My Dear Friend,

Back in letter 6, I brought up the importance of "visualizing your future". In that letter, I promised to tell you about some of my "incredibly nerdy" mind experiments.

I've been resistant to write this letter because it completely EXPOSES how big a personal growth NERD I am.

But, then I remembered this quote...

So with that said, let's saddle up and start galloping through today's letter!

Do you ever feel like your mind is running wild like a mustang, carrying you in the wrong direction? Are you tired of not making progress towards your goals?

If you're like most people, you struggle to control your own mind, and it is holding you back from leading a fulfilling and productive life.

But what if you could corral and tame your mind, transforming it into an incredible tool that can help you achieve your goals

That's EXACTLY why I created The Mentation Method.

It is a powerful process that uses technology to help train and guide your mind to help lead you to your goals.

This method can be your secret weapon for increased focus, unbridled motivation and boundless productivity.

Do you want that?

Okay, then let's ride!

The Wild Stallion Within: The Story Behind the Mentation Method

I've always struggled with controlling the narrative in my mind.

My mind would be clouded by thoughts that didn't serve me. Those thoughts would send my life spiraling in the wrong direction.

Remember...

Every action begins with a thought.

So if you can manage and control your thoughts, then you can more easily control your actions and behaviors.

For a long time, I thought that the solution to controlling my mind was meditation, but I’d struggle to sit for extended periods of time. I'd easily become distracted by my own thoughts and eventually give up altogether.

Meditation wasn't working for me.

But several years ago, I went for a walk with a good friend named Chelsea. As she and I walked in the mountains of Colorado, I told her of my struggles with meditation.

She paused and then shared this amazing insight with me:

“... there are many different ways to meditate and if you are struggling, , then you just need to find the method that works for you.”

So, I began experimenting and created this method from scratch to solve my meditation problem. And as a result, I began to tame the wild mustang of my mind, turning it into an obedient stallion willing to do anything that I asked of it.

Around the same time that I met Chelsea, I was studying the effects of visualization in a book called Psycho-Cybernetics (recommended back in letter 6).

I learned that…

“Your mind can't tell the difference between reality and a vividly imagined reality.”

And In the book Beyond Hypnosis by Dr. Lee Pulos, I read about incredible benefits like...

• Increased motivation

• Improved concentration

• Better decision-making

• Improved self-confidence

So I took the powerful visualization techniques I was studying and then combined them with meditation to create a powerful new method for controlling my thoughts.

The Mentation Method: Beyond Meditation & Visualization

When most people meditate or sit down to visualize, they become distracted, get frustrated and then give up on the habit altogether.

Now, there is nothing inherently wrong with meditation or visualization, but most people need a little more guidance and structure, if they are going to sit quietly for extended periods of time.

Mentation literally means "mind activity". The mentation method is the process of channeling the activity of your mind towards specific thought patterns.

Mentation is a close cousin to both mentation and visualization. They are all related, but not quite the same.

My method is a helpful alternative for those that struggle sitting down to visualize or meditate.

Sheesh! I'm almost 800 words into this letter and I haven't even explained how this method works!

Ok, here goes…

How The Mentation Method Works

Explained simply, The Mentation Method works by combining the structure and guidance of a simple, interval timer app with structured prompts that embed different thought patterns into your mind.

Here is a very simple example:

If you want to feel constant gratitude, following a daily "gratitude mentation" will guide your mind towards more positive, appreciative thought patterns during and after your mentation exercise.

You can create a 3 minute "gratitude mentation" by creating three, 1 minute Mentations built around three different categories

• Health

• Wealth

• Relationships

During this 3 minute "gratitude mentation", I'll sit peacefully and as the timer announces each interval, I'll think about all of the things I'm grateful for within each category.

For this mentation, these are the prompts I'd use:

• Health - Think of all of the aspects of your health that you are most grateful for.

• Wealth - Think of all of the aspects of your wealth that you are most grateful for.

• Relationships - Think of the relationships in your life that you are most grateful for.

And if you have an iPhone, you can select "Text To Speech" inside of the app, so your phone will quite literally "speak" the prompts right into your ears. This makes it very easy to just press play and follow the prompts.

As the timer announces each category, just shift your thinking based on the prompt. When the timer is finished, the mentation is complete and you can move on with your day having tuned your mind towards gratitude and appreciation.

Is this beginning to make sense?

I'll explain how you can set up your own prompts and mentation exercises, but the process is straightforward:

• Choose prompts around the things you want to think about.

• Press start.

• Sit patiently and let the prompts stimulate your thinking.

Don't underestimate the simplicity of this method. With meaningful prompts and a little bit of patience, this method will actually shift your thinking!

Later on in this letter, I'll detail exactly how to get started with this method, but first, let's talk about some of the benefits of this unique approach.

Galloping Growth: The Transformational Benefits of the Mentation Method

You will see benefits within the first session but the results become more and more dramatic over time, as you are consistent.

You will feel more motivated, focused, and at peace towards your life. Knowing that you are on the right track and galloping in the right direction is very powerful.

When done consistently, the mental narrative in your mind begins to change to become more and more calibrated to the prompts that you have chosen for your mentation exercises.

Just think about it - through this method, you are forcing yourself to think productive, nourishing thoughts. Train your mind to think the thoughts that will serve you and eventually they become your default.

Your mind goes from being a wild mustang to an obedient stallion, ready to carry you wherever you ask.

What could your life be like if you could choose your mental narrative?

This is an important question for you to be able to answer.

And if you are struggling to answer it, then NOW would be a great time to revisit my last letter about The Mind Garden.

Overcoming Obstacles: How To Corral Your Mind With The Mentation Method

There are two big obstacles that you will face when you are practicing this method:

• Distractions

• Preparation

Let me show you how to leap right over these obstacles.

Distractions

Even though the mentation method will give you more structure and guidance than meditation or visualization alone, you are still at risk of outside of distractions like sounds and movement around you.

To solve this, you should wear headphones during your mentation exercise and listen to peaceful, uplifting instrumental music that can help block out outside sounds and tune your mind state towards your most productive thought patterns.

What should you listen to? After experimenting with a ton of different types of music, I landed on an audiobook recording called "Gamma Meditation System" from Dr. Jeffrey Thompson, a pioneer in "sound healing".

You should experiment with different instrumental sounds until you find one that works for you. Everyone has a specific type of music that calibrates their mindset. Look for empowering instrumental music that makes you feel emotion.

Preparation

During your mentation exercise, your mind needs to be fed the right prompts.

As such. YOU need to do the "pre-work" of developing Mentations that will serve you.

Your Mentations are the individual prompts that you will think about during each interval.

So help remove this obstacle, and to get you started, in the next section I will provide you with ten "Starter Mentations" that you can use to help calibrate your mind.

Once you feel the benefits of these Mentations, you should do the important work of developing more specific Mentations that elevate your mind state and tune you towards YOUR own specific objectives.

Feed your mind the right prompts and it will carry you anywhere you want to go.

Saddle Up: Your Guide to Implementing the Mentation Method

For your first time, it takes just 10 minutes to set things up and get started with the Mentation Method.

Someday, I'd like to create my own app that includes the Mentation Method, but alas, for now you will need to download a free app called "Interval Timer".

The Interval Timer App is designed for exercise, but you can repurpose it for training your mind, instead of just training your body.

Once you have done the pre-work of designing Mentations that lead you to your goals, starting each mentation exercise is as simple as just pressing play and closing your eyes.

Don't be intimidated by these steps. It is quite easy to get started - I’m just being thorough…

Here's how to easily set up your first Mentation:

Step 1. Download the "Interval Timer" app from the app store (pretty sure this is available on iOS and Android). There is a free version and a paid version. Both will work, but I used the paid version because is a little easier to use and doesn't have ads. The free version will work fine, have to "hack" it a little bit. Once you fall in love with this method, then download the paid version - it is worth every penny!

Step 2. Okay, next you will need to load up your Mentations. It is easiest if you paste them into a note on your phone, first. Let’s use the “Gratitude Mentation” example from earlier.

Step 3. Open the interval timer app. I'll show the setup using the free version. Use the default template "HIIT" and then select the "complex" interval type.

Step 4. Here, things get fun.

• Hit the "add new cycle" button twice. That will give you a total of 3 intervals.

• Set the times. Change the "warm up" interval to "00:30" or "01:00". Then, change all of the "high intensity intervals" to "01:00" and all of the "low intensity" intervals to "00:00" seconds. Finally, change the "cool down" interval to "00:01". That way you will know when the mentation is complete.

• Now, open your mentation note and paste each line into the individual intervals, replacing the "high intensity" placeholder text. Like this:

• Next, choose your sounds. I highly recommend using "text to speech" as your default sound for all intervals.

• That is it! You are done. Now, all you need to do is turn on some relaxing music in your headphones and hit the play button on the interval timer!

To see tangible benefits and to guarantee continual progress, be sure to practice your mentation exercise every single day (this is a great habit to add to your PPT).

Ten Mentations To Calibrate Your Mindset

As I promised before, here are ten "Starter Mentations" that will send the stallion of your mind racing in the right direction.

1. You are feeling vibrant and healthy, because you make sure to get outside and move your body every single day

2. You are losing body fat because you are making better food decisions

3. You are feeling stronger and more flexible, because you are prioritizing daily exercise

4. You are becoming more productive, because you are managing your to-do list on a daily basis

5. You feel energized because you make sure to rest proactively - even before you feel burnout coming on.

6. You are making more money, because you assume the best outcome in your financial dealings and you follow through on your promises.

7. You are growing your network by being proactive and by creating engaging social media content

8. You feel more in-control, because you treat your phone as a tool instead of a drug.

9. You have peace within your family, because you are communicating proactively with the people you love.

10. You are happy because you are maximizing time spent doing things that make you feel joy

(These are a little broad, so customize them to be more specific to you. The more specific the better.)

From Bucking Bronco to Champion Steed: The Mentation Method Has Become My Secret Weapon

I wish you could experience a fraction of the strength this method has given me.

It has pulled me from periods of depression and apathy by shifting my thought patterns in a more productive direction.

It has re-calibrate my thinking, reminding me of the most important activities that I should practice each day. Keeping me on track when I've begun to wander in the wrong direction.

It has uplifted me in times of need and when it is most important for me to feel joy.

It has replaced poor beliefs with empowering ones.

It has given me peace in times of chaos.

It has given me a clear path forward.

With this method, the possibilities are endless and you are only limited by your imagination.

May the stallion of your mind carry you to incredible places on your personal growth journey.

Onward!

- Cliff

P.S. If you knew how much time I spend on these letters, you would be shocked (and potentially concerned for me). So if you made it this far… could you send this letter to your most personal-growth-minded friend? Or maybe just a friend that really likes horses? Either is fine! Thanks in advance.