe wasn’t righteous. They were unjust in their behavior and ruled
with fear. Arjuna didn’t want to fight just because they were his
relatives. Anyone else would’ve been destroyed immediately with no
questions asked. It was his relationship with them that prevented him
from taking action, as there were some family members in his own
coalition as well. It was Arjuna’s duty as a warrior to fight, because that
was his calling. The violence it caused was justified, as it prevented even
more violence to come in the future.

It’s not selfish but selfless. The Gita teaches, that virtue is associated
with strength and fearlessness (Abhi). The more spiritual one becomes,
the more fearless and stronger one becomes. In this book, this is
achieved by cultivating physical strength in the body and overcoming
the fears imposed by the ego in the mind. Thus, you get access to your
spirit and become more conscious as well as compassionate towards
everything. The Warrior doesn’t have to fight, but is simply someone
who has a higher cause and is training for it.

I’ve connected with my Warrior spirit many times in the past. When I
was in the military I definitely felt some aspects of duty and providing
service as a soldier. I was trained to be a sniper and my job was an
essential part of the entire company’s performance. It felt like I was
obligated to do it, but I was wrong.
Being in the army was not my calling. For me, a much better way to
provide service to mankind is not protection through fighting but with
my writings. To be honest, I’m probably more of a Warrior now than I
was before.

These tribal and aboriginal archetypes manifest themselves in the

modern world as much as they did in the past. The fact of the matter is
that our environment has changed, but the human psyche has stayed the
same. We’re still controlled by our caveman subconscious mind. This
evolutionary time-lag influences our behavior and understanding of the
world without us even noticing it.

Now there aren’t warlords and chieftains but entrepreneurs and CEO-s,
basically doing the equivalent of conquest, with the exception of
pillaging being replaced with cash flow instead. So it is with my own
vocation. Every time I start writing or working out, I feel as if I’m going
to battle. To battle with myself and the blank sheet of paper in front of
me or the resistance I’m going to encounter.

The archetype manifests itself in many different forms. It’s also not the
only one. Masculine energy also comprises of the King, Magician and
Lover. We all have different proportions of them. But in the Body Mind
Agoge, the dominant power is the Warrior. A peaceful kind.

In our current context of empowerment, our body and mind need to go

through the Agoge. As you can remember, the reptilian and mammalian
parts of our physiology more often than not act on their own accord,
which may conflict that of our human self. Our consciousness is already
in an alignment with the cosmos and knows the truth. We simply need
to get access to the eye in the pyramid. How is this accomplished? By
going through holistic personal development in both the body and mind,
which will lead us to achieving enkratia.
 Enkratia

Enkratia in Ancient Greek philosophy is often defined as self-control,

but a much better term to use would be self-governance or mastery.
That’s what we’re trying to accomplish, so that we would be able to
influence our behavior and align it with our true self. The root of the
word kratia translates into government, being the basis of demokratia
(democracy, rule of the people). Given we’re already on the theme of
the agoge, it’s better to stick to other Hellenic terminology as well.

Ever since Freud and Jung, many psychologists afterwards have noted
that the human personality is governed by several different “sub-egos.”
Sometimes we act more like a father, mother, a child, a mentor, a friend
etc. There is the procrastinator, the hustler, the Casanova, the artist,
the extrovert, the athlete and millions of more. They may originate from
the collective unconscious of the human psyche. What tends to dominate
depends on how much power we’ve given to one of these “egos.” It
happens on a habitual basis and is influenced by our thoughts and
actions. Who we think we are will begin to recreate the patterns of
behavior we’ve omitted to ourselves.

This creates a certain circle of personalities that we have inside our

psyche. There are going to be several characters who will begin to
dominate over the others. For instance, you may develop the tendency
to always take things too seriously because you’ve suppressed your
inner child due to some reason. Likewise, you may adopt the mentality
of a victim, if you’ve suffered some sort of a psychological trauma in the
past. As a result, you begin to see the world as a hostile force that’s out
to get you. It imposes fear and enforces the duality between your ego
and the cosmos.

The ego will always try to protect itself and not let any other of these
personalities into its inner circle. Why? It’s afraid of losing its throne
and thus perishing. Survival is detrimental for the reproduction of the
ego’s agenda. It’s only interest has to do with making the cut itself, at
the expense of others.

This is evident in biology as well, as is shown by the book of Richard

Dawkins: The Selfish Gene. Us humans are nothing else but vessels for
carrying on our genes throughout the generations vii. They influence our
behavior and are solely interested in winning the natural selection.
That’s how evolution works, organisms are trying to reproduce their
own genes so that they could survive. It’s the invisible law of the entire
Universe.

But us humans also have another benefit compared to other animals.

Yet again, our meta-awareness about ourselves and the world around
us have managed to show us the existence of this thing called
“evolution,” if it’s even an existing thing at all. The cheetah isn’t aware
about the selective pressures it’s creating by chasing down gazelles.
What ensues is an arms race, in which representors of the 2 species will
try to out-clever themselves by getting faster and smarter. It’s natural
selection, but it happens unconsciously to them. Those who don’t make
the cut will simply be replaced by those who possess more beneficial
traits that are better for survival. It’s invisible to them, as they act on
their physiological urges.

However, humans have created this whole concept around evolution

and everything else in the world as well. Our consciousness has
managed to rise above evolution, but our primal bodies and minds suffer
from time-lag and are still stuck in that circuitry. We’re almost trapped
inside of it because we’re still biological creatures with an expiration
date.

By the same token, we’re beginning to take control of our own evolution
thanks to our meta-awareness and a phenomenon called niche
construction. In essence, it’s an organism’s ability to shape their own
environment according to their liking and thus boost their reproductive
success. In beavers, it’s building dams. In humans, skyscrapers, central
heating, agriculture, airplanes, highways, the Internet and so on.

We’re at a stage of our development where we’re beginning to rise

above evolution – the ultimate goal. It’s culture rising above nature,
viii
which some anthropologist call “After Nature” . Instead of going
through adaptation, we’re at the doorstep of achieving complete
“adaptation,” which entails us having attained total mastery over the
laws of physics and manipulating it according to our will. We’re
beginning to become gods.

In the grand scheme of things, Body Mind Agoge is about transcending

the entirety of the species, but in its core it starts with enkratia. As the
Law of Correspondence states: “As in the individual, so in the collective.”

It’s essential to orchestrate these different facets of our being into a

harmonious union, rather than being ruled by chaos and a disorganized
personality, which is called akrasia. Psychologically, self-mastery is also
the emergence of a special sub-ego – the Inner Governor, who directs
the others. However, that character isn’t derived from the ego, it’s from
our higher levels of consciousness – the soul who is meta-aware about
the presence of the entire conundrum.

Enkratia was also one of the themes of Plato’s masterpiece, The

Republic, which on its surface talks about politics, but the physical city-
state also serves as a metaphor to understand the principles of inner
governance. In Greek philosophy, this is called hegemonikon
(hegemony). For Plato himself, the only way to achieve this effectively
is to let the Inner Governor take the form of a philosopher or lover of
wisdom, the one who seeks the truth about oneself and the world. There
are still other sub-egos that remain who will begin to fight for their
domain. Plato uses another metaphor for this of a ship’s captain and his
crew who are prone towards mutiny. We’re the captain and our egos are
the mutinous crew.

Self-mastery isn’t about asserting masochistic dominance over our

being, but in the context of Body Mind Agoge is a means of creating a
well-organized inner governance that’s meta-aware and able to control
the conduct of what goes on inside us. It’s about operating from the
perspective of our higher self – the one who’s conscious and knows
what’s going on.
 Arete

The immediate result of enkratia is personal greatness and self-

actualization. However, as with our selfish genes, on the grand scheme
of things it concerns the entire whole of humanity. That’s where our
consciousness and spirituality come into play. The former enables us to
comprehend the bigger picture in the first place and the latter will allow
us to experience this union.

The word arête doesn’t have an exact phrase in English. Most accurate
equivalents are “excellence” and “virtue,” but there’s also something a
lot deeper to it that cannot be expressed verbally. It has a divine essence
to it. Whenever you experience something that can be called excellent,
let’s say you see an amazing piece of art, hear a magnificent symphony
or feel some sort of physical goose bumps, then you’re getting as close
to it as humanely possible. Perfection is an ideal too far away from
anyone’s reach. However, the phenomenon of arête is the notion of
having achieved greatness and manifesting it in the real world. In
moments of excellence, we experience a transcendence from the
mundane into the Divine.

For Plato, arête was about moral excellence, being superordinate to

moral virtues of courage, temperance, justice etc., which they all share.
Plato philosophized that they originated from the realm of Ideas, which
is like a higher plane of existence. His theory of Forms states that non-
physical but substantial forms or ideas are the most accurate
representations of reality. Every object and quality has its form.

He explains it further in Republic with the Allegory of the Cave, saying

that everything we perceive in the world are mere shadows of the real
Form. Socrates describes it as us the perceivers being chained to a wall
of a cave which we’ve faced our entire lives. The shadows we see are
projected on the wall from a fire behind us. These shadows are as close
as we can get to viewing reality. The philosopher is the one who has
managed to be freed from the prison and realized that the shadows are
only reflections of what’s real. It almost describes the state in which the
majority of the people are in. They’re still chained to the wall without
having reached self-actualization and enkratia.

Aristotle thinks of something as excellent when it manifests its unique

purpose or telos. For him, the defining quality of humans is the capacity
for rational thought – meta-awareness.

In Eastern Philosophy, this telos is the 7th spiritual law of success – the
Law of Dharma, or purpose in life. It’s based on the notion that everyone
of us are already divine creatures and have simply taken physical
manifestation in this world to fulfill a goal in this life. Finding our
Dharma and acting according to that is supposed to be the one thing
we’re concerned with, as anything else is a waste of time.

There are 3 components to the Law of Dharma:

  Discovering our true self
 Expressing our unique talents
 Providing service to humanity

Commitment to our Dharma entails us living according to it. We know

who we are, what’s our calling and what we need to do to act it out. It’s
about finding our purpose. Knowing thyself is a part of it. This
investigation can take us back to our childhood. In my own case it
happened only later in my life when I came to the conclusion that the
decision I made as a kid to improve the state of mankind was my
Dharma.

If you don’t already know your calling, then I suggest you immediately
find it out for anything else is a waste of our potential. If you’re
intimidated by this task of great importance, then fear not. You probably
know it already. You just have to ask yourself the following questions.

• What are you passionate about? – Passion is something that

interests us the most. We can spend hours talking about it with
our friends or be engaged with. It’s the thing we love doing the
most and are intrinsically motivated to do. We don’t need a why
or any other external factor to force ourselves into doing it. The
act itself inspires us and we’re free from the outcome that
follows. It doesn’t matter what results we get because simply
being engaged with it provides enough fulfillment.
 • What are you really good at? – The thing is that we’re all
unique and better at certain things than others. More often than
not it already coincides with what we’re passionate about. Our
proficiency is the by-product of spending hours doing it. By
dedicating a lot of time to an activity we will inevitably improve
upon it.
• What do you want to accomplish in life? – Living our Dharma
entails us contributing to the improvement of humanity as a
whole. Our passion and the things we’re good at can provide
more value to other people and the society. The activities that
are the result of our calling all compliment this goal. Our
existence attains a purpose.

The answers to all three of those questions can help us in finding our
calling. Arete is about living out our Dharma by expressing our
greatness and virtuosity.
 BookIII
Becoming a Self-Empowered Being

All of those things combined entail us becoming a self-empowered

being. The Agoge is a discipline, a means of self-actualization, of going
through body mind empowerment. By achieving enkratia over our entire
being we’re manifesting arête and are living out our Dharma.

There are several components to this. The core principle is holism –

improving in both the body and mind and then transcending that
immediate limitation imposed by our ego and providing service to the
whole of humanity.

A master of oneself will be able to accomplish anything that he sets his

mind to. There is no other way because once our inner world has been
harnessed then anything external will be that much more easier. It’s
also the result of becoming more conscious of the energy currents that
flow within us and how to use them appropriately.

It’s much more important to be in control of oneself than over others.

As a matter of fact, it’s a lot more difficult as well. The desire to
dominate others comes from not having enough confidence in oneself.
To make up for their own inadequacies they try to picture their own
flaws in other people.
These quotes ought to set the right tone.

“You will never have a greater or lesser dominion than that over
yourself...the height of a man's success is gauged by his self-mastery;
the depth of his failure by his self-abandonment. ...And this law is the
expression of eternal justice. He who cannot establish dominion over
himself will have no dominion over others.”
Leonardo da Vinci.

„Knowing others is intelligence;

Knowing yourself is wisdom.
Mastering others is strength;
Mastering yourself is true power.“
Lao Tzu.

„Self-control is strength.
Right thought is mastery.
Calmness is power.“
James Allen.

In order for us to become self-empowered beings, we need to have this

kind of holistic mastery. This is not done for selfish purposes only but
to also better everyone else. Those who have this ability serve as
examples of what it means to be in control and why should others strive
towards it as well. They’re not necessarily those in power but they lead
by their actions nonetheless.
The society and mankind needs such figures. Imagine the situation
where everyone would have no self-control. It would be chaotic and
destructive. Masters of oneself have the ability to remain calm even in
the eye of the storm and restore balance even to the worlds of others.
 The Hero’s Journey

Life is like a book. There’s the beginning, numerous chapters, events,

characters and the end. Whether or not its science-fiction, an adventure,
or a novel depends on the author, who is us. At the same time, we’re the
protagonist as well.

There is the concept of Joseph Campbell called a hero’s journey. He was

another followers of Jung. Basically, it’s a mythical archetype which can
be found universally in all of the cultures. It manifests itself differently
in narration but the core essence remains in the story.

In the beginning, there is a peaceful village or a tribe which then gets

put under great danger. A flame breathing dragon or a source of great
evil begins to terrorize the realm. A powerful artefact has to be retrieved
from a cave on top of the highest mountain to banish the foe.

The people look for someone to save them but there’s no one brave
enough to be found. The hero is a part of them and is afraid like
everyone else. However, after the initial refusal, he is convinced by a
mysterious spiritual being or a mentor to rise to the occasion. The hero
does just that, he accepts the perilous quest and decides to save the
village and his tribe.
How the story goes.

He begins his journey of personal growth and development of skills

which would accomplish his task. It’s difficult and the hero reaches the
point of failure many times. However, his purpose and desire to protect
his loved ones gives him strength to carry on. This cultivates his mental
toughness and teaches him to rise above his thoughts and emotions,
which would try to keep him down.

Additionally, on the road he will come across mentors, the Wise Old
Man, and helpers all providing him with knowledge about what to do.
There are also internal demons, external tricksters and challenges the
hero has to overcome. In the beginning he’s just a village boy. It’s during
the journey the hero within him gets shaped.

Eventually, on the brink of collapse, he reaches the cave and retrieves

the artifact. Now only the most difficult task remains which is slaying
the dragon. Because of his greatness and power within he’s able to
defeat the evil, even though it seemed impossible to do so.

The realm has been saved and the hero can return home. He is now not
any ordinary villager but a leader of his people. The wisest and
strongest of all, he brought peace for today and hope for tomorrow.

What this archetype reveals is that people not only like epic stories but
also glorify their own existence through that narrative. Why shouldn’t
we do that? Why not live a life that looks like a chapter from an
adventure book? Why settle for mediocrity when there’s the possibility
to let our imagination flourish?

It’s about creating something exciting and amazing out of our being. In
a sense, it’s an artistic manifestation of our greatness. Rather than
boring, it can be anything we would like it to be. We can write our own
book and choose what the hero is like.
It’s about waking up to the opportunities that surround us and making
our existence meaningful. The purpose is to not follow the narrative of
someone else but to do so with our own scenes. We can choose to make
an epic journey out of our life. The possibility of greatness is available
to all of us.

The hero’s journey doesn’t just apply to ourselves as individuals. It’s

also the story of the entire human race. The hero is the immature
version of the warrior who hasn’t actualized himself yet. He still thinks
of himself as separate from the world around him. The warrior has
managed to transcend this notion after having gone through the
journey, during which he had several revelations.
 To Become a Master.

Most of our thoughts and actions are habitual and automatic. The reason
for that is so that our brain could preserve more energy by not having
to exert that much effort into things that we do a lot. These tasks are
assigned to our subconscious mind which then begins to run the show.
This is great in an evolutionary sense as we now have more resources
to use.

However, most of the time the patterns which have already become a
part of us will start to influence us in a negative way. If they’re
programmed in a way that doesn’t serve us and are the result of false
conditioning then we will have to change them.

If that is the case then our conscious self needs to intervene the process
and make the necessary adjustments. This task can be accomplished
only by a master as anything lower than that isn’t powerful enough to
break the cycle.

Our current mode of being, the ego, wants to maintain homeostasis or

balanced equilibrium within the body. Another evolutionary trait that
can benefit and harm us at the same time. It protects any intrusion by
creating resistance to prevent any change from happening. This
summoned barrier in front of us will inevitably cause fear and anxiety.
To overcome these impediments we simply need to come to terms with
who we are and make a decision of taking control over our own reality.
 The first step is to become more conscious. Instead of being on
autopilot all the time we need to actually participate in whatever
we’re doing. Every moment is noteworthy and if recognized one
has the opportunity to take control of it. Self-mastery entails
becoming mindful of what’s happening around us and being
utterly present. This doesn’t necessarily mean in a spiritual sense
but in a way of simply being there and experiencing what goes on
with all of our senses.

 Once enough awareness has been brought in we have the

opportunity to make a decision. Any change that would have a
permanent effect begins with a deliberate choice we make as
conscious beings. In this moment we’re operating from the
perspective of our true self not that of the ego who is simply the
creation of our subconscious mind and habits.

 Most importantly, no change happens without taking action.

Dreams will remain dreams unless they have a driving force
behind them. To achieve self-mastery we need to actually put in
the effort that would accomplish this goal. After the decision has
been made we need to begin making the necessary adjustments,
picking up certain habits, doing the work and thus empowering
ourselves. Taking action is difficult as it forces us to exert energy
which the ego tries to preserve. Unfortunately, in order to
reincarnate we need to go through the process. Reconstruction of
 the new entails the destruction of the old. Our current ego has to
be shattered into pieces so that the puzzle could be put back
together the right way.

 Fear will be encountered and facing it requires courage. The thing

is that it’s not real. It’s an illusion created by the ego set forth to
impede our path. Our internal trickster is trying to throw sticks
into our spokes. This, if not controlled, will cause anxiety that can
make any hero flounder. However, those with enough potential of
achieving self-mastery will overcome this anyway. It’s another
moment where we need to become conscious. Realising that it’s all
a game and not real will give enough strength to push through. As
a matter of fact, fear is great. It is summoned only when we’re
moving in the right direction. We simply need to use it as a
compass. Doing the things we’re afraid of are the ones we have to
do as they grant access to our empowered selves.

 Lastly, once we’ve made the decision to change and made it

happen we need to keep on doing it. The subconscious mind picks
up any habit that we feed it. These can either be positive or
negative. Once an activity becomes a part of us it’ll switch to
autopilot. Our ego is the construction of these patterns which we
ourselves can construct. In order for it to happen we need to make
self-mastery stick and put in the effort of making it a habit.
Complete mastery can never be reached. Rather that it being a
 destination to be reached it’s a neverending process of self-
actualization, becoming as great as one can be. It can’t be
accomplished once and be done with it but instead has to be
constantly worked on. We ought not to begin rest upon our hard-
earned laurels but maintain them every day.

We can now create the entire body mind empowerment pyramid that’s
based on the structure of our brain and the hierarchy of needs. Here’s
how it looks like with our current knowledge.
On that note, we’ve now become catalysts to change. Momentum is on
our side, as we’ve grasped the entire idea behind body mind
empowerment and the Agoge. Now what’s left is to just do it. The other
half of the book will cover the most optimal ways of optimizing our
biology and psychology by achieving mastery. These strategies are
supposed to lay the foundation to our self-actualization Odyssey and
make us Superhuman.
 Part II
Odýsseia
The Odyssey
 Book I
Sóma
The Body

Now we can begin to the actual nitty gritty empowerment strategies.

The principles have been set and covered.

The body belongs to the physical plane of existence, that is the most
bottom portion of the pyramid. Don’t think it’s inferior because of that
in any way. In fact, it’s the most fundamental and essential stage of
development that dictates the outcome of everything we do in life.

Achieving mastery over our body had nothing to do with asserting some
sort of a masochistic dominance over our physique. Instead, it’s about
being optimally healthy beyond wellness and more than fit.

Physical training was the core essence of the Agoge in 4th century BC
and the Spartans were strong in both the body and mind. Their mental
toughness was derived from forging their body through sweat and
blood. They had gone through hell and back time and time again for
several times, thus they became almost invincible on the battlefield.

Even though the purpose is to be over-fit like the Spartans, we’re still
not going to follow their approach. Their toughness was based on pure
discipline and willpower. Don’t get me wrong, we’re going to get our
hands dirty, but there’s a better, a much more optimal way of doing
things that will yield greater results.

Health is our most vital asset in life and our greatest treasure. It
influences every aspect of our being, as a poorly functioning body will
corrupt the mind as well, preventing ever reaching higher stages of
development.

It’s sad to see the condition most of the population is in. I’m not talking
about fat-shaming. However, there’s still something faulty in their
reasoning. Being obese means that you’re completely disconnected with
who you are. It’s as if your pyramid doesn’t have the self-actualization
part at all. If you’re overweight, then that’s because you’ve violated the
necessity of taking care of your body. You keep on eating and eating
junk food without realizing that you’re damaging your health not to
mention your physique. Vanity isn’t the idea here – it’s about being more
conscious as a person and knowing what’s right for your health.

Mastery of the physical plane involves optimal health, which

includes 2 aspects: optimal nutrition and resistance training.

By covering those 2 domains, we’ll be taking our health beyond wellness

and will get an abundance of energy that will allow us to take care of
our physiological desires in abundance. We’ll be more than capable of
tackling anything we might come across in the future.
 Optimal Nutrition

The first and probably the most important part to this is optimal
nutrition. What is it? It’s a concept of mine that includes eating to live
and to fuel ourselves properly so that we would be more powerful and
less fatigued. The metaphor of fueling isn’t the best one I would like to
picture food with because it’s more than that. Food is not just medicine
either, as the Chinese proverb goes. It’s more than that and is the
biggest determining factor of our power levels.

The whole concept can be grasped under one sentence, which goes as
follows: “Optimal nutrition is eating the right things, in the right
amounts, at the right time.”

What’s best about this definition is that it approaches the whole idea of
nutrition OBJECTIVELY. It’s a holistic term that covers everything we
should be concerned with. Following the same diet plans as everyone
else won’t work because our conditions vary. An athlete has a
completely different style of training and lifestyle than a sedentary
person does. It would be absolutely insane to feed the two in a similar
manner. Their metabolism will react according to how much they train,
what’s their current body composition, what are their health conditions
and how much they rest etc.
Following optimal nutrition on the other hand means that you’re taking
into account the most determining factor for your results – you. You’re
the one who is going to have to stick with the plan and eat the food.

The 3 variables: the right things, the right amounts and the right time
are all quintessential and being constantly altered. In fact, they
probably shift throughout the day. As the conditions of our bodies
change so should our meals.

Despite all of us being unique snowflakes, there are still some principles
that apply to everyone. Our individual DNA might differ, but the
physiology, the blueprint, is the same. That’s why optimal nutrition
ought to be based on whole foods. It’s not that processing is innately
bad, as I would imagine in the future we’ll be creating all of our food
artificially. It’s just that currently we lack the skill and knowledge to
create products that are healthy. There are some very good ones out
there but the foundation should still be made up of whole unprocessed
foods.

You might have heard of the Paleo diet. It’s an ancestral movement that
includes eating the same way as our caveman ancestors did. Even
though we’re living in a modern world, our bodies are still experiencing
this evolutionary time-lag. The Paleo diet takes that into account and
bases the foods around that notion. For optimal nutrition it’s a good
starting point, as you’ll be able to get good health.
Foods eaten on the Paleo diet

 Meat – bacon, pork, beef, lamb, steaks

 Poultry – chicken, turkey, fowl, duck, eggs
 Fist – salmon, sardines, mackerel, anchovies, herring, sprats
 Vegetables – broccoli, cabbage, cauliflower, kale, spinach,
asparagus
 Nuts and seeds – walnuts, almonds, Brazil nuts, cashews,
pumpkin seeds, Chia seeds
 Some fruit – apples, pears, oranges
 Berries – strawberries, blueberries, raspberries, black
currants, cherries
 Some starch – carrots, turnips, beetroot, sweet potato
 Healthy fats – olives, olive oil, avocadoes, flaxseed oil,
avocado oil, coconuts, coconut oil

Foods NOT to eat on the Paleo diet

 Grains – wheat, barley, oats, bread, pizza, pasta

 Processed carbohydrates – soda, sweets, candy, chocolate
 Dairy – milk, cream, cheese, cottage cheese
 Starchy carbohydrates – white potatoes, rice
 Legumes – beans, lentils

The idea of the Paleo diet is to consume a whole foods based diet that’s
not processed and incorporates a wide variety of healthy vegetables,
meats, nuts and fats. Refined carbohydrates are damaging our DNA and
causing cellular death, by actually draining us from energy. If we want
to cover our physiological demands in abundance, then we can’t be
fatigued or overly tired.

As good and easy as the Paleo diet might seem on paper, it does have its
shortcomings. There are several flaws and principles that are simply
dogmatic. For instance, unless intolerant to dairy or lactose, it’s not
necessary to avoid cheese. Drinking pasteurized milk is bad but butter
is very healthy and good for us. Also, I doubt that any caveman had year-
round access to fruit in all parts of the world. By creating romanticism
around ancestral eating, we won’t be following optimal nutrition.

I’ve done many diets and different principles of eating to complement

my training. Some of them work better than others as they have
different qualities and functioning. However, in their core, they’re all
very similar. By this I mean in their essential defining nature, in their
metabolism.

By default, our body is wired to burning glucose for fuel, which comes
from sugar. Muscles are fueled by carbohydrates and that’s why the
Paleo diet isn’t optimal for great performance. You won’t be able to meet
your glycogen demands on a sugar burning engine because you won’t
get enough carbs on Paleo.
On the flip side, our body is an incredibly complex system that has found
a way to adapt to almost anything. In times of survival, we begin to use
our own body fat for fuel. The adipose tissue acts like a black hole that
can deposit an infinite amount of calories. It’s our ability to produce
inner energy with our stored means.

What I’ve concluded over the course of my nutritional Odyssey is that

burning fat for fuel is a lot more powerful. The benefits are profound –
you’ll have more energy, it will last for longer periods of time, it
provides cleaner energy without causing additional damage to our body
and it also benefits our cognition a lot better.

How to make your body burn fat? By following a well-formulated

ketogenic diet. As a result of that, we’ll shift our body into a state of
nutritional ketosis.

In a nutshell, ketosis is a metabolic state, in which the body has

shifted from burning glucose as its primary fuel source into
supplying its energy demands with ketone bodies.

This requires quite a thorough explanation and investigation but, in

essence, by eating a ketogenic diet we’re able to improve the metabolic
functioning of our biology which will enable us to enhance our
physiology and body. It’s also probably the healthiest diet plans out
there, if you do it right.
Being in ketosis means that you’re following optimal nutrition 24/7
because your body is burning its own storage and using it for fuel. You’ll
become self-resourceful and independent of exogenous calories that
could potentially damage you.

That’s why I’ve kept it for another book. Read it if you’re interested in
completely optimizing your DNA and biology.
 Resistance Training

The other side of the coin to optimal health is fitness. In this domain
we’re also suffering from some evolutionary time-lag. As hunter-
gatherers we were constantly on the move and on our feet for the
majority of the day. Our bodies were strong and fit because of the
conditions posed by the ancestral savannah where failure was not an
option.

In today’s world, man can get away with doing nothing. We can choose
to sit on the couch all day and not lift a finger, only the one that would
keep stuffing food down our throat. This will have obvious
consequences on our physiology and health.

Being physically active is essentially vital. We’re already surrounded by

opportunities to move less and our environment is more comfortable
than ever before. That’s why it’s important to deliberately train
ourselves to be fit.

The reason why the Spartans were almost invincible on the battlefield
was that they had dedicated their life to war. Their days were filled with
countless drills, line formations and battle strategies. They were a well-
oiled machine. What made them so deadly was that they acted as a
unified whole.
The phalanx was the preferred military unit across all Greece. It
composed of heavy infantry men with armor and long spears called the
dory, which were 9 feet long (2.5 meters). In the Macedonian army,
created by Phillip and lead by Alexander the Great, the spears were
called sarissa and were at least twice as long.

Their lines were like a steel wall with pikes, resembling an impenetrable
hedgehog. The troops were next to each other, side by side, and were
each other’s brothers in arms. This made them move and breath like a
united force. The shield they carried was not meant to cover themselves,
but to protect the man beside him. In the phalanx, the one comprised
the whole. As within, so without.

In the Body Mind Agoge, the purpose of physical training isn’t to wage
war on barbarians or the Persians, but to improve our health and well-
being, by causing certain physiological adaptations to occur inside our
body. We’ll still be able to attain a Spartan physique. I hope you can see
the resemblance between me and Leonidas.

Like with nutrition, training leads to certain processes that will

empower our being and enable us to improve upon our biology. It’s an
essential part of achieving mastery over our physique.

The foundation to this is building muscle, being lean and getting

stronger. It’s not for the purpose of vanity, although we’ll be looking as
good as those Spartan warriors, but because having a fit body has many
other benefits to it.

What is strength?

Strength is the creation of muscular activation initiated by the

nervous system. It’s the ability of a given muscle to generate
muscular force under specific conditions against a load or
resistance.

There are a lot of benefits to muscle. Not only is it the biggest

organ of our body but also promotes longevity and overall
health. It’s also a manifestation of the person’s mindset and
determination. Only those who have dedicated themselves to
achieving the perfect physique will be able to attain it. Others
will simply keep on dreaming and wondering why they’re so
weak.

The more muscle we have the higher our TDEE will be because
of the expensive cost of maintaining that tissue. It will also
boost our metabolism and make us look aesthetic.

Resistance training makes our joints and bones stronger,

which will transition over to old age as well. We won’t feel any
aches or pains and will be able to lift heavy objects from the
ground. What else would you want?

Resistance and strength training make up the foundation to our

development, because both of them entail us growing not only
physically but mentally as well. We need to be constantly
pushing ourselves strategically in order to make progress.

The body will by default always try to avoid putting on more

muscle because of the high cost of maintenance. However, in
our current contemporary environment, we’re actually better
off with more muscle than in the past when food was scarce.
At the moment, calories are more than abundant and we have
the possibility to push our biological limitations further and
see what we are truly capable of.

There are also different ways of achieving the goal of gaining

muscle and new tissue. One thing is certain: muscle is
definitely the by-product of STRENGTH.

We cannot expect to increase the amount of muscle fibers we

have or put on more tissue unless there is a direct necessity for
it. In order to grow, we need to tell our body that it is necessary
to do so by facing enough resistance.
Strength determines the quality and quantity of our life. It can
only contribute to our existence. If you’re stronger, you’ll
definitely be happier than if you were weaker. Having stronger
muscles will make everything easier.

Building muscle resembles the overall struggle of life. It’s

about encountering resistance, not giving in or failing, but
adapting to the change and making your own terms with life.
We get stronger as a human being just because of being able to
do the things we thought we couldn’t do at first.

That’s the reason why I use the term “resistance training.” It

involves more than encountering physical resistance. There’s a
lot of mental aspects to it as well. Pushing ourselves to be
better and stronger requires courage, willpower and discipline.
Those are the characteristics of higher levels of consciousness,
as you’re able to push off the immediate desire to give into pain
and will be able to see the bigger picture.

Constant growth and development resembles the essence of

life itself. The Greek tale about Milo is the first story about the
principles of strength training. Milo lifted a calf every day. As
the calf grew larger, Milo also got stronger.
The most popular and simplest strength training program
out there is Stronglifts 5x5.

It consists of 2 full-body workouts.

o Workout A: Squat, Bench press, Barbell row

o Workout B: Squat, Overhead press, Deadlift

You train 3 times a week, alternating between A and B, with

at least one rest day between workouts.
This is the most basic program for beginners to build muscle and
strength. It works like a charm because it covers all of the core
essentials of resistance training.

I’ve also written a book called Keto Bodybuilding that includes the
ketogenic diet and resistance training. It’s the most optimal way of
building muscle, gaining strength and losing fat.
 Cardiovascular Fitness

On top of that, there’s also the importance of cardiovascular fitness. For

the health of our heart, it’s probably a lot more important. Muscle is
great for longevity and should be the foundation to our training but
incorporating other modalities is also essential.

Of course, cardiovascular fitness applies to more than simply

slow or brisk walking. Aerobic activities train our fat burning
engine as well. If we want to train like a warrior, then we need
to be able to become a machine in terms of our aerobic system.

Both aerobic and anaerobic training contributes to the

development of our cardiovascular fitness. However, long
hours of cardio are not beneficial because of the excessive
duration of repetitive motions will begin to tear down our
joints and eventually becomes too much of a stressor on the
body as well.

Prolonged aerobics training increases the risk of oxidative

damage in the muscles and the accumulation of free radicals
that damage the mitochondria.

Easy-going endurance releases a certain hormone within the

brain called brain derived neurotrophic factor (BDNF), which
makes us feel good and more cognitively sharp. That’s why
people experience this runner’s high after hitting the zone.

However, the danger to this lies in the fact that it also becomes
addictive because of the same very reason. It’s definitely
healthy, but only to a certain point. Once that threshold has
been crossed we will be doing more damage than good. The
running craze started in the 1970s and 80s. Most steady state
athletes overtrained themselves but continued to jog because
of how obsessed they had become with it. A sustainable and
efficient training regimen ought to always follow a minimal
effective dosage philosophy.

The most time efficient way of approaching cardiovascular

fitness is actually by doing high intensity interval training
(HIIT).

We go through short bouts of maximum effort followed by

lower intensities, or even complete recovery, which then is
repeated for several cycles. The benefits to this lie in the fact
that we’ll actually be accomplishing a lot more in less time.

Moreover, it resembles the aboriginal hunter-gatherer way of

living, where people would walk around at low intensities for
the majority of the day and then for a very short amount of
time face extreme exertion while running from a lion or
chasing their own prey. This is what our primal physiology has
become adapted to.

HIIT (partly resistance training as well) stimulates the

sympathetic nervous system, which triggers cortisol and the
flight or fight response. We release adrenaline and glucose into
the blood stream which will enable us to increase our physical
performance.

When it comes to building muscle and strength, then the

benefits of HIIT far outweigh those of low intensity steady
state cardio (LISS). Studies have shown that people who do
HIIT have better body composition and do not suffer from
other chronic exercise syndromes.

Because the time is so short, we won’t be doing a lot of damage

to our nervous system. What’s worse, long hours of cardio burn
off calories, but those calories need to be derived from
somewhere during exercise. When this happens the body
begins to break down its own muscles and organs in order to
produce more glucose. Unless you’re in ketosis you will be
running on your own tissue after your immediate carbohydrate
stores have run out.

The benefits of HIIT are:

 Increased metabolism for the upcoming 48 hours.

 Less stress on the nervous system and joints.
 Develops both aerobic and anaerobic fitness.
 Increased mitochondrial density
 Improves insulin sensitivity.
 More mental toughness.
 Saves a lot of time.
 It’s incredibly empowering.

For overall cardiovascular development the exercises would

have to incorporate the entire body. Burpees and sprints are by
far the best ways of getting fit and promoting functionality as
well. These bodyweight motions would always be the go to
choice for the warrior.

o Warm up with 2-5 minutes of easy jogging or jump rope

o 30 seconds of burpees/sprinting/cycling hard
o 30 seconds of rest
o Repeat for 5-10 rounds
o Cool down for 1-2 minutes of light movement
You can also do circuit training with HIIT to bring in more
variation and make it more fun.

o Warm up with 2-5 minutes of easy jogging or jump rope

o 30 seconds of burpees
o 30 seconds of rest
o 30 seconds of squat jumps
o 30 seconds of rest
o 30 seconds of pushups
o 30 seconds of rest
o 30 seconds of sprinting
o Cool down for 1-2 minutes of light movement

Before jumping in head first and pushing yourself through the

dirt you have to come to terms with your current state of health
and fitness. If you suffer from any medical condition of poor
lung capacity, then it would not be a good idea to start doing
HIIT sessions every day. To not cause any long term damage to
your body you have to start from your current level and
gradually build up from there.
 Controlling One’s Autonomic Nervous System

The next piece of the puzzle towards higher levels of consciousness and
transcendence lies within our own physiology. By taking control of it we
can rise above our evolutionary predispositions and choose what type
of adaptations we allow to happen and which ones we discard. It is the
ultimate definition of body mastery and necessary to bring the rest of
the pieces together.

The purpose is to achieve full control over our own physiology. By the
end we will be able to rise above our biology to a certain degree. You
will be able to choose what state your body is in and deliberately
influence your autonomic nervous system.

The autonomic nervous system (ANS) is divided into 2 branches:

 The sympathetic nervous system is also called as the “flight of

fight” response that speeds up our engines and pushes the gas
pedal to the medal. It’s the adrenaline releasing state that allows
us to go faster, ramps up our heart and pumps more fuel to the
muscles. At the same time, it increases cortisol and is catabolic by
nature.

 The parasympathetic nervous system is the brakes of our engine

and known as the rest and digest response. It’s the anabolic state
in which we are conducting repair mechanisms and allowing our
body to recover.
By mastering our own physiology, we will be able to voluntarily shift in
between the two whenever we like and can thus make a decision what
state our body is in. Whether it is anabolic or catabolic.

We also have a role model to follow. His name is Wim Hof, a Dutchman
called the “Iceman”. He holds 20 Guiness World Records involving
superhuman feats such as being immersed in ice for 2 hours, climb
Mount Everest and Kilimanjaro in nothing but his shorts, run a
marathon above the Arctic circle in Finland and one in the Namib desert
dressed in the same manner.
Previously it has been thought that humans cannot control their
autonomic nervous system but the research done on Wim Hof shows
what this is not the case. The man has single-handedly refuted Western
science and has proven that we are powerful beyond measure. We just
need to know how. The strategies outlined in this module are not
precisely the same as Wim Hof’s as he is the true master. The purpose
is to get in touch with our inner currents of energy and manage them
appropriately.

The key to controlling our own physiology lies in our consciousness.

By being aware of what goes on in our body we will be able to take
dictate the influence these currents of energy will have on us.

The reason why it was thought that we are unable to control our
autonomic nervous system in the first place is that, without enough
attention, our subconscious mind will take care of everything for us.

If we were to always be mindful about all of our metabolic processes

and organic mechanisms, then we would not have time to do other
things that are necessary for our survival.

The autonomic nervous system is not automatic by nature but only

allocated to become one because of our habitual way of behaving.
Luckily, this is something we can actually be in control of.

If an organism is completely aware of the state of their body, then they

can start to influence the way it is expressed. It is through achieving
higher levels of consciousness where we can change our thinking
patterns and the same applies to our autonomic nervous system.

We simply have to become more aware and thus we begin to feel more
what goes on inside us. It is not esoteric, simply kept hidden from the
analytical mind and allocated to our intuition. By combining these two
modes of being we will be able to experience both and then master our
physiology.

How to become more conscious of our inner currents of energy then?

The fundamental place to start with is to become more mindful. By

bringing our fullest attention inside of ourselves we will become aware
of what goes on within. This is important because if we want to master
our physiology we need to first get in touch with it. Fine-tuning our
psychology and physiology, our consciousness and our body, will enable
us to reign supreme over our subconscious mind and take mindful
control over our biology.

There are some easy and quick strategies we can use to immediately
become more present and mindful about the state of our body. It’s
BREATHING.

Bringing our conscious attention to the ins and outs of our breath will
force us to become aware of what goes on within. Taking control of our
respiratory processes will give us confidence in doing so with anything
else that concerns us as well. Food and water is something we can
survive for days without but a lack of oxygen will kill us in minutes.

Breathing is fundamental not only for becoming more conscious. It is

also the gateway between the unconscious. Our breathing patterns can
dictate the messages we send to our subconscious mind and thus create
its own reality. It regulates the interaction between the sympathetic and
parasympathetic nervous system.

If you are gasping for air and cannot take control of it, then you are
creating a stress response within the body and stimulating the fight or
flight hormone. If, however, you are breathing calmly, like in a
meditative state, then you will enter the mode of rest and digest which
makes you more tranquil and at ease.

The purpose is to learn how to take control of our respiration so that we

could control on which side of the spectrum we reside most. We do not
want excess cortisol to begin wreaking havoc to the body, so it is an
incredibly vital skill to have to be able to voluntarily regulate your own
autonomic nervous system. In so doing we will be able to remain calm
even in the eye of the storm and also deliberately remain in an anabolic
state.

As a result, our overall life will improve as well not just our
performance. While training hard we will be able to maintain our
strength by not gassing out, because of not knowing how to breath
properly. In everyday life, we will become more mindful about ourselves
and the world around us, making us experience less stress and other
types of catabolic activities.

There are a lot of breathing exercises we could potentially do. There are
numerous patterns and variations to it, so it would be pointless going
through all of them. Instead of clogging our mind with more and more
ways of doing it we simply need to know the fundamental principles of
a proper practice and then do it every time we need to take control.

The key components of an exercise which would enable us to take

control of our autonomic nervous system have to make us more
conscious, in touch with our body, calm and make us feel like we are in
complete control. The last part is necessary because it gives us
confidence to maintain our state of tranquility.

In my opinion, all of that can be accomplished by a popular Navy SEAL

technique called box breathing. It is taught to combatants so that they
could stay calm during life threatening firefights. In situations of life
and death there is no room for error nor failure. You can’t choke or
otherwise you will die. Therefore, it is definitely the most effective way
of achieving the purpose of controlling one’s own autonomic nervous
system. Moreover, it is incredibly easy and simple.

Think of a box with 4 facets. They are stages of your breathing with each
phase lasting for 4 seconds.

 Breath in for 4
  Hold it for 4
 Exhale for 4
 Pause for 4
 Repeat
 Do it for 4 minutes in total.

By the end of it, you will have reached a semi-meditative state which
makes you completely centered within your body and calm. It feels
amazing and you are entirely in the rest and digest mode.

But are you going to do 5 minutes of box breathing during military

firefights or, in our case, HIIT? No, the purpose of it is to simply practice
the skill of taking control of your breathing. During the actual event of
when you would be lifting heavy weights you simply use the same
technique to calm down your nervous system. In between sets you will
be gasping for air and can use mindful breathing to bring yourself down
from being too stressed out. Training stimulates the fight of flight
hormone which we then will be able to dissipate immediately for
increased performance and faster recovery.
 Cold Thermogenesis

Breathing is the foundation to taking control of our autonomic nervous

system and achieving mastery over our physiology. It will enable us to
become conscious enough to voluntarily influence the state in which our
body is in.

This is an incredibly powerful skill to have. But remember, with that

comes also great responsibility. We will be able to alter the state our
body is in but we should not take it for granted.

If we were to possess such strength of body and mind shouldn’t we put

it into proper use? The answer is definitely yes. The purpose of
mastering our physiology and this entire program is to cultivate the
habit of body enkratia and arete. As a result, we will be able to improve
our wellbeing and overall existence as human beings. We will become
superhuman not only by habit but through our conscious effort and
activities.

One of those activities involves being able to control our inner

thermostat. Cold thermogenesis is the act of heat regulation within the
body in response to freezing temperatures.

When I made the archetype of this lesson Wim Hof I did it for a purpose.
His mindful and deliberate controlling of his own autonomic nervous
system enables him to voluntarily regulate his core temperature while
even being immersed in ice for 2 hours. It might seem like crazy but it
is the ultimate superhuman feat to accomplish. Not only is it incredibly
healthy and beneficial for our body but also a manifestation of mind
over matter. By being conscious enough to light up his inner furnace he
is rising above the circumstances he is surrounded by and is becoming
bulletproof to external factors. We want to be able to do the same.

Training cold thermogenesis is one of the best ways of mastering our

physiology. It covers all of the results we would need when trying to
achieve body mastery. Here are a few of the benefits.

 Increased brown fat

 Increased metabolism
 Better thermoregulation within the body
 Reduced inflammation
 Increased muscle recovery
 And an overall feeling of being a badass capable of enduring
freezing temperatures.

By nature, cold triggers the anabolic state within the body and will force
us to become immediately present. If we were to endure low
temperatures, then we would have to have a body that knows how to
create its own heat. In the contemporary world it happens less and less
as we have the opportunity to turn up the central heating and always
cover ourselves with fluffy clothing. By not being exposed to cold
weather, the body will eventually lose its ability in heat regulation or at
least decrease its efficiency at it. To not lose this vital skill we ought to
voluntarily train cold thermogenesis.

As we adapt to the cold, the muscles in the cardiovascular system are

conditioned. Our blood flow improves throughout the body and the
efficiency of our heart increases.

How to start practicing.

To begin we have already learned one of the fundamentals to doing this.

Breathing is essential here as well because it will directly allow us to
become conscious of our autonomic nervous system and take control of
it. In so doing, we will be able to resist the immediate desire to escape
the cold and not give in to its freezing effects. By staying mindful of our
respiratory process we will be able to maintain our control and reign
supreme over the temperatures.

The easiest and most obvious place to start would be with cold showers.
It would be too difficult to jump straight away to 2-hour ice baths like
Wim Hof but if you dedicate yourself completely to it then someday you
might be able to do something similar. The amount of effort required in
comparison to the immense benefits we get from simply taking a quick
5-minute cold shower is minuscule. We will be doing so little but getting
that much.

Small veins restrict blood flow. With exposure to cold you can condition
the veins to get larger and allow more warm blood to reach the
extremities. As you progress through the stages of the cold exercises,
you will begin to understand the body on a deeper level.

 Phase 1 cold shower after a hot one. Try to control your breaths
and lungs. Instead of gasping breathe with ease. Regular practice
will improve your arteries and conditions the entire vascular
system.
 Phase 2 straight to cold showers. Before you even begin, your
body temperature will already drop because of your mind
anticipating it. Our thoughts have that much power over our
physiology. That’s why it’s important to first master our mind.
Breathe naturally and you will be able to steer your mind towards
adaptation and consciously regulating the autonomic nervous
system. Forcing it doesn’t work because of the body will begin to
fight back.
 Phase 3 ice water immersion. Add in visualizations. Visualize
heat generating within your body just before you enter. With every
breath, make this sensation more intense and keep your mind
focused on the heat. Stay in the cold water for as long as it feels
comfortable. If you feel pain or uneasiness, then it’s time to get
out and wait for the next time.

To maintain control over the core temperature, you have to influence

the body by steering the hypothalamus, the thermostat in the brain.
Attain this Jedi-like concentration and you won’t even notice the cold or
any other external stimuli.
Imagine heat in your lower stomach. With each breath you’re inhaling
fire, that fills your body, and exhale out the cold. Go to somewhere
warm with your thoughts. Not to a beach, but rather focus on your inner
furnace.

There are two parts to resisting cold.

 The first is physical, the pure fact of getting used to it. When
we’re habitually conditioned in a way that promotes lower
temperatures then it will gradually have lesser of an effect on us.
This can be accomplished through exposing ourselves to the
weather. Additionally, by learning how to light up a furnace inside
of us which would give us warmth.

 The other part is mental, which derives from our perception of

the experience. This is also the result of changing our mindset. By
default, cold is uncomfortable and associated with pain. It forces
us to spend more energy which the brain is trying to preserve. An
evolutionary response which, unfortunately, is working against us
most of the time.

When we’re shivering, we’ll inevitably try to run away from the
situation by any means necessary. Whether going inside or putting on
more clothes. But, in essence, what it means is that we’re trying to
escape the present moment as well.
Cold is one of the best ways to become more mindful of our
surroundings but also to get in touch with our self. In it, we can
experience our thoughts, emotions and feel our internal currents of
energy. It’s about becoming more conscious as a human being and not
falling victim to external forces but becoming independent of them.
Training cold thermogenesis is just another strategy we can use to
accomplish just that.

At first, it will definitely not be enjoyable. Our muscles will tense up,
we’ll start to shiver, our thoughts will scream: „Let’s get the hell out of
here!“ This is only our habitual response.

Instead of following our reaction we should actually experience the cold

for what it truly is. Feel the hair of our skin stand up, how the wind cuts
through our bones, what breathing in does to our nose etc.

By yielding to the situation and becoming the observer we can notice

ourselves in the midst of it and take control of our urges. It’s actually
an enlightening experience and conditions our willpower in any other
area of our life.

Moreover, after going through the process we’ll feel extremely

empowered. Not only did we manage to resist the temptation of finding
warmth but also taught our body how to use its own mechanisms to
create heat. It happens unconsciously but by bringing our attention to
it we’ll actually be able to increase our core temperature willingly. It
might seem impossible but it’s not.
Through concentrated breathing we can take control of our
autonomic nervous system and light up a furnace inside of us.

Tibetan monks and Yogis call it Tummo meditation, which helps them
to gain control over the body’s processes. The trainees would spend cold
nights up in the mountains and survive by regulating their inner
thermostat. This is done by controlling the respiratory process with
various patterns and occasionally stopping it completely. The heart rate
slows down and the venous blood returns less impurities into the
stream. What accompanies it is creative visualization from the inside
out. It’s as if the practitioner becomes the breath itself travelling
through the body by envisioning it as a source of light capable of
creating heat. To get to such high levels where there is an actual effect
requires a lot of training. This is just a meagre explanation of what
actually happens as there are definitely a lot of secrets to be found and
known to only the most avid of trainees.

How this is achieved isn’t as important as the sheer fact that we’re able
to create inner fire by focusing on our breathing. This can be
accomplished by anyone and is the result of a lot of conditioning and
proper training of cold thermogenesis.

By changing our perception through mindful breathing we can alter our

experience. It lays the foundation to being able to resist cold and
actually make it seem warmer. The secret lies in our decision on how
we choose to react.
Once we’ve taken control of our breath we can do so with the urge
to escape the situation. It’s the result of becoming conscious in the
present moment.

The most important thing is to remain calm both body and mind. Rather
than tensing up like we normally would we need to let loose and yield
to the cold.

By cramping up we create a habitual pattern of reaction which will

always make the experience uncomfortable. If, however, we begin to
interpret it as something enjoyable then the necessary change in
mindset will happen.

After the initial response has been overcome, we’ll begin to feel quite
good, actually empowered. It’s still cold but it has less of an effect on
us. At this point we’ve exited our comfort and entered the growth zone.
We begin to feel good and want to stay there for longer. The first and
biggest obstacle has been overcome as we now have the possibility to
explore the experience. Take a look at how you actually feel in the
situation. Come to terms with the fact that it’s not that bad and there’s
nothing to fear. The more you spend in this uncharted territory the more
you’ll condition yourself and thus grow.

Here is a picture of me doing a headstand while practicing cold

thermogenesis. This image alone would grant me access to the ranks of
the Tibetan monks to learn Tummo meditation.
While we’re having fun our body is working to produce its own heat. It’s
a reminder of how important it is to maintain these pathways. Shivering
is the natural by-product of that.

However, we want to arrive at a level when we don’t have to be

contracting our muscles anymore. When this happens we’ve completely
bulletproofed ourselves against the weather. More importantly, tensing
up like that causes a stress response which will have a negative impact
on our health.

Doing this once will not be of much use. In order for the positive effects
to stick we need to be doing it habitually. This becomes less of an issue
as the experience turns into something that we enjoy. Rather than
seeing it as a chore it becomes fun. Going through the process of facing
the fear, overcoming the obstacle and thus thriving is extremely
empowering and almost becomes addictive, that of the good kind.

Practicing gradual exposure can lengthen the amount of time you’re able
to endure cold. Regular cold showers will eventually get too easy for
you. That’s when I like to take it to outside during the winter.

If you live in a cold climate, then you’re in luck because you have access
to your own personal cyrochamber just outside. Walking barefoot in the
snow or even swimming in it is a great way to condition your body and
practice controlling your physiology.

To create more heat in your limbs you can also do another exercise.
Start slapping your hands on your back and sideways. At the same time,
breathe in deeply and in a rhythmic pattern. This will keep you warm
and won’t make your fingers go numb, which is not what we want.

The conversations we have in our head are equally as important. Think

to yourself: “This too shall pass.” It’s the most empowering phrase you
can say to yourself, as it will enable you to take conscious control over
your desire to quit. This is where we’ll turn to next – the mind.
 Book II
Myaló
The Mind

Having covered our physiological needs, we can now take the next step
in our development. What comes after the reptilian brain is the Lymbic
system. The mind belongs to the mental plane of existence and is
manifested in our thoughts and emotions.

What are thoughts? They’re the conversations we have in our head, the
perceptions we have about the environment and the idea of who we are
as a person. Most of them happen on autopilot and are completely
random.

In Buddhist philosophy, the mind is in an intimate connection with the

world through causality. The principle of “dependent origination” states
that all phenomena, both subjective experiences and external objects,
come into existence in dependence upon causes and conditions; nothing
comes into existence uncaused. In Buddhist literature, two main
categories of causation are: (1) external causes in the form of physical
objects and events, and (2) internal causes such as cognitive and mental
events.
Actions, or karmic force (karma means action), are deeply connected to
the motivation in the human mind that gives rise to these actions in the
first place. Therefore, it’s best to understand the nature of the mind and
its role to comprehend the total of human experience and the
relationship between mind and matter.

Our state of mind plays a crucial role in our everyday existence and
well-being. You probably know someone who is all over the place. Their
disorganized and rushing thoughts make them lose control over their
actions as well. They can’t dictate their own behavior because they’re
under the rule of their own emotions. What’s worse, the conversations
they have in their head are negative, which only re-creates this
perpetual cycle of suffering.

On the flip side, if a person has mastered their mind, then they will be
able to stay in a calm state of mind that’s tranquil and peaceful even if
the external surroundings are disturbing. It’s extremely difficult for
someone restless to become joyful even when they’re in a safe and
friendly environment.

Our thoughts can dictate our reality, and change our perception of the
world around us. Mastering our emotions and mind will enable us to
create it ourselves.

Marcus Aurelius, the famous philosopher king of the Roman Empire at

2nd century AD, realized the presence of this force. In his journal which
later was published under the name of „Meditations“ he reflected daily
on the capabilities of our mind. From those writings can be found
several important ideas that are fundamental to stoicism. The man was
truly a master of himself. Being the most powerful person in the entire
world he still remained humble and mindful of the fact that he’s just
like any other. His authority would’ve allowed him to do anything. If
someone disobeyed him he could’ve simply executed them. Instead, he
decided to become a virtuous character and the emperor of not only his
nation but himself first and foremost. Everything that happened to him
was an opportunity for him to practice taking control of his thoughts
and actions – his initial reaction and what he did in response. He was
considered to be the last of the Five Good Emperors as Commodus, his
son and heir, didn’t posses such traits and never managed to reach the
same level of respect as his father did, because of his compulsive and
selfish personality.

“The happiness of your life depends upon the quality of your thoughts.”

„Everything we hear is an opinion, not a fact. Everything we see is a

perspective, not the truth.“

All of these quotes by Marcus Aurelius indicate towards the hidden

capabilities within us that allow us to become masters of ourselves. It
is something that is readily accesible to all of us. We just have to realize
its presence and tap into it. The school of stoic philosophy coincides
with the notion that the two things that truly belong to ourselves are
our thoughts and actions. Emotions can also be grasped under this term
as they are the manifestations of both. These internal forces are what
we’re in control of. We can dictate the way they’re expressed and
influence our reality. Therefore, mastering them is essential.

According to Tantra, the essential nature of mind is ultimately pure and

still. This purity is technically called “clear light.” Negative and
afflictive emotions, such as desire, hatred and jealousy are products of
habitual conditioning. They’re not innate qualities of the mind because
they can be cleansed. If a person is imprisoned by their own afflictive
thoughts, then they will get caught in the perpetual cycle of existence,
or samsara.

However, in principle, if the individual is able to fully experience this

clear light nature of mind free from the influence of negative afflictive
states, he or she is on the way to true liberation (moksha) and
enlightenment. Therein lies the point where we will take the final leap
of our development and get in touch with our higher self. It’s a path
towards becoming more conscious as a person, which entails first
mastering our body and then controlling our mind.
 Face Fear

In the process, there’s going to be anxiety and fear. By default

conditioning, the mind will give rise to certain images and emotions that
ought to guide our behavior in some way or the other. They’re derived
from the fear imposed by the ego trying to protect itself. It’s challenging
to overcome these false interpretations.

As you remember, our personality is comprised of several characters

who are dominating the subconscious part of our mind. The ego is only
keeping a narrow circle of influence that’s supposed to keep it seated on
the throne of our psyche. To prevent any change towards any direction,
neither the positive or the negative, it creates fear.

Being anxious is nothing else but a signal that we’re heading in the right
direction, as we’re threatening the dominance of our ego. What’s more,
every thought we have is an equalizer of some sorts. As it is with the
body, every action we take leads to the following reactions and
adaptations. It’s the law of karma and causality. That’s why it’s essential
to be able to control the course of what goes on inside of us.

The ego will give rise to different emotions and thoughts that ought to
prevent us from doing things that involve change and effort. When that
follows, we have to make a disciplined recalibration that would set our
vibration to the right level that’s in congruent with who we truly are.
Doctor David Hawkins mapped the entirety of human consciousness and
discovered that certain emotions have power levels behind them. These
quantifications were taken based on kinesiology tests across cultures
and were universal in pattern. What it says is that they’re objective and
truthful in nature.

The difference between higher and lower vibrations is just a matter of

degree. There’s only light or the absence of it. Darkness isn’t an actual
color. It’s pitch black just because there isn’t an illuminating source to
be found. Think of it like regulating the intensity of a light bulb – you
can turn it all the way up or all the way down. So it is with our
consciousness. Some thoughts and emotions calibrate on a lower level
because they have less truth to them.
Fear is on a lower level of vibration because it’s a negative emotion and
based on lies. The ego and mind think of themselves as separate from
the world around them, by creating this duality of “us versus them.” In
reality, there’s unity and that’s what the majority of people fail to
experience. The vast majority of the world is stuck in their physiological
stages of development and on lower levels of consciousness. Self-
actualizing, not to mention enlightenment, are too far out of their reach.

What links this transition from being fearful and starting to walk the
path of truth is courageousness. It’s the willingness to take action not
because there is no fear. No, it’s the ability to take action in spite of its
presence. Fear will never go away, it’s just that those who succeed have
managed to face against it despite the way they feel. They get anxious
but will act nonetheless. That’s what we have to do as well.

Hercules, the hero of Ancient Greece, did exactly this. The Nemean lion
had been terrorizing the local people for a long time. King Eurystheus
gave Hercules the task to bring him the beast’s invulnerable skin.

During his chase Hercules realised that his arrows had no effect on the
target. When the lion had escaped into its cave the hero followed. In
close quarters he entered into hand-to-claw combat and eventually
choked his foe to death. After that he took his skin and started to wear
it as a cloak himself.

Hercules had to face fear, did it despite the danger and, figuratively
speaking, became the lion he had slain. Not only was he now a much
better fighter but also managed to display his self-mastery to himself.

His success was the result of his courageousness. The lion must’ve been
shocked when Hercules entered the cave and decided to wrestle with
the beast. No one had ever done that. Hercules overcame the anxiety
and was able to face fear despite being between its jaws. He was
victorious because of being able to take control of his thoughts and
actions.
Facing our fears is a lot more important than to simply rise above any
form of resistance that impedes our greatness. It’s also a means towards
transcendence.

The Tibetan Book of Living and Dying and The Egyptian Book of the Dead
have one common scene in them concerning what happens after death.
When a person dies their soul will be summoned to a room. In Egypt
inside the pyramids, in Tibet inside a mountain. It’s the purgatory that
Christianity talks about and where the idea was conceived.

Before the soul can enter the spiritual realm, become one with the all,
it has to go through a trial. It’s done to find out whether or not the
individual is worthy enough and understands the law. In front of him
will be summoned monstrous beings, all trying to scare him. They’re not
real but instead manifestations of the person’s own mind.

If the soul is conscious enough and able to face fear, in spite its
presence, he will not falter. Once the realization has been made, that
it’s all an illusion, enough perseverance will grant access to another
realm. If the trial is failed and the soul becomes frightened, then he is
not aware of his inner turmoil. There isn’t enough self-mastery to face
fear, not internal nor external. The soul will be thus expelled from the
purgatory and cast back to the Earthly realm where he will be
reincarnated.

The soul will then have to go through the circle of life again to gather
enough wisdom and become conscious enough. To realize the fact that
in order to transcend his mode of being he needs to become aware of
who he is and that he is in control of his own reality.
 The Antifragile Mental Operating System

The nature of the world is that change is inevitable and that we can
never be sure what’s going to happen to us. Excuse my French, but, sh*t
is going to hit the fan sooner or later. When it does we will either perish
or succeed.

Is there a way to not be as negatively influenced by this? Can we still

face challenges, life’s turmoil and emerge from the fray better than
before? The answer to that is yes.

Stoicism is a school of Hellenistic philosophy founded in Athens by Zeno

in the early 3rd century BC. It’s one of the best mental operating system
to have because of its antifragility.

The term was coined by Nassim Nicholas Taleb in his bestselling book
Antifragile: Things That Gain from Disorder. It’s a step beyond
robustness because it actually benefits from chaos and adversity. So it
is with stoicism.

The Stoics considered destructive emotions to be the result of errors in

judgement, the active relationship between cosmic determinism and
human freedom, and the belief of acting virtuously in accord with
nature. For a good life, one had to understand the natural order of things
because everything was rooted in it.
Stoicism became more dominant later in Rome than in its birthplace
Greece. Writers like Seneca and Epictetus considered the sage (the one
who knows virtue and acts according to it) immune to misfortune
because virtue is sufficient for happiness. Marcus Aurelius is also one
of the most important stoic philosophers.

How does it work?

Basically, stoic thought enables you to understand that “sh*t happens”

and you can’t really do much about it. You’re inevitably going to miss
busses, lose your wallet, face challenges, have to do hard work to
succeed and get your heart broken many times. It’s a way to pre-
emptively come to terms with the fact that adversity is going to happen
and you can actually benefit from it.

The Urban Dictionary defines the word “stoic” as such.

stoic

Someone who does not give a shit about the stupid things in this
world that most people care so much about. Stoics do have
emotions, but only for the things in this world that really matter.
They are the most real people alive.

Group of kids are sitting on a porch. Stoic walks by.

Kid – ‘Hey man, yur a fuckin faggot an you suck cock!’

 Stoic – ‘Good for you.’

Keeps going.

In Marcus Aurelius’ book Meditations, there is a phrase which goes like

this: “The impediment to action advances action. What stands in the way
becomes the way.” This quote is also what Ryan Holidays bestselling
book The Obstacle is the Way is based upon. He’s one of the leading
modern day stoics.

Have you ever had a negative experience which later turned out a lot
better than you expected? During the actual event we’re cussing and
struggling, but in retrospect we realize that we’ve gained a lot of
wisdom from that challenge and actually emerged as a better person. A
person stranded on an island in the middle of the ocean will have to
fight for their survival. Talk about another bestselling book or
blockbuster movie, if they survive, that is.
Whatever the case might, there is still so much to learn from challenges
and obstacles. As in the case with resistance training, once overcome,
we’ll get stronger and better. Without the stimulus for growth, we won’t
be able to improve.

I like to say that: “Adversity is to be expected and yearned for.”

It’s not the challenge per se that makes us better but the overcoming
aspect of it that does so. In difficult situations and in adverse conditions
we’re forced to adapt to novel stimuli. As a result, we bulletproof
ourselves to whatever might happen to us.

I’ve used stoic techniques to come to terms with the fact that sh*t will
hit the fan sooner or later. Having pre-emptively conditioned myself,
I’m able to suck it up and deal with it. Like the saying goes: “When the
going gets tough, the tough get going.”

If you keep the worst case scenario constantly in the back of your head,
the Stoics tell us, we become immune to the dangers of too much
positive thinking, which isn’t a realistic account of the world. If you
were to only expect the good, then you’ll lead yourself to despair
because anything less than ideal will become unbearable. That’s why
someone who has never had to work hard a day in their lives will be
remorseful once they’ve lost their riches. Only by envisioning the bad
can we truly appreciate the good. Marcus Aurelius started each day
telling himself: “I shall meet with meddling, ungrateful, violent,
treacherous, envious, and unsociable people.”

That’s why stoicism is the best mental operating system to have. You’re
antifragile and bulletproof to external events. Whatever happens, you
can only gain from them. The reference experienced you’ll gather will
give you knowledge about the nature of change and teaches you how to
overcome obstacles, in spite of their seemingly insurmountable size.

What makes stoicism work is also the concept of memento mori, the
remembrance of death. It’s a meditative exercise that’s supposed to
remind the person that everything in the world – the body, career,
reputation, even family – should not be the primary focus of our minds,
nor the source of our happiness, because these things can be swept away
by death at an instant.

Instead, what Socrates also declared, the purpose of philosophy, was to

teach humans to free the divine part of themselves – their soul, the spirit
– from the body and the passions. As a result, we would become less like
animals, and more like gods thanks to our heightened consciousness.
One way to do that was to remind oneself that the organic body is just
a vehicle that will soon meet its expiration date.

Reminding ourselves that one day we’re going to die is almost

enlightening and will definitely benefit our happiness. It prevents us
from getting distracted by things that don’t serve us nor contribute to
our existence. We attain a new perspective and desire to follow our
calling and pursue becoming more conscious.

Stoicism isn’t dark or dreadful. It might seem that by focusing on the

negative aspect of events we’re being overly pessimistic or full of
apathy. That’s not the actual case. It’s actually a way to make yourself
happier. If you’ve already expecting your experiences to be less than
ideal, then anything beyond that is already an immense improvement.
You’re being more grateful for what you have and can understand how
fortunate you really are.

Seneca would habitually condition himself with poverty: “Set aside a

certain number of days, during which you shall be content with the
scantiest and cheapest fare, with course and rough dress, saying to
yourself the while: “Is this the condition that I feared?”” He was the
richest banker in Rome, yet deliberately conditioned himself like a
slave, every once in a while. He achieved 2 things (1) the difficult
experience was constantly etched into his mind, which made him not to
take his fortune for granted, and (2) he was capable of surviving in
adverse conditions, which made him bulletproof against anything that
might have happened. His happiness actually improved because his
state of mind was satisfied with virtue, not material belongings, and his
actual affluence was exponentially higher than he was expecting to
have.
What’s the take away?

We should first understand that change is inevitable. Negative events

are part of the unexpected conduct of the cosmos. The desire to have
our own way comes from fear. Our mind wants to preserve energy not
expend it on adapting to novel stimuli. It’s an evolutionary
predisposition, which makes us want to stay in our comfort zone.
However, that implies to stagnation and isn’t where growth happens.

Secondly, we should yearn for adversity, as it will condition us to

become better. What stands in the way becomes the way. If we get used
to difficulties, then we improve our ability of dealing with them.
Overcoming resistance enhances our strength and muscles. Climbing
over obstacles augments our mind and mental toughness.

Thirdly, don’t take things for granted. Condition yourself to being happy
with less not more. Too high demands will make it more difficult for
you to maintain your happiness. If you’re used to less ideal conditions,
then anything beyond that is already an immense improvement. On the
flip side, if you’re constantly having it easy and well off, then you’ll fall
face down on the ground once something unpredictable makes you lose
all your riches.

I’ve written several blog posts about this, in which I go into further
derail on how to use different stoic techniques to become antifragile.

The Art of Overcoming Negative Events Before They Happen.

How to Make Our Life Less Comfortable.

How to Turn a Negative Experience into a Positive One.

 Mindfulness and Meditation

The most effective way of taking control of our thoughts and emotions
is through mindfulness. If we’re fully present and aware of what goes
on at any given moment, then we won’t fall into the trap of our afflictive
conditioning.

Meditation has been practiced by enlightened sages of the past for

thousands of years. In Buddhism, the application of various meditative
techniques will manifest this ultimate nature of mind and all its positive
potentialities.

Based on the concept of self-actualization, meditation can be used to

increase one’s level of consciousness. It also coincides with the entire
notion of transcendental meditation (TM) in Buddhism, which is to
overcome the “duality” between the mind and the world. During
practice, you would reach a meditative state, in which your mind is
completely still, thus in its innate nature, and will experience the unity
and oneness with everything.

Having a meditation practice will also benefit our cognition because it

requires a lot of concentration to reach this state. This attentive
presence will enable us to be more focused on anything else as well.

My own meditation practice serves as a tool to gathering my forces and

energy before taking action. That is the key point to remember. We can
become an enlightened zen master in a cave, one with the Universe, and
do nothing about it. But what’s the use of that? In order for the benefits
to take effect we need to actually participate in the world. Our inner
contemplations ought to manifest themselves in some way. Residing
into our head is but an option we can use to become centered and not a
sanctuary to escape reality when things get tough. Our obstacles can’t
be meditated away per se. During my sessions, I’ve managed to find
solutions to my problems but, in order for change to happen, steadfast
action has to be taken as well.

To begin our meditation practice, we need to be in the right

environment where we will not be disturbed. This will benefit our
concentration and yield better results. However, later we will be able to
become centered even the midst of chaos.

The foundation to this lies yet again in our breathing. By taking

control of our respiratory process first, we’ll be able to dictate the
course of our mind as well. Thoughts are given rise to by the causal
relationship we have with our perceptions. Being completely mindful
and aware of this we’re able to be fully present to the moment and
achieve purity of mind.

Our consciousness rises and, rather than seeing our thoughts and
emotions as ourselves, we can see our true self as the awareness behind
them. In that moment, we become the observer, rather than the
participant of our body. We don’t leave reality but we simply are there.
No pain, no pleasure, no troubles, no excitement – it’s like a neutral
state. That’s the best way I can describe it. Pure stillness.

Mindful breathing exercises for our meditation practice.

 Breathing to a count. – The easiest way to become more mindful

is to simply count numbers while inhaling and exhaling. It doesn’t
matter how high you go as long as you’re breathing as deeply as
possible. Pick a number which is enough for you to go through one
cycle without rushing yourself. For instance, inhale to the count of
7, hold for a second and exhale for the same duration. While doing
it you can use your fingers to keep track or simply go through the
numbers in your head. Eventually after enough repetition you
should be able to unconsciously follow this pattern without
thinking about it.

 Rhythmic box breathing. – We’ve already covered this one in

controlling our physiology. It’s somewhat similar to the previous
one but with an additional point. Instead of simply inhaling and
exhaling we will add a longer pause in between the two. This
creates a box shaped pattern out of our breathing with 4 facets or
stages. Pick a number, like 5, then inhale while counting to it. Hold
your breath for the same amount. Now exhale to the count of 5.
Hold your breath for the same duration. If you feel like you’re
running out of oxygen don’t panic. The purpose is to stay in
 control. Trust yourself and your mind will calm down knowing
that it will soon get its short burst of air.

 Use the full range of breathing. – Inhale and exhale as deeply as

possible. Start from the bottom of your stomach right under the
naval where the diaphragm is. Take in as much air as you can
while simultaneously moving upwards. Eventually you should
reach the top of your lungs. Reverse the same pattern in the
opposite direction. By breathing with the full range you clear your
system from old oxygen and make room for the new which is a lot
more rejuvenating. This clears our body from the accumulated
waste that gathers there over some time.

 Cleansing breath. – This is a technique used in Yoga and in any

other similar meditation practice. It’s very simple yet extremely
effective. Cover one of your nostrils by putting your thumb on it
and inhale through the one that’s open. Now hold your breath for
a second switch places with your finger putting it on the nostril
from which the air came in and exhale from the one that was
previously closed. Do this for several repetitions and alternate the
sides in the process. This will clear your system from the waste of
oxygen and rejuvenate your mind in the process.

 Use your imagination. – While inhaling, envision a cloud of light

entering your body which rejuvenates you completely. Before you
exhale gather all of the negative energy within you into your lungs
 creating a dark cloud. Force it out of your system with the power
of your breath and let go of it. As it fades away right in front of
you grab hold of another one of those with positive energy
attached to them and repeat the process. Doing this will make you
feel fresh and free from any burdens.

Ways to increase concentration during meditation.

 Concentrate on something. – Whether that be the ground we’re

sitting on, our heartbeat, pain of some sort or our posture – it
doesn’t matter. The object of our focus doesn’t have to be inside
our body but can be something external as well. For instance,
being in a cold room immediately forces us to become present
and aware of the effect the temperature is having on us. The
same can be achieved with the blowing of the wind or the sun
gleaming down on us. Additionally, putting our hands on our
stomach is a great way to bring our attention to the respiratory
process. Simply feeling our belly expanding and deflating allows
us to concentrate on our breathing.
 View yourself from another point of view. – This requires
some imagination and the use of creative visualization. Simply
create a mental image in your head that pictures yourself
meditating. Like the screen of a hidden camera you should be
able to see the inside of the room which you’re in but most
importantly yourself sitting there. Look at the way you’re sitting
 and breathing. Lie down on your back and see if the same thing
happens on the screen.
 Imagine that something is scanning you. – Think of a laser or a
metal detector is inspecting you. A beam of light starting from
the bottom of your feet and ending with the top of your head. If
you’re doing it vividly enough, then you should start to feel the
rays moving across your body. Following it will become a pattern
which will transition over to becoming more present.
 Focus on your third eye. – This has improved my concentration
a lot during my own meditation practice. What it basically means
is imagining there being a third eye located right on our forehead
where the pineal gland is. The trick is to not actually paint a
picture of us having an additional oculus but to see it internally.
Go inside your head and bring your attention to that spot.
Conceive an image of a locust of power. Mine is the circle of an
eclipse emanating blue light. With enough focus I actually begin
to feel something being there.
 Incorporate some audio. – Hearing a sound is a great way to
improve our concentration. Listening to your favourite band
might seem like an appealing option but using specific songs that
support our meditation practice will yield better results. There
are a lot of bineural beats or alpha wave tracks to be found on
the Internet. Just play them in the background while you sit
down. Natural noises like the rainfall and waves are extremely
soothing and help us focus more on the present. Also, there are
 some guided meditation tracks as well where someone is
speaking to you, giving you guidelines to follow, with a soothing
voice. I’ll give you a link to your Agoge Meditation soundtrack
shortly.
 Incorporate movement. – Who said that a meditation practice
has to be done motionless? There are a lot of ways we can
achieve this state, by following the same principles, while getting
the same benefits, even more. Tai Chi, Qigong and Yoga are all
bodily practices which involve mindful breathing, concentration
and are meditative. In my opinion, they’re actually better, as in
it’s always better to be dynamic rather than static, with both our
thoughts and movement. Our motions ought to follow the
patterns of our breathing guiding our inner currents of energy
either away, during exhalation, or towards us, while inhaling.
This type of meditation practice will also benefit our body, in
addition to the mind.

With all of those tips, we can construct a solid meditation practice that
will enable us to take control of our mind and make it still for a while.
This mental training is the equivalent of lifting weights with our
muscles. It ought to be a daily practice and something done habitually.
As a result, you’ll be able to become more mindful in everything else you
do as well. This will skyrocket your results in anything you do because
you’ll be able to get more in touch with your higher consciousness.
Body Mind Agoge Meditation

The whole Agoge meditation takes for about 15-20 minutes. You don’t
really need to do more than that. Doing less won’t hurt you either but
you won’t be able to go through the entire process, which I’m about to
share with you. There are additional characteristics that we’ll be
including that will increase our vibration and give us more power. The
best time to do this is right in the morning after you wake up. Your mind
is still slightly drowsy and in between a wakeful and unconscious state.
It’s the perfect moment to feed it the right messages.

 It begins with entering a meditative state through rhythmic

box breathing. Follow the patterns for about 5 minutes. Focus on
your breath and don’t worry about anything. Don’t force your
mind into submission. If any thought arises, let it rise, and gently
guide your mind back to your breathing. Avoid emotionally
grasping onto things, your thoughts and the outcome. Simply let it
all happen and go with the flow.
 Calibrate your vibrations by experiencing certain positive
emotions.
o Gratitude. Whatever it might be, be thankful for it. Whether
that be the wind that’s blowing your hair, the sun that shines
on your face or the ground you’re sitting on – it doesn’t
matter. Being grateful will release certain positive hormones
in your body and makes you happier. What’s more, you’ll
 actually realize how fortunate you really are. Be thankful for
what your family has done for you, for being more mindful
and for having found the Body Mind Agoge toolkit.
o Compassion. Another emotion that’s vibrating on a higher
level of consciousness is compassion. It’s so high up because
love is one of the most powerful forces in the Universe.
Showing care to others is an act of empathy – the ability to
see things from the perspective of others. It’s a neocortical
activity that makes us human.
o Forgiveness. On top of it all, the ultimate power lies in the
ability to forgive and leaving ourselves vulnerable. It doesn’t
matter what someone has done for you, by forgiving them
you’ll be able to take it for what it is and move on.
Forgiveness is difficult but it will transform your life
exponentially. You’ll get rid of the fear and anxiety imposed
by your ego and can tackle the world head on with joy in your
heart. Forgive for your friends who laughed at you in school,
forgive to that date who stood you up, forgive that as*shole
who cut in front of you in traffic and most importantly,
forgive yourself for whatever the things you might have done
in the past. Don’t judge but forgive and move on.
 Then begin to incorporate visualizations. The mind can’t tell the
difference between the actual physical world and the one created
by our perceptions. Whatever we envision in our head gets
interpreted as reality. By using certain visualization techniques,
we can feed our subconscious mind just the right messages that
will then be manifested in our everyday life as well.
o Future vision. See your dreams turn into reality. Envision
what would your life be like if you had everything you ever
wanted. Don’t focus on material belongings or desires.
Instead, think about all of the conditions that need to be met
for you to be happy. Where would you live, what people are
you surrounded by, what positive change are you making in
the world? It’s important to have a cause much higher than
ourselves because that’s the hero’s journey the entire
mankind is on.
o The day ahead of you. Now, envision the day that’s to come.
Don’t worry about the tasks you have to accomplish but go
through them nonetheless. See yourself achieving success in
everything you do but don’t be intimidated by failure either.
Attain freedom from the outcome but still give it your best.
o Affirmations. Lastly, spend some time repeating some
affirmations inside your head. This will put a positive
soundtrack playing inside of your head. Your subconscious
mind will then pick up on that and begins to recreate it
throughout the day. Say to yourself what virtuous
characteristics you embody the most and who you are.
Repeat the phrases in a positive manner because the mind
cannot interpret the “not.” For instance, rather than saying
“I don’t want to be fat,” say “I’m a healthy and fit human being
 who has an abundance of energy to do the things I desire and
to bring joy into the lives of myself and others.” Express your
love to yourself and it will become a habitual part of yourself.
As a result, you’ll act from higher levels of consciousness all
the time.

In total, this should take you about 15-20 minutes. During the entire
process, try to incorporate as much senses and emotions as possible.
Focus on the positive aspect of things because it has a lot more power
to it.

Doing this daily will set you up for success, quite literally.

 First, you’ll be able to see that you’re not identical with your
thoughts. Their occurrence doesn’t necessarily mean that they’re
in line with who you really are. You will begin to see yourself from
another perspective and become more mindful.
 Secondly, you’ll realize how amazing life really is. You’ll see how
many things there are to be grateful for. You can thus express your
joy and compassion on other people, which will make you attract
the happiness you so desire.
 Third, you’ll be able to take massive action towards accomplishing
your dreams. With a non-attached heart, you’ll muster enough
courage to begin doing the things you want to do but are afraid of.
By envisioning yourself having already achieved the success you
 want, your subconscious mind will perceive it as reality and will
start to guide your conscious actions towards the same direction.

Here's the link to your body mind empowerment meditation soundtrack,

in which I’m whispering soothing words of wisdom and guidance into
your ears.

https://soundcloud.com/siim-land/body-mind-empowerment-
meditation/s-uy6C0

You can listen to it in your browser or download it to your computer.

 Habits to Our Slaves

The same goes with habits. We’ve picked up certain behavioral patterns
as a result of repeated actions. Without us even noticing it, we omit
them into our psyche. What we do most gets interpreted as a signal for
our subconscious mind to be put on autopilot.

Once this happens, we enter a vicious cycle that begins to re-create

itself. That’s not necessarily a bad thing, as some habits can be good for
us, such as looking both ways before crossing the street or doing daily
Agoge meditation.

The thing is that there are some habits that will begin to control our
lives and are negative by nature.

Remember the hermetic Law of Correspondence: “As above, so below;

as below, so above.” Whatever happens on one level of reality does so
on all the others as well. It’s not just a philosophical way of describing
a triangle with identical facets. Instead, it’s also about describing our
ways of doing and being. To me it tells us that what we do on the micro
level inevitably manifests itself on the macro level. As we do anything
so will we do everything.

Imagine that life is like a ruler with two ends to it. Everything we do
moves us in a certain direction towards one end or the other. All of our
activities are either serving or harming us and either getting us closer
or further away from where we want to get. Even if the change is minute
it still counts in the grand scheme of things.

The way we approach our day to day tasks will determine our mindset
towards everything. If we habitually lack focus, then we won’t be able
to concentrate on anything deliberately either. By giving in to
temptation and not using discipline we will not be able to have any self-
mastery whatsoever. Therefore, it’s important to become mindful of this
fact and principle. We’re constantly being conditioned according to our
activities which we luckily are in control of and able to change.

Here’s how to change your habits, as prescribed by Charles Duhigg, the

author of The Power of Habit.

The framework consists of.

 Identify the routine

 Experiment with rewards
 Isolate the cue
 Have a plan

STEP ONE: IDENTIFY THE ROUTINE

Almost every habit follows a neurological loop, that consists of mainly

3 parts: a cue that starts the process, the rountine that follows and the
reward you get.
To understand your habits, you need to identify the components of your
loops. Once you’ve diagnosed the habit loop of a particular behavior,
you can start figuring out different ways to replace them.

How do you start diagnosing and then changing your bad behavior? By
figuring out the habit loop. And the first step is to identify the routine.

What’s the cue that triggers the routine? Do you grab for junk food
because you get hungry? Or do you get bored? Is there a way to pre-
emptively prevent that from happening?

What’s the reward as well? The short sugar rush you get? The feeling of
satiety? Getting distracted for a moment? Simply eating something? Can
you get the same reward mechanisms from something else, such as a
healthy snack or a short walk around the block?

STEP TWO: EXPERIMENT WITH REWARDS

Rewards are meant to satisfy our specific cravings and desires for
something. The problem is that we’re not conscious of them and what
effect they have on our behaviors.
To figure out which cravings are driving certain habits, you should
experiment with different rewards.

Whenever you get the urge to eat junk food, change your routine, so that
the reward would be different as well. Instead of running to the nearest
supermarket to grab a doughnut, go take a walk around the block
without eating anything. The next time go to a fast food restaurant and
eat French fries. The next time go to the farmer’s market to buy some
vegetables. The next time drink a big cup of water or read a book etc.

The idea is to figure out which craving is initiating the routine. Are you
really hungry, do you want something salty, a break from your work or
are you simply bored.

Experimenting with different rewards can help you isolate what you’re
actually craving. Once that is done, you can identify the cue that
instigates the routine.

STEP THREE: ISOLATE THE CUE

Because we’re constantly bombarded with information on a daily basis,

it’s difficult to identify the cues that trigger our habits.

Do you eat breakfast because you’re hungry? Or because it’s the

morning? Or because people tell you to have it? Or because others have
started to eat? Or because you’ve brewed a cup of coffee and that’s when
the snacking habit kicks in?
To identify a cue, we can identify categories of behavior ahead of time
so that we could see some patterns that might be re-emerging. Almost
all habits fit into one of these five groups.

 Location
 Time
 Emotional state
 Other people
 Immediately preceding action

In the case of running to the store to buy junk food, you write down
these 5 things immediately the urge kicks in.

 Where are you? (sitting at the desk)

 What time is it? (4:15PM)
 What’s your emotional state? (bored)
 Who else is around? (nobody)
 What action preceded the urge? (an online advertisement)

Do this for several days and see if there are any re-emerging patterns.
Maybe you crave something always at the exact time of the day? Or
whenever you get bored or anxious?

STEP FOUR: HAVE A PLAN

After having figured out and analyzed your habit loop – you’ve identified
the reward motivating your behavior, the cue that triggers it, and the
routine that follows – you can start altering the behavior.

You can choose a better outcome for this 3 step formula: the triggering
CUE, the ROUTINE that follows, and the REWARD we get.

If you’ve discovered that you start eating junk food at a certain time of
the day because you get bored, then have a plan that would circumvent
that.

Let’s say, at 3PM you always start craving for junk food because you get
bored because you’re alone in the house. The cues are boredom and the
reward is the good feeling you get from socializing. Eating food is just
another way of alleviating that.

Have a plan that would change some of the cues and routines. Pre-
emptively be prepared to go and talk to someone before the time you
get bored or when you stay alone.

Habits are definitely more difficult and complex, but this is a good
starting point of analyzing our behavior and beginning to control it. It
will at least increase our mindfulness about what goes on inside of us
and how we can do a better job at it.
 Lover of Wisdom

A warrior needs to hone his mind as much as he trains his body. His
cognition has to be sharp as a knife. It’s quintessential.

This principle is about becoming the student of life and to never stop
learning. This way we will be able to make sense of ourselves and how
the world works or at least how we think it does. It implies living in
reality not creating an illusion of it.

Knowledge is an investment we make into our future as it will directly

influence our understanding of things which thus impacts our behaviour
in a positive way. It’s the food for the lover of wisdom, the philosopher.

According to Socrates, man is a rational being and any deviation from

that is the result of ignorance. This is also what in Buddhism is
considered to be one of the root causes of all suffering because it leads
to the recreation of bad karma. If we know what’s right and wrong, we
should always gravitate towards the former.

Whether that be learning about our own biology, physiology or

psychology – knowledge is power. If something isn’t working we can
immediately fix it because we know how. It is a key component to us
becoming a self-empowered being.

The best thing about it is that it can be found everywhere – in books,

our environment, other people, in our thoughts and actions. We’re
constantly surrounded by and have the opportunity to immerse
ourselves with it. The best approach to take is to shift our mindset into
gathering mode by absorbing as much as we can.

The reason why Leonardo da Vinci managed to become such a great

artist, scientist, inventor all at the same time can be attributed to this.
It’s not that his genius can only be credited to his natural expertise in
all of those areas. Such mastery was the result of being intrinsically
curious with the world and his own behaviour in the midst of it. Without
the dedication and drive it couldn’t have been achievable. The search
for the truth granted him access to the self-empowered version of his
being, which fueled all of his great work.

Knowledge can come in almost any shape or form but the easiest and
comprehensive way to find it is to read books. These vessels of wisdom
hold the secrets of who we are and how the world around us functions.

Dedicate a certain part of the day to reading.

This is fundamental if we want to broaden our horizons and attain more

knowledge. The best way is to do it continually without a break. By
spending at least an hour concentrating on something we will become
completely immersed by whatever we’re focusing on. This way our
comprehension of the topic increases. If we were to simply shuffle
through a book while watching television or music then we’re not
attentively learning.
Reading can be fitted into any other time of the day as well. Carry a
paperback or your e-reader with you at all times. Whenever you have a
moment of dullness you can take it out and simply read. It’s better than
just standing there doing nothing. By doing so we get better at reading
which allows us to do it more efficiently and learn quicker.

Having read hundreds of books I consider myself to be quite proficient

at it. In essence, it’s the ability to comprehend what is written a lot
faster than an ordinary person would.

It’s not a superpower but something that can be trained. Like any other
skill it needs to be practiced deliberately. Mastery isn’t the result of
countless hours in of themselves but requires intention and enough
comprehension. The more we go through the process, the better we get.

Speed reading is an amazing way for going through books. In addition

to that it quickens our mind in any other mental activity as well.

By conditioning our mental faculties to be fast it will become a

habitual part of our cognition.

At first it might be somewhat difficult but that ought not to impede us.
Every master starts off as a novice. We already have the prerequisites
needed to become a better reader.

Principles and tips for speed reading and to becoming a better reader.
 Become smarter. – The key is to not only read quicker but to do it
smarter. The fact is that most of what is written isn’t that
important. What we’re after is the general idea. This means that
we don’t have to read every word in a paragraph. Instead of
eyeballing each letter we need to view sentences as chunks. Simply
by looking at them we’re able to figure out the meaning without
spelling out every syllable. If we’ve arrived at the essence of what
is being conveyed, we shouldn’t waste time and move on. To
become a better reader, we need to only comprehend what’s being
said, unless we’re doing it just for enjoyment.

 Reduce subvocalization. – This is the biggest impediment to

speed reading. The diction we have in our head is what’s slowing
us down the most. Instead of having a monologue we need to
distance ourselves from the book. Not be immersed by it
completely but become actively engaged with it. In order to not be
constantly talking what we’re reading inside our head, we need to
know how to silence the mind. Our brain is like a computer which
can save the data once we put our sight onto the text. The talking
is just another way to have a conversation. It isn’t necessary for
comprehension as much as for to satisfy our need to chatter. To
practice this we need to simply use our eyes for skimming not
associating them with something that produces talk. To become a
better reader, we need to just look at the lines without re-
vocalizing them inside our head.
 Pointer method. – In order for us to increase our rate of reading
we can use additional equipment to force our mind to act faster.
By using a pencil to go through the lines our sight will
unconsciously begin to follow at a quicker pace. At the same time,
we need to be mindful of how good we actually are at this. We
want to understand and comprehend what is written, which is why
we want to become a better reader in the first place, otherwise it’s
of no use.

 Review beforehand. – If we want to be able to read a lot quicker

and smarter then we need to increase our speed of reasoning.
What I mean by that is to make our comprehension easier so that
we won’t have to spend as much time understanding something
new. In some books there might be completely new concepts new
to us that we’ve never heard of before. Someone who is a biologist
will find it hard to go through topics about physics because the
terminology and theories are foreign to him whilst a
mathematician will inevitably have a much easier time. Therefore,
before picking up any scientific literature it’s best we acquaint
ourselves with the context.

The Preview, Overview, Review Method.

This method consists of reading the book several times. It’s almost a
blend of some of the tips above. It’s separated into three distinctive
stages all of which increase comprehension in a different manner.
 The first thing we need to do when picking up a book is to examine
it. This means looking at the title, cover, who’s the author, what’s
the topic and theme etc. If there’s something that we don’t
completely understand in the terminology it’s best we search for
its meaning before going any further.

 Now that we’re informed ourselves with what the book’s about we
might have already made some conclusions of our own. If we’ve
come across the topic beforehand then we’ve already made some
conclusions of our own based on our past experiences. If, however,
it’s something completely new then we’ve gathered a brief
description of the theme. We can now start reading the book.

 Instead of actually going through it we need to skim it first. This

means reading the introduction, the table of contents, the
beginning of each chapter and so on. At the moment we’re simply
gliding over quickly to see what interests us the most.

 If the title of a chapter is self-explanatory and we already

understand it completely we don’t need to spend as much time on
it. Going through it quickly will still be beneficial because the
author might have something new to add. We’re better off
spending our time on topics we lack comprehension of. At the
beginning of each paragraph we can get a clue of what it’s going
to be about. We can avoid reading it all over again, although,
repetition has its merits and is always advisable.
  After we’ve skimmed the book we will have a pretty clear picture
of how it’s structured and what’s it about. Now we’ve
distinguished the parts that we already understand and those we
need to learn about. Those sections that we have no
comprehension of are the ones we will actually read, in order to
get a grasp over them. This is the stage of repeating the motions
and spending as much time as necessary doing it.

 Once each chapter of interest has been gone through and the book
finished we can re-read it again. It enforces comprehension and
prevents us from forgetting about it. While reading I usually take
notes on some of the things that I consider to be the most
important. Occasionally I look at them as if picking up the book
again.

Some additional tips

 Deliberately practice. – To get good at speed reading we need to

be actually doing it. No skill gets mastered without the effort and
hours put into it. This means that in order to become really quick
we need to actually routinely exercise this ability. In addition to
reading books as we normally would there are some programs out
there that can help us with this task. The website
http://www.spreeder.com/ offers this solution. We can simply
copy a piece of text into its software, adjust the speed at which it
will spit it at us and read. This is great practice for conditioning
 our eye and mind to comprehend chunks of words all at once as
they will only appear on the screen for a moment.

 Unconventional training. – The body and mind are codependent

systems with an intertwined relationship. Our nervous system
influences both our physical and mental faculties. What it means
is that if we habitually move fast we will, in return, think as fast.
If our central nervous system is slow then our cognitive skills will
align accordingly. So, to become a better reader, conditioning
ourselves to be as quick as possible will inevitably reflect in
everything we do. Do explosive exercises to increase the speed of
your mind.

 Use audiobooks. – It doesn’t matter in what shape or form we

attain knowledge and learn. We have more senses than our visuals
to which we can use. Moreover, incorporating as much of them as
possible will enhance our learning. Sounds, touch, smells, feelings
all contribute to a much richer experience and embed the
information into our psyche that much more. One of my favourite
tools to use are audiobooks. The best thing about them is, that you
can listen to them, at any time, anywhere, while doing something
else. While walking, driving, exercising, cooking etc. Here’s a link
to use on how to listen to a FREE audiobook. This will also allow
you to become a better reader.
Speed reading is done to not only accelerate our ability to going through
books but also to condition our mind to be faster at all times. Making
new associations and creating patterns will become a part of us and will
almost happen automatically.

As our skillset improves so does our cognition. It’s an incredibly

important part to become a better reader and of becoming a self-
empowered being.

Knowledge is an investment we make into our future and is incredibly

powerful. By being able to gather it at a much faster rate we’re able to
make ourselves that much greater.

Here’s a video explaining me my method of speed reading.

Also, check out these 10 books we should all be reading. Practice these
tips on them.
 Book III
Psychí
The Soul

The third plane of reality is the spiritual one. This is the point in which
we can make the final leap in our development. It’s the point in which
we lift ourselves off the pyramid and begin to see the bigger picture.

On our individual level, we’re self-actualizing our truest potential and

manifesting it into reality. On the collective level, we’re living out the
calling of our Dharma and transcending the whole of humanity. It’s
about providing service to the entire mankind and empowering others
to become as great as they can be as well.

Humans are spiritual creatures, because our consciousness has the

ability to expand itself and go beyond the limitations of our ego. The
path towards enlightenment is dreadful and difficult. It requires more
effort and full commitment but it’s the ultimate goal. Once you reach it,
everything will be worthwhile and it’s the greatest thing in the world.

When sóma and myaló, the body and mind, were concerned with
achieving enkratia, then the psychí, the soul, is about working towards
arête. It’s the virtuous perfection of excellence and magnificence that
will leave us in awe.
 Master the Craft

Mastery is comprehensive knowledge about a subject or a skill in an

activity. It’s a level of proficiency at something that can be characterized
as excellence. A display of finesse and expertise. A state of adeptness
and an act of pure genius.

It shows that a practitioner can master the craft of their choosing and
has reached expressions of it that are considered to be magnificent,
even of highest virtue.

As if a person has managed to reign supreme over their art and

manipulate it according to their liking. However, such superiority is not
the actual case. Much rather, it’s more like flowing alongside their
activity and growing one with it.

The artist is in a constant process of attainment and becoming. On a

journey with no final destination that makes up the whole of their being.
It’s self-actualization at its finest.

That’s why talent is out of the equation. We think that Mozart was
innately gifted with supernatural ability to play the piano and compose
music but in reality it was just the result of constant practice and the
desire to improve. His genius wasn’t something he was born with but
was embedded within him by his environment and cultivated by his
habitual mode of being. It’s who he was and the craft made up his entire
life. As a result, he became one of the greatest artists of all time.

According to the 10 000 hour rule, if you practice something for 4 hours
a day it would take you almost 7 years to master the craft. What any
artist, writer or scientist can tell is that they get humbled by their
profession every time. Even after 20 000 hours of practice there’s still
room for improvement as complete mastery can never be attained.

It’s about becoming a student of life and an apprentice to the craft

itself. The purpose of this relationship isn’t only to reach near
perfection by the practitioner but to get in touch with one’s inner
creator and manifest this symbiosis of infinite potentiality into being.

Master the craft.

Attaining mastery is one of the best things we could be striving

towards. Excellence requires extraordinary results which is
unachievable by mediocrity. Something up to par isn’t noteworthy. Only
displays of amazing virtuosity that leave us with feelings of jaw-
dropping awe and bewilderment suffice. That moment of pride over our
accomplishment makes it all worthwhile.

At the same time, it’s the process itself that contributes to this. As the
apprentice develops to master the craft they begin to learn more about
who they are and mould themselves into being. During the act of
creation, the artist is in a conversation with their soul and translates
this dialogue into reality. It’s growth both internal and external, which
is the essence of life itself.

To begin this journey of self-actualization we need to master the craft

of our choosing. There’s definitely a lot to pick from but that’s not what
mastery is about. With time constantly running down on us we mustn’t
spread our attention too thin. Only concentrated effort and focus will
lead to enough skill level.

Our selection ought to be somewhat restrictive but not too

limiting. Instead of setting boundaries we have to transcend them by
not perceiving any. Rather than seeing only parts of the whole we need
to see the entire thing. With infinite possibilities everything’s
attainable. In so doing we can even go beyond mastery as was the case
with Leonardo da Vinci who was an excellent scientist, artist, inventor,
philosopher and writer all at the same time.

Sometimes it’s the craft that actually chooses the practitioner. More
often than not it’s what we already love to do and are good at. It’s the
result of doing something just for the sake of it and the enjoyment it
provides.

This freedom from the outcome enables oneself to set free their creative
side and let their thoughts flow. Only with no expectations and lack of
attachment can infinite potentiality be reached. Desire makes the
apprentice want to take something from the act and is forced. It
emphasizes this dichotomy between the two and will always prevent
oneness with the craft. Reaching mastery entails as much giving to the
profession as receiving from it, which is a lot more powerful.

How to reach mastery.

Actually, it can never be completely attained. Perfection is an ideal too

far out of anyone’s reach. There’s always something to improve upon
and even godlike skill is still a diamond in the rough with some edges to
be smoothed out.

We shouldn’t yearn for it either. It, yet again, presupposes desiring an

outcome and enforces this duality, which we should overcome. Mastery
shouldn’t be reached just for the sake of it but, in addition to that, for
the intrinsic value it gives to the practitioner. The journey itself is much
more important than the destination.

It can be said that to an extent mastery happens in of itself. Surely, the

10 000 hour rule signifies how much effort has been put in but it isn’t
an actual indicator of progress. Doing something doesn’t mean that
we’re improving. Deliberate practice and active engagement with the
activity is what makes one master the craft. Consciously tinkering with
one’s skills and experiencing growth is what makes an apprentice out
of the novice, which eventually leads to becoming an adept. It’s about
constantly developing as a practitioner and getting better.
Moreover, we can never realize that we’ve attained masterhood. A true
practitioner will always remain a beginner in their own eyes and any
feeling of superiority means that there’s still much to be learned. We
can only reach a certain level of proficiency that indicates how good we
are.

Stages towards mastery.

Despite the fact that mastery is a lifelong quest of perfecting the craft
there are still a lot of steps along the way that show the practitioners
ability. They’re all similar in terms of the student teacher relationship
but distinctive in how much freedom and room for expression is
available.

It’s a linear progression but it doesn’t mean that once a certain stage
has been reached any decline can’t occur. Any comparisons are to be
discarded as well, because they’re all equal and always inferior to the
art, which is the ultimate master and whose expertise is out of this
world. The craft is as if an entity itself with perfect substance hailing
from Plato’s realm of forms and being manifested into this reality by the
artist.

 The initial spark of interest. Before one begins the

apprenticeship they will find out the right path for them. At first
there’s curiosity towards something that seems interesting to the
individual. It involves knowing thyself and what we like to do. The
 craft lies within oneself already and we simply need to get in touch
with who we are. After this introduction the person gets more and
more attracted towards the activity and becomes intrinsically
motivated to do it.

 Accumulation of knowledge. Once the activity becomes more

appealing the person starts to practice it. At this point it’s done
just for the sake of it. The desire to improve is sincere and comes
from wanting to simply get better. Beginning the learning process
lays the foundation to something greater which the individual has
not yet realized. Everything’s still very new and fascinating.
Certain motives and models begin to emerge which influence the
path ahead by directing the future course of events.

 Acceptance of the calling. At one point the person gets hit by a

sudden realization. So far they’ve only followed the rabbit and
their curiosity without knowing that they’ve actually entered a
wormhole. They love the activity so much and understand that this
is what they’re meant to do. Moreover, they want to get even
better at it. This recognition may be a pure coincidence but now
it’s not just a hobby anymore. They decide to dedicate themselves
to the craft.

 Begin the apprenticeship. This call to adventure marks the

beginning of the hero’s journey. The person is now a student and
still a novice. Accumulating knowledge has just started and there’s
 so much to learn. Wisdom can come from different sources and in
the form of mentors. Having teachers to model is great but the
ultimate master is still the craft itself. That’s why it’s important
to put everything into use. Practice vigorously and always find
ways to improve. Be completely humbled by your current skill but
not frightened by it. Initial resistance and failure along the way
are only stepping-stones towards success. Ignore the fear of being
incompetent and simply embrace this inferiority.

 Get intermediate. The beginning is always the hardest part. It

will never get easier, just our ability to deal with it improves. After
a while we get better. The initial progress increases our confidence
and reveals that we can actually do this. Our skills aren’t by any
means up to par but it doesn’t feel like we’re struggling that much.
In addition to resistance there’s now also courage. It helps us
to face fear and comes from gaining reference experience. We see
that behind every obstacle lies the opportunity to develop
ourselves further and learn from our mistakes. However, we need
to remain humble and respectful. We’re crossing the chasm but we
haven’t by any means made it. Operating from the perspective of
our ego can make us slip and even the greatest artists can fall into
a downward spiral. Nothing ought to be taken for granted
especially when we want to master the craft. Don’t become
arrogant and maintain progress.
  Attain masterhood. After a lot of time we reach a certain level of
proficiency. Our skills are now quite high and even magnificent. It
can’t be said exactly when it happens but eventually it just does.
We simply realize that we’ve gotten really good at this. Adversity
still haunts over our work but things begin to flow with ease. At
this point we can express our creativity as we don’t feel that
restricted by the apprenticeship any more. The words of others
also reassure our expertise. Rather than being totally inferior we
master the craft. We become one with it and almost equal. What
the artist breaths, thinks and does is now a direct manifestation
of his inner creator. It’s an interdependent relationship with no
superiority. Complete mastery would place the practitioner above
the act itself but that’s unachievable.

There are also additional things to consider before entering this

initiation of pure art.

 It will take a lot of time. To master the craft, we need to put in

extraordinary amounts of effort. The 10 000 hour marks only a
vague milestone which doesn’t actually indicate real progress. The
apprenticeship will last for a lot longer. It will take a lifetime and
is like an everlasting Odyssey.

 It will never be easy. Even though our skills might improve we

will never reach a point where there’s no resistance. In fact, it gets
harder along the way. As a novice we suffer from the limitations
 of our ability but as a master the turmoil involves realizing what
it takes to master the craft.

 There will be failure. In the beginning we’re going to fall down

countless amounts of times. Instead of being afraid of defeat we
should yearn for it. Without getting our hands dirty we will never
create enough stimulus for growth. Wisdom is derived from
experience which means that we have to get out there and just do
it. That way our failures will become the stepping-stones to our
success.

 It requires dedication. To master the craft, we need to fully

commit to it. There are a lot of hours to be filled with practice and
it won’t happen overnight. That’s why most people will never
reach mastery. They lack the necessary devotion and will quit
before the first obstacles. Instead of wanting immediate pleasure
we should aim for delayed gratification which we get only a lot
later. In retrospect the pinnacle of our achievement will make it
all worthwhile as our life has been more meaningful.

 You have to love it. Going on this lifelong journey filled with
hardship, effort and failure requires us to be obsessively possessed
by what we do. To master the craft, we need to be constantly
thinking about it, find ways to improve, never settle and
incorporate it into our mode of being. That’s why it’s important to
know whether or not you’re on the right path. Being passionate
 about your art means that you can spend hours doing it without
feeling like you’re putting in any effort. It’s an active engagement
with something higher than ourself but at the same time is already
a part of us. The ultimate goal is to reach mastery but in reality
it’s the process itself that we enjoy the most.

Master the process.

To master the craft one has to actually get good at what they’re doing.
William Shakespeare was such an excellent playwright because he was
great at everything it included. He knew how to examine the world
around him, interpret his own perceptions, come up with creative ideas,
write up stories that would manifest his thoughts into reality and
convey it all into the minds of other people.

There isn’t only a single activity that contributes to this. It’s more like
a combination of certain acts that make up the craft. At this point we
can let our creativity flourish as it differs between everyone.

Getting good, then great, then excellent is the only way to master the
craft of our choosing. Progress is rarely linear but with peaks and
valleys. That’s the nature of things which doesn’t actually hinder overall
development.

The best thing we can do about inevitable change is to master the

process. It means that it doesn’t matter what circumstances we’re in
because we already have enough expertise to always keep improving.
We’ve attained this reference experience and incorporated it into our
being. The act of doing our art has to become an unconscious part of us.
This skill set is the result of going through the motions countless
amounts of times. There isn’t much to this other than a lot of deliberate
practice.

What it means to master the craft.

I’ve stated that mastery is one of the best things to be striving towards.
Let me explain what it means to master the craft. What’s the point of it
and how will the practitioner’s life change.

 Reach your truest potential. We’re all capable of a lot more than
we think. Even though mastery can never be completely attained
it still opens up a doorway to infinite potentiality. We can’t even
realize how vast this space is. There’s so much to improve upon
even for the adept and the learning never stops. If that’s the case,
then why bother? It’s the process itself that is significant. As we
undergo this everlasting Odyssey we bring more meaning into our
existence. It’s pathological by nature but a part of the circle of life.

 Express your creativity. True art begins once you master the
craft. When you attain a certain level of adeptness you get more
freedom. Up until that point you’re shaping your skill and style.
The learning never stops but it gets less forced as you improve. As
an apprentice you try to stick to certain rules out of fear of failure.
 Once these limitations have been transcended the strokes of the
brush begin to move with ease. That’s where the artist is flowing
alongside their activity.

 Manifest your greatness. Become so good that it hurts. Leave

yourself and others in awe of your skill and virtuosity. Simply
looking at the work brings tears into one’s eyes as it’s beautiful to
comprehend what has been accomplished. This ability is
embedded within all of us. The purpose of this isn’t to boast about
our expertise or indicate some kind of a superiority. Much rather,
it’s done to display the grand achievement of human excellence
and creativity.

 Never stop growing. There’s perfection and there’s our greatest

work. The difference is that in the eyes of the artist the former is
unattainable. It’s pure being out of this world coming as if from
Plato’s realm of ideas where only substance exists. Walking the
path towards mastery is about constant learning and adaptation.
The practitioner will always remain a novice and to master the
craft they need to undergo lifelong apprenticeship. To become one
with this is a humbling and an enlightening experience which
makes it all worthwhile.

Check out the video I’ve made about this.

The fruits of mastery are sweet and the process is intrinsically
rewarding. It’s about reaching levels of near perfection and attaining
godlike skill in our craft. There isn’t a single domain it’s restricted to
and can be applied to every area of our life. The foundation to this is
achieving mastery over ourselves first and foremost. It’s the greatest
feat to be striving towards.
 Discipline is Freedom

Every aspect of the Body Mind Agoge requires immense amounts of

effort and persistence. Enkratia and arête are both difficult pursuits,
which most people will never completely accomplish.

In the actual agoge, the Spartans didn’t have any other choice but to be
excellent. Their behavior was force upon them and the result of
necessity. Those who failed to submit were either dead or slaves. As a
result, they became disciplined because there was no other way to
succeed.

Our current environment doesn’t impose us with such detrimental

consequences and we can get away with not doing anything prescribed
in this program. That would be a shame, as eventually we’ll become too
fragile and won’t be able to reach the higher levels of consciousness.

However, there’s just one thing that we do have over the Spartans.
Despite being free men, they were almost slaves to their own system.
Discipline was force upon them and not something they chose
voluntarily. At the same time, they probably understood the necessity
and benefits of this trait. It’s what separates the great from the
mediocre, as only the successful are willing to do the things that most
people aren’t.

Discipline is freedom.
We all yearn for freedom. It is something that allows us to make our
own decisions, not be restricted to certain limitations, be able to express
ourselves completely, have the opportunity to choose and be in total
control of our life.

This desire is an innate part of us and rightfully ours. It can be accessed

by our own will. Despite that, most of us fail to harness and use it
appropriately.

The power within all of us enables us to act however and whenever we

like. There is no other limitation to this, other than our own belief
system and motivations. The point is that we are able to do so, no matter
the circumstances we’re in or the consequences that follow.

The only thing we need to do is recognize this ability and use it. We
simply have to choose to act differently and thus liberation will be
ours. Once that happens we get liberated from everything we thought
was holding us back and can therefore express our truest self.

This is also the point where most people fail because they are afraid to
make that decision or simply give up too soon. To overcome this flaw,
we need to have discipline.

Discipline can be summed up as the ability to make ourselves do

whatever we do not want to do at any given moment.
It is acting against our own will and acting regardless of how we feel.
The external frame might seem like we are restricting ourselves to only
a limited set of actions or lack thereof. In reality, discipline allows us to
get more freedom than ever.

What we want to do or achieve in life, our dreams, can be seen as in

perfect harmony with our true self, the person who we are.

However, if we lack the discipline to go out and do what is necessary to

accomplish those tasks, then we will never be able to turn them into
reality. They will remain nothing else but illusions in our head.

Why is this so? The reason may lie in the fact that our conscious self and
the person we walk around in are in conflict with one another. We know
what we want, but cannot muster enough courage or strength to take
action.

It is a conflict of will. At that point we are not acting as if we have

freedom because we fall into the immediate motivations of our ego,
whilst neglecting the yearning of our spirit. The difference between the
two is in their primary state of being.

Our true self is the person who we are. It is characterized by higher

awareness and consciousness and operates from the neocortex.
The ego is the unconscious part of our psyche that originates from the
subconscious mind. It contributes to the self but is not in an alignment
with our consciousness.

This miscommunication is the result of the evolutionary selective

pressure of trying to survive. The ego is always protecting its own
existence by attempting to maintain homeostasis within us. Any change
will make us burn too much energy which ought to be spared.

That is why there is an inner conflict between the psyche and its
shadow. Our consciousness wants to expand and express infinite
potentiality but the ego will always try to prevent that from happening
in fear of losing itself. To do that, it creates a protective circle around
itself and does not want to conduct any change.

Once we harness discipline and act regardless, we are expressing more

freedom than ever by liberating our conscious self from the grips of the
subconscious mind. The ego gets kicked from the throne for that
moment and will be replaced by our true self. We achieve freedom of
choice which is congruent with what we want.
When our motivations and desire for immediate gratification have been
overcome and we act from the perspective of our true self then we have
attained complete freedom from not only our own mind, but also
anything external as well.

By applying discipline, we are able to go through anything and that

is ultimate freedom.

Rather than being subject to circumstance (the environment, other

people, our own motivations), we will be able to dictate our own by
putting in the necessary action. As we use discipline to do what we want
regardless of anything else we are creating our own reality where we
are completely free.

We will be able to do what we want despite the situation. Discipline is

freedom

Discipline expresses our true self.

Discipline is also a manifestation of our consciousness. Being aware of

where our true self lies and what sort of a communication we receive is
incredibly important for getting in touch with who we truly are.

Doing what resonates with our true self and not being paralyzed by the
false beliefs of our ego is a skill worthy to have. We will be able to
recognize what goes on in our head on a habitual basis and also
influence this pattern to the degree where we will be able to take charge
of our life.

Discipline is freedom, but not only that, it will also enable us to take full
responsibility over our life. We can dictate our circumstance, the results
we get, despite our current situation or how we feel.

Acting against our own will might seem like too harsh, but in reality
that is only a conflict within our head between the ego and our conscious
self. What we are actually doing is manifesting our truest self and
overcoming the blindness of our ego.

Discipline is freedom because we will be able to not only attain what we

set out to accomplish but also turn it into reality. We will not be run by
our initial motivations but can influence those desires as well. Once we
take action we can begin to become more and more conscious as a
result. After some time, we will make great progress and attract more
of those vibrations to us that resonate with our consciousness. These
energy patterns will make us more in an alignment with the outside
world and other people.

Our actions will be contradictory to our feelings, but they reflect our
words. It is through action alone where we are defined and delineated.

To achieve freedom.
What we need to do is realize how much power we actually have. Simply
knowing it is not enough and we have to be willing to do what is
necessary for us to attain complete freedom. This entails us doing what
we want to accomplish despite the actual circumstances or how we feel.

Doing things with no motivation actually quadruples our results, as we

will not only get the thing done but also enforce a good habit.

Having motivation is great, but discipline is a lot better. Discipline is

freedom of will, whereas motivation is dependent on what our ego
decides to feed us with. It can either boost or impede our progress. By
acting without it we are able to kill two birds with one stone.

Discipline is freedom from the outcome as well. When faced with a

situation where we lack motivation or desire to take action, we have to
first overcome that immediate gratification. We do it just to slay the ego
and reach a higher level of consciousness. At that point it is about
liberating our soul not reaching the specific result we want.

The opportunity to choose.

We all have the possibility to have the life we want. It is not about
changing physical matter around us but instead more like being able to
go after our dreams and accomplish them.
What makes a man are his thoughts and actions, not the circumstances
he is in. Those two things are independent of the external world and
what truly belong to ourselves.

Discipline will only make and not break you. It is deliberate

conditioning of our body and mind which will augment our being and
enhance it. By being able to do what we set out to do against our will
we are enforcing the habit of doing so and increasing our performance
with it as well. When it comes to shaping character then it is one of the
best tools we can have.

Even Aristotle said that discipline is freedom

Discipline is not all about taking action when we do not feel like it. Most
importantly, it’s rising above the selfish motivations of our ego and
always being in control of our own life.

Most of the time we are run by our own subconscious thoughts and
emotions which will eventually begin to negatively impact everything
around us.
Discipline will enable us to control our own ego, leave it behind the door
and always be aware of what goes on inside of us. As a result, our true
conscious self will be able to shine through and manifest it into being
through action, regardless of the presence of turmoil. It takes discipline
to not let negative talk or self-pity creep in as it takes so little to do so
much damage.

Liberation from discipline itself.

Discipline grants us access to all of the greatest things in life. At first,

enforcing good habits about health, exercise, learning and success are
difficult, but once we harness discipline and push through it will become
a part of us.

Initially, the ego will struggle to maintain its throne but eventually the
fight will cease. Truth will always find its way and discipline is the
ultimate manifestation of that.

In the beginning of every journey there is resistance. Discipline is

freedom and will put us on a path towards glory and greatness. We have
the ability to rise above our desire for immediate gratification, become
a hero and in the end liberate our soul.

Once we have used enough discipline for long period of time we will
reach a point where we do not have to use it as much. The things we
have been trying to enforce have become a part of us and we are now
truly free.
That is why discipline is freedom. It is like an act of breaking free from
our inner prison and cutting loose the bonds of our ego. Doing so is
important just for the sake of it. We cannot let our subconscious mind
control us because that will prevent us from reaching our truest
potential.

What’s surprising about it is that it is not actually some sort of a battle

between two conflicting parties but much rather like a conversation
between our consciousness and its shadow, the ego.

In a way, it also wants the best for us but does not realize what it is
actually doing. It is like an overly protective mother who will never
allow her children to do anything because it sees danger in everything.
In order for them to fly they need to be thrown out of the nest so that
they would either spread their wings and fly or die. If it were left to the
ego, then the cliffs would be smeared with blood. Luckily, most of them
will survive and begin to glide beneath the clouds.

To achieve freedom from our ego we need to incorporate discipline but

not only that. There needs to be more because it can also be used for the
wrong purposes.

Discipline ought to be used wisely as it can also become our greatest

enemy. It can turn into the shadowy manifestation of the ego if used in
excess. Once the subconscious mind adopts discipline into its mode of
being then it can begin to work against the conscious self. When this
happens we might reach burnout and create too much limitations to
ourselves. This will create another prison around us.

It is beneficial to be disciplined but only to a certain extent. We should

not become neurotic, as then it is too late. If discipline becomes egotistic
or selfish then we have lost the battle.

To prevent that we need to change who we are first and foremost, and
use discipline as a tool to conduct that change. This way we will not
develop a destructive battleground within us and will remain intact for
the long run. Life is a marathon with occasional sprinting. We have to
choose our fights wisely, because our resources are limited and we will
not be able to reach longevity, which is at the end of the day the ultimate
goal.

The joy of discipline.

Discipline is actually quite enjoyable. After having overcome oneself

and usurped the ego we will have tasted freedom and oh, it does taste
sweet. The feeling of not being controlled by anything in the world is
liberating.

Only when we have the confidence in doing anything and can actually
do it have we reached a point where our true consciousness can express
itself with no limits.
After we have used enough discipline to break the shackles will we be
able to experience this. If there are still any limiting beliefs holding us
down, then we are not completely free.

It is not that discipline enables us to remove those boundaries

completely. There will always be conflict with the ego. The feeling of
fear and doubt will never go away entirely.

It is just that with discipline we can cross the line between our comfort
and growth zone which will reveal to us what we are truly capable
of. Without acting against our own will and putting in the necessary
action we will never be able to do so.

If we were to be too timid we will always simply stay at the threshold

and not take the first step. We want to take the plunge but our muscles
will not obey us. We will stand there, dumbstruck, waiting for it to come
to us. However, that will never happen and we ought to go for it
ourselves.

Our mind will try to hold us down and not make our muscles obey
us. Discipline will set forth a chain reaction of events that will make us
accomplish anything. It starts with the decision of doing so. We can
choose what we are going to do. It will make those muscles contract.

Discipline is freedom.
 Attain a Purpose

Lastly, it all comes down to bringing more meaning into our existence.
The Agoge is a discipline of improving our body and mind so that we
could become more conscious and happier as a person.

The ultimate purpose of our personal development is to follow our

Dharma and calling. If you haven’t found it yet, then do hurry.
Remember these 3 aspects of it.

 What are you passionate about?

 What are your unique talents?
 What can you do to serve humanity?

Consciousness and spirituality are in essence overcoming the illusion of

duality imposed by the ego. Enlightenment is about achieving and
experiencing non-duality and unity with the world. The object and the
subject merge together into oneness.

As we become self-actualized and empowered beings, it’s our duty and

natural desire to start empowering others and making the world a
better place. This is what the Agoge is about. We have to work on our
calling and unique talents so that we could transcend the condition of
humanity and improve upon it.

Optimizing our biology and psychology through different strategies and

behavior is a way to increase our consciousness. Let’s be honest, the
only things that are holding our exponential evolution of infinite
potentiality back are our primal body and mind. Our meta-awareness is
already at the height of mastery and near godhood. It’s time we
overcome this gap and keep working on achieving adeptness.

Mankind needs more individuals who have become self-actualized. We

need more superhuman people who are working on improving the state
in which we’re currently at.

Herein come you and I into play. Keep practicing the principles of the
Agoge and work on cultivating your enkratia. Yearn for arête so that you
could bring more happiness into this world.

A rephrased quote of J.F. Kennedy: “Ask not what the world can do for
you; ask what you can do for the world.“

Give more than you take, as that’s the way towards higher levels of
consciousness.

Also, share your wisdom by empowering other people. That’s my goal

here as well. Tell your friends and family about these tactics of
empowerment and guide them along the way. What’s more, send them
to my website http://siimland.com so that they could also get their
hands on this amazing book and join the Agoge club.
 Conclusion

And there we have it. We’ve finished the Body Mind Agoge – the book
that is, as the training and living is only about to start.

What now you might ask? Where should you go from here?

Well the most immediate thing you should do is start practicing these
strategies.

 Start following optimal nutrition and try out the ketogenic diet.
 Pick up resistance training to build muscle and gain strength.
 Do minimum effective dosage HIIT to improve your cardiovascular
health and become over-fit like the Spartans.
 Practice controlling your autonomic nervous system and
physiology with cold thermogenesis and breathing.
 Face fear to slay the ego by mustering courageousness.
 Become more mindful as a person by practicing Agoge meditation
daily.
 Analyze your habits and adjust them according to your goals.
 Seek out knowledge and wisdom so that you could understand
yourself and the world better.
 Pursue towards mastery in both your body and mind and the craft
of your choosing.
 Be disciplined in your conduit and have bravery in your heart.
  Follow your calling and apply it to serving the whole of humanity.

There are definitely a lot more that could be added to this book.
However, that would make it too long. These are the most optimal
means I’ve found to improve upon our body and mind. Our
consciousness is infinite in potentiality and we can’t actually fully
comprehend its vastness.

Make sure to join the Body Mind Agoge Facebook group where you can
get support from other self-empowered beings. I’ll be able to share with
you even more wisdom and knowledge and so can you. Let’s meet in the
fray!
More Books from the Author

Keto Cycle the Cyclical Ketogenic Diet Book

Simple Keto the Easiest Ketogenic Diet Book

Target Keto the Targeted Ketogenic Diet Book

Vegan Keto: the Vegan Ketogenic Diet

 Optimal Nutrition Program: Eat to Become Superhuman

Intermittent Fasting and Feasting: Use Strategic Periods of

Undereating and Overfeeding
to Unleash the Most Powerful Anabolic Hormones of Your Body
 Becoming a Self Empowered Being

The Self Empowered Superhuman Diet

 About the Author

Hello, my name is Siim Land and I’m a holistic health practitioner, a

fitness expert, an author and a self-empowered being. Ever since my
childhood I’ve been engaged with personal development and self-
actualization. As a kid, I made the decision of improving the state of
mankind and transcending humanity towards the better. My journey
has lead me on an Odyssey of body-mind-spirit, during which I’ve
managed to develop and enhance every aspect of my being. My
philosophy is based around achieving self-mastery and excellence first
and foremost. What comes after that is the mission of empowering
others to do the same. That’s what I’ve dedicated my life to and am doing
daily. To do that, I’m always trying to improve upon my own physiology,
psychology and biology. I dream of a better world, in which mankind
isn’t separated from one another and is working towards reaching their
truest potential.

Contact me at my blog: http://siimland.com/contact

 References

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The Three Initiates and Atkinson, W.W. (1912). Kybalion: A Study of the Hermetic Philosophy of Ancient Egypt
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ii
Kaku, M. (2014). The Future of the Mind: The Scientific Quest to Understand, Enhance, and
Empower the Mind. Doubleday, USA.

iii
Hagelin, J. (2007). ‘The Power of the Collective‘ in Shift: At The Frontiers of Consciousness,
No. 15 (June-August 2007), pp. 16-20.

iv
Hawkins, D.R. (1994). Power vs. Force: The Hidden Determinants of Human Behavior. Hay
House Inc., USA.

v
Jung, C.G., Read, H. (editor), Fordham, M. (editor) and Hull, R.F.C. (translator) (1969). The
Archetypes and the Collective Unconscious. Princeton University Press (NJ).

vi
Moore, R. L. and Gillette, D. (1991), King, Warrior, Magician, Lover: Rediscovering the Archetypes of
the Mature Masculine. Harper One.
vii
Dawkins, R. (1976), The Selfish Gene. Oxford University Press, USA.
viii
Strathern, M. (1992). After Nature: English Kinship in the Late Twentieth Century. Cambridge University Press.