L E S S O N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

3
L E S S O N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

3
 Unbeatable Mind Copyright
© 2014-2015
by Mark Divine

All rights reserved. No part of this book may be

reproduced in any form or by any electronic or
mechanical means, including information storage
and retrieval systems, without permission in writing
from Mark Divine, except by a reviewer who may
quote brief passages in a review.
LESSON 3 4
TABLE OF CONTENTS

THE FIVE MOUNTAINS /p8

5 MOUNTAIN TRAINING /p12
1st Mountain Training
2nd Mountain: Mental Preparedness
The 3rd Mountain: Emotional Development
The 4th Mountain: Intuition & Awareness
The Fifth Mountain: Kokoro Spirit

THE COMPETENCIES OF SELF-MASTERY /p18

Embracing Simplicity
Serious, Dedicated and Relaxed
Introspective, Contemplative
Authentic

THE DISCIPLINES OF SERVICE /p23

Abundance
Goodness
Compassion

SUMMARY /p25
BREATH AWARENESS MEDITATION /p26
5 MOUNTAIN SELF-ASSESSMENT /p30
5 MOUNTAIN TRAINING PLAN TEMPLATE /p34
JOURNAL QUESTIONS /p36

LESSON 3 5
LESSON 3

The discipline of
Self-Mastery dominates
a warrior’s life

LESSON 3 6
 I started Lesson One with an in-depth look at developing mental control so you
can win in your mind before even entering the arena. You will recall this as the “first
premise” principle. The skills of visualization and self-awareness were introduced as
tools to further increase mental toughness and get us focused on the right things. In
Lesson Two we began to improve the quality of our thoughts with the positivity process
and learned to maintain physiological control with box breathing. SMART-FITS Goal
Setting process was introduced as a tool to leverage your growing mental clarity to
select better targets aligned with your 3Ps and ONE Thing.
At this point in your training you should be experiencing the benefits of all of
these foundational tools as well as from the practice of the yoga, guided visualization
and breathing drills found in the supporting videos.
In Lesson Three, we introduce our integrated training model for developing self-
mastery. This model is built upon the 5 Mountains and requires that we develop the
disciplines of an Unbeatable Mind within each Mountain. Later in the lesson I dis-
cuss the cultivation of a service attitude and its supporting disciplines of abundance,
goodness and compassion.
There are some key exercises for you to work on, journal questions and great
audio and video assets accompanying this lesson. Now let’s get rolling…

Self-Mastery
As I mentioned in my book Unbeatable Mind, after one of my Zen trainings back
at Seido Karate, Kaicho gave a lecture titled “One Day, One Life”. In it he explained
that a warrior experiences a lifetime of living in a single day. He doesn’t take anything
for granted and tries to live each day on the razor’s edge as if his hair was on fire!
Life at this level is grounded in a strong sense of purpose while daily decisions are
aligned with that purpose. Avoidance of drama, pettiness and time-wasting activities
is a must. The warrior strives to cultivate the disciplines of self-mastery and service
while developing himself or herself, day in and day out. Each day is completed with
no regrets, and things are kept simple and practical.
I was very moved by that lecture and wondered what life would be like living in
alignment with that philosophy. Over time it became an imperative to find out…which
led me to the SEALs, and later to develop the Unbeatable Mind training. I strive daily
to uphold the standard set by Mr. Nakamura’s “One Day, One Life” speech and encour-
age you to do the same.
LESSON 3 7
The 5 Mountains
To understand the power of the 5 Mountains we must first expand our concept
of human intelligence beyond that it is simply one’s “IQ.” In reality, we possess many
intelligent capacities as humans, all of which work together in a systemic manner
to create our overall sense of mind and consciousness. In addition to intellectual
intelligence (IQ) we have physical-kinesthetic intelligence, emotional intelligence,
spiritual intelligence, social intelligence, moral intelligence and more. Some of these
may appear brilliant within us, while others may seem absent. Don’t despair; lopsided
development is common in our Western culture due to an exclusive focus on memo-
rization and IQ development in the educational system (this is slowly changing, with
many great charter schools leading the way). The lopsided focus on cognition leaves
our other intelligences vastly under-utilized and untrained. Even physical training,
which plays a crucial role in developing confidence, emotional intelligence and sen-
sory awareness, has gotten sidelined in public schools due to its low level of funding
priority. Emotional intelligence has found light through the work of Daniel Goleman,
author of Emotional Intelligence; Why it can matter more than IQ, but there is little
training around how to develop emotional intelligence. My premise with Unbeatable
Mind is that we have great, untapped potential as a result of this staggering oversight
in our development. When rectified, through our integrated training program, we will
tap that latent potential and for great effect. In doing so we develop as “whole people”
and experience life at a more refined, healthy and powerful level.
Got it Mark, but what if I lack the right stuff for a certain intelligence -- should
I still try to develop it? The answer is “it depends.” Though I took five years of piano
lessons in my youth, I am pretty weak in my musical intelligence department. I still
enjoy strumming the ukulele and listening to music, but I don’t waste valuable train-
ing time trying to develop this line of intelligence. There are other intelligence areas
that I am stronger with and are more important for my purpose in life. It is simply
not possible to master all of our intelligence capacities. But it is possible to unlock
greater potential by focusing on more than just one! At the risk of being redundant,
the salient point is that by shoring up intelligences that are underdeveloped but im-
portant, while giving greater focus to intelligences that are strengths, you will grow
faster and be more balanced.
It is my experience that focusing on five key intelligences can have a profound
impact on one’s effectiveness in all areas. I call these developmental capacities

LESSON 3 8
The 5 Mountains and in this lesson we will learn how and why they are trained. The
information is the first step – then comes the work. There is no secret handshake or
mystical pyramid with 5 Mountain training. On this journey your training and practice
will become “the main thing.” Experience with thousands has proven that the training
becomes very enjoyable, eventually even treated with the same level of urgency as
food and sleep. But be forewarned, Unbeatable Mind 5 Mountain training requires a
“long view” to stay the course over time, requiring that you approach self-mastery as
both a journey and a discipline. Discipline is a skill that needs to be practiced in and
of itself. Simply committing to daily growth and improvement is not enough. Rather,
you will approach discipline with a training method which includes practice, train-
ing, testing and reflection. Here are the attributes of the 5 Mountains that we will be
working on developing during the duration of our time together:

1st Mountain: Physical Development. This training mountain is mostly about deepen-
ing your connection to your body and methodically developing the ability to use your
body fully and functionally. The training builds confidence, self-esteem and makes
you more useful in life in general, as well as more useful to your family and team. The
training is focused primarily on the physical skills of strength, stamina, work capacity,
endurance and durability, but also includes properly fueling the body and ensuring
adequate sleep and recovery time. This mountain develops one’s kinesthetic intel-
ligence, which many of our Unbeatable Mind training practices help further expand,
such as Box Breathing and Yoga.

2nd Mountain: Mental Development. This training is about enhancing your IQ, forging
mental toughness, cultivating positive mental control and focusing skills, developing
your visual capacity and learning to use your mind more powerfully with SMART-FITS
Goals, Mental Models, KISS planning, Master Level Skill Development and Warrior
Disciplines. Training in this mountain also lays the foundation for learning to tap into
other areas of the mind’s intelligence, such as your subconscious heart and stomach
“minds.” (Note that these overlap with Emotional and Intuitional Mountains and are
further trained there). Your cognitive and moral lines of intelligence are developed
in this mountain

3rd Mountain: Emotional Development. This training is about understanding, harness-

ing and controlling your vast emotional power, and transmuting negative emotional

LESSON 3 9
baggage into powerful drivers for growth and accomplishment. It will allow you to forge
emotional resiliency in the face of great challenges. Emotional depth leads to more
sensitivity to others, deeper authentic communication and releasing negative stored
energy. Your interpersonal intelligence is developed in this mountain

4th Mountain: Intuition & Awareness Development. This mountain’s training has you
develop into an aware and intuitive leader by learning to look within and develop your
sixth sense, to listen with your belly and get sheepdog strong. Turning within and
deepening your “sixth sense” and learning to listen with your “belly” and all sensory
organs is a goal. The higher levels of development of this mountain can include pre-
cognition and other intuitive powers. Your self-identity, emotional and spiritual lines
of intelligence are further developed by work on this mountain.

5th Mountain: Kokoro Spirit. The last of the mountains is named after the Japanese
word that means to merge one’s heart and mind in action. This mountain’s training
develops the “heart of the warrior” and requires that you lead and act with your heart,
and authentically connect with and serve your teams. You will ultimately develop a 5th
Plateau integrated world view, which is inclusive of all mankind, all sentient beings
and the planet’s health. Kokoro can be identified as your willpower, your non-quitting
spirit and your personal spiritual development. Work on this mountain deepens the
development in the other four mountains and strengthens your spiritual intelligence.

LESSON 3 10
LESSON 3 11
5 Mountain Training
“There are two types of pain in the world. The temporary pain of self-discipline and
the permanent pain of regret” — Anonymous

When we approach the 1st Mountain of Physical Development, we are faced with
a dizzying array of fitness programs and content to parse through. But as with a proper
diet, the reality is simple, eat the way your body was designed to eat and move your
body the way it was designed to move. Fortunately, there is a growing population of
like-minded individuals exploring best practices for both in the CrossFit and SEALFIT
communities. This is ground zero for the “new” old-school style functional training
and eating. Welcome back to the future! Specifically, physical training should have
a strong purpose and not just be geared toward weight loss or looking good in your
swim clothes. Indeed, approaching it as a compliment to your sport or for competing
in a particular event, though stronger, is still not the most powerful “why” for physi-
cal development. The highest level of purpose for a solid functional training program
like SEALFIT, is to be as fully optimized a human being as possible, for your entire
life. That requires a lifetime focus, a thoughtful training plan, a coach and the disci-
pline to stay the course. With this approach, the results will speak for themselves in
the form of increased health, better mobility, strength and stamina gains, enhanced
endurance, elevated grit and resiliency. Further, you will be happier, more useful and
also look better on the beach. The quality of your life will dramatically improve by
conquering this mountain alone.
If you are not training with SEALFIT or CrossFit (or a similar method of con-
stantly varied high intensity interval training) then now is the time to take a leap in
that direction. In this section I will review the key aspects of a good functional train-
ing regimen. Later, in UM Lesson Five, we will take an even deeper dive into it and
introduce supplemental training based on my 8 Weeks to SEALFIT training model.
However you do not need to wait until then to get started. There are exercise videos
and tons of information on the SEALFIT.com website, or you can join the SEALFIT
Online Training or a CrossFit gym in your local area.
Basically I believe you should focus on five key competencies with your training,
which are:

LESSON 3 12
 • Strength
• Stamina
• Endurance
• Work Capacity
• Durability

TRAINING STRENGTH & STAMINA

Why is strength training vital? First, getting stronger allows us to move through
life better – physical strength enables us to safely and effectively move the loads
we encounter in life, from lifting children to moving furniture to responding to an
emergency where a heavy object has fallen on a friend or family member. Getting
stronger allows us to be more courageous and to be more useful to our teams (family,
co-workers or friends, or community). You will not find typical big-gym weight ma-
chines in SEALFIT or CrossFit programs. We like to avoid isolated, body-building style
training and instead seek exercises and tools that can train the body as a system. Our
functional fitness training approach uses simple, multi-joint bodyweight exercises in
combination with pulling, pressing and moving objects to simulate real-life activities.
A fundamental area I like to focus on in strength training is well-known barbell lifts,
but I also frequently employ Strongman movements and austere tools such as sand
bags, logs and things found in nature. The barbell lifts include the Deadlift, Back
Squat, Bench Press and Overhead Presses (strict press and push press). Occasion-
ally we will work the Front Squat and Overhead Squat, and we use the Olympic Lifts
(Clean, Jerk & Snatch) to develop strength speed and explosive power. When training
outside of the gym, we will use whatever we can for load. This can include a training
partner (i.e.: buddy carry), sand bags, tires, logs, rocks, etc. Other benefits of this
type of functional strength training is its realism, the focus on the core for power
development, as well as overall durability that develops along with your strength and
capacity for doing more work.
Strength stamina is also important and often confused with endurance. Stamina
has to do with the ability to move your body and an external load repeatedly and ef-
ficiently over time. For example, if you’re doing push-ups with 15 seconds rest in
between every set of 10, the max number of sets you can do prior to muscular exhaus-
tion would determine your stamina for this body weight pushing movement.

LESSON 3 13
TRAINING ENDURANCE

Endurance involves training the body’s capacity to work for long durations at
low intensity, often doing a mono-structural movement such as running, swimming
or hiking. Functional endurance means that we will train endurance using a skill that
has utility for us in life, for our sport or jobs. For example, at SEALFIT we develop
functional endurance by running, swimming and hiking under load. Having high levels
of endurance leads to a more efficient cardio-respiratory (oxidative) energy pathway,
improving not only your daily health and longevity, but also enabling hikes or other
long days on foot or bike with friends or family. Endurance training can also be referred
to as aerobic conditioning.

TRAINING WORK CAPACITY

Work Capacity is your horsepower - a measure of your ability to do more work with
less energy, or in less time. Employing a method of interval training that is constantly-
varied, focused on functional movements and performed at high intensity is the key
way to improve your work capacity. As alluded to earlier, functional movements are
those that remain true to how our bodies are meant to move naturally (as opposed to
doing biceps curls or leg extensions, which have limited value in real-world situations).
For many, the last time they used just a biceps muscle for an activity was probably
when lifting a beer! Although there may be a time and place to isolate a particular
muscle, as in the case of rehabilitation, focusing on functional movement keeps us
looking at our body as a complex systemic machine with each system playing a vital,
overlapping role in your overall fitness and health. Some of the functional movements
used in work capacity training include pulling, pushing, squatting, lifting, throwing,
running, swimming and many combinations of these.

TRAINING DURABILITY

This domain of training has us focus on strengthening the connective tissues of our
joints, deepening range of motion and overall mobility, and ensuring that we fuel, hydrate
and sleep properly. Durability training includes many activities critical for longevity that

LESSON 3 14
most people know they should do, but often let slip. Examples are active stretching,
core development exercises, myofascial release using foam rollers, joint mobility using
range of motion drills, fueling and re-fueling, hydration and rest. Ignoring these impor-
tant aspects of training can torpedo the efforts of even the most hardened of athletes.

THE 2ND MOUNTAIN: MENTAL PREPARATION

Experience has proven to me that mental toughness is not an innate skill, but one
that can be developed. Athletes and professionals who achieve extra-ordinary success
have developed mental toughness and grit through plain old hard work. Hard physical
training has been a tool of choice for mental development with warrior traditions from
the Spartans to the modern day SEALs.
Training in this mountain is vast and will be covered in more detail later on and
in Lesson Six. However, I will mention that one very valuable method for developing a
strong mind that is not given enough credit is to work with a strong team. Being part of
a great team that shares your thirst for self-mastery is a powerful force for developing
mental capacity. Training and working with a great team forces you to operate in the
complex world of “others” rather than the relatively simple world of “just me.” You
are held accountable to a higher standard and all eyes are on you so you can’t hide
or cheat. This team effect will force you to step it up a few notches, become a good
planner and communicator, and to ensure your actions are thoughtful and powerful.
Another valuable tool for forging mental toughness is realistic training outside of
the artifice of the office or gym. Though these are the most common places for train-
ing to occur, they can allow for ruts to develop, and can lead to complacency and a
false sense of security. If you like to lift heavy, then get out and lift something heavy
in the woods. If you like to run, get off the treadmill and do an obstacle course or
trail run. If you want to build your team, get out of the office and do a Spartan Race
or SEALFIT 20X Challenge together. Real world activities increase your confidence
and mental toughness.

THE 3RD MOUNTAIN: EMOTIONAL DEVELOPMENT

What does it mean to be emotionally developed? I believe it means to be emo-

LESSON 3 15
tionally aware both personally and socially, to be emotionally controlled and finally, to
be emotionally resilient. To begin emotional development we must start by examining
our emotional baggage. Often we can inadvertently pack away negative emotional re-
actions to events that cause pain. Emotional baggage will come back to haunt you by
masking itself as fear, anger, timidity, jealousy, rage or some other negative response
to a new situation. I call these stored negative emotions and corresponding beliefs
your background of obviousness, or BOO. We will get into much more detail on BOO,
and how to clear it, in Lesson Seven.
Clearly emotions such as those listed above are not supportive, and ridding
yourself of them while working toward greater awareness and control will deepen your
character and unlock greater (or hidden) potential. The Still Water analogy works well
with emotional depth. The flow of water where it is shallow is choppy and muddy,
representing a stunted emotional self and turbulent mind. But in places where the
water is deep, there is stillness and calm, representing emotional control and an unfet-
tered mind. Professional therapy and the somatic practice of yoga are both effective
methods for developing emotional awareness and control.
Therapy will help shed light on any emotional baggage that may trail us and
thrash things in its wake. Unfortunately, most people have a jaded view of therapy
and believe it’s only used when you have a breakdown or have a bad relationship.
That is a weak perspective on one of the most valuable contributions of the West
to mental development. Therapy can facilitate growth and is also great preventative
maintenance. Similar to preventing a flood in your house by clearing a clog in your
bathroom plumbing, rooting out emotional blockages will improve the flow of your
emotional intelligence and assist your overall development as a person.
Yoga is another fabulous tool for dealing with emotional blockages. I have person-
ally witnessed grown men cry as they strike stored emotional baggage in a particular
pose. The release is often immediate and the scary emotional monster is revealed by
the light of Yoga to be nothing more than stored negative energy.

THE 4TH MOUNTAIN: INTUITION & AWARENESS

The 4th Mountain is about developing heightened awareness and sensory percep-
tion, leading to greater intuition. Training awareness is an interesting proposition because
it is part mental, part emotional and part sensual. Thus, there is some overlap with the

LESSON 3 16
2nd and 3rd Mountains. For discussion purposes we can look at these as layers. As you
go through the physical layer, awareness and control of physiology deepens, leading
to greater emotional awareness. Additionally, as you develop your mental toughness
you will be challenged emotionally. Overcoming emotional baggage and unlocking new
positive emotions develops resiliency! The physical training was the catalyst, and the
body, mind and emotions all intersect in action and deepen awareness. However, we
want to deliberately develop the 4th Mountain and have some tools to do just that.

THE FIFTH MOUNTAIN: KOKORO SPIRIT

“Out of the night that covers me, black as the Pit from pole to pole, I thank whatever
gods may be for my Unconquerable soul.” — Invictus, by W. E. Henley
Last but not least is the 5th Mountain of Kokoro Spirit. This mountain is about
defining your willpower, strengthening your non-quitting spirit and developing a heart-
centered approach to leading. Ultimately, it also means to pursue personal, team and
cultural development to the highest stages of consciousness – the fifth plateau. This
is also referred to as an integral, second tier consciousness in the Spiral Dynamics /
Integral theory of human development, which we’ll discuss later.
The integrated nature of the 5 Mountain training naturally develops the 5th
Mountain, but there are additional ways it can be nurtured. First, a definitive spiritual
practice grounded in a sound tradition rooted in a higher power is invaluable. Next,
life’s extreme challenges, such as surviving an epic adventure, a formerly terminal
illness or ugly abuse, can be powerful catalysts for the type of transcendent growth
often experienced in the 5th Mountain. Making an unusual level of commitment to
a team or mission facing impossible odds (such as a crucible like SEAL training or
Kokoro Camp) is a compelling method as well. Finally, a long-term meditation and /
or a somatic practice such as yoga or Qi Gong will train Kokoro Spirit.
The training tools for the 5 Mountains will be addressed in the exercise section,
where you will build the template for your personal 5 Mountain Training Plan. Before
we get there, however, I would like to discuss the competencies that drive self-mastery,
as well as the sub-disciplines required for self-less service.

LESSON 3 17
The Competencies of Self-Mastery
There are four competencies that greatly facilitate the journey to self-mastery.
When fully developed, these will deeply affect your character. They are: simplicity,
dedication, introspection and authenticity.

EMBRACING SIMPLICITY

“A great fortune is a great slavery” -- Seneca

“Keep it simple, silly” (KISS) is a mandate to stay focused on sleek, elegant

solutions and steer away from over-complicating things or falling in love with your
artful but elaborate plans. KISS is critical for rapid execution, which is necessary in
today’s business and professional climate. Simplicity’s power comes from allowing us
to channel energy like a laser beam versus dispersing it like a flood light. With KISS
we avoid getting stuck in ruts of rigid thinking and acting because we can act faster
and receive feedback immediately on our plans. Consider that:

• A simple plan with a flexible blueprint will survive real world contact far
better than a complex and rule-bound plan.
• A simple one line email will be read and understood better than a one page
tome.
• A simple product that is easy to use and understand (Apple iPod) will
outperform a complex product, even if it is a breakthrough technology (think
Apple’s Newton).
• A relationship built on the simple element of trust will likely outlast any
predicated on words, offers and transactional gain.
• A simple physical training plan with basic tools will outperform one based
on complicated machines or protocols.

Since the benefits of simple far outweigh complex, why isn’t it practiced more
often? Because it is hard, that’s why! It is easier to create complexity than elegant
simplicity. Warriors understand that simple is not to be equated with easy. Consider
the sword cut or tea ceremony of a master. They look simple to the untrained eye

LESSON 3 18
because they are elegant. But it takes many years of training and practice to achieve
that level of grace in the movement – for them to be observed as simple and elegant.
Even the act of meditation looks simple. What could be easier that sitting quietly
doing nothing? A lot of things, that’s what!
Simplicity applies to every domain and the training of it crosses all domains.
Training KISS begins with developing an acute awareness of what is really necessary
and important in your life, your roles and your relationships. Asking good questions
can help us determine whether we are employing KISS, or are cluttering our lives
with unnecessary, unproductive things. For instance, ask yourself before you start a
new project, or take on a new responsibility:

• Is this really adding value to my life? Is it aligned with my 3P’s, my Stand,

my ONE Thing?
• Why am I doing this? Is the timing right? Is it the right FIT for me?
• Am I married to this project or idea? What would happen if I said no?
• What would my wife, kids or a mentor think or say about me taking this one?

The late Steve Jobs, when interviewed about simplicity, stated beautifully…

“Simplicity is the ultimate sophistication. When you start looking at a prob-

lem, it seems really simple—because you don’t understand its complexity.
And your solutions are way too oversimplified, and they don’t work. Then
you get into the problem and you see it’s really complicated. And you come
up with all these convoluted solutions. That’s where most people stop, and
the solutions tend to work for a while. But the really great person will keep
going and find the key underlying principle of the problem and sort of come
full circle with a beautiful, elegant solution that works. And that’s what we
wanted to do with Mac.” (Wired Magazine, November 2011)

I am reminded of the anecdotal story of the King who sends his wise men out
to capture all the knowledge in the world. They return a year later with 17 volumes
of knowledge, summing up all they had learned. The King’s muted response worried
the wise men. “It is all here” they say. “Well I don’t have time to read 17 volumes”
says the King, “reduce it to one!” After much hand wringing and burned brain cells
the wise men return a month later with one volume. The King is happier, and wants to

LESSON 3 19
share the knowledge with his court, so he tasks the wise men with reducing it further
to a single chapter. The men are aghast – the entirety of the world’s knowledge in a
single chapter! After more hand wringing and burned brain cells they returned in 3
months with a single chapter summarizing all the knowledge in the world. The King
was again pleased. So pleased, in fact that he decided to share the knowledge with
the landowners in his kingdom. But the literacy level was pretty low, so he tasked the
wise men with reducing the knowledge to a single paragraph. Resigned to the inevi-
table, the wise men returned six months later with the paragraph. The King loves it
and decides that every single person in his kingdom needed the knowledge…so he
asks them to reduce it to a single sentence. I love this story because it’s message is
profound – it is easier to create a complex 17 volume tome of the world’s knowledge
than it is to express that knowledge in a single book, chapter, paragraph or sentence
that captures its essence. Incidentally, that single sentence? “There is no such thing
as a free lunch.” That pretty much sums it up, I guess.

• Simplicity applies to your thought (have you noticed how great thinkers can
penetrate a subject and hit the sweet spot very simply and elegantly?).
• Simplicity applies to speech (have you noticed how the best in business use
very short and direct email communications?).
• Simplicity applies to planning – a simple plan executed now will beat a
complicated plan executed later (or never).
• Simplicity applies to your commitments (have you paid attention to how
hard it is to focus and find clarity when you are over-committed?).
• Simplicity applies broadly to your need for material things. A powerful
practice is that of “non-attachment” to material things – such as your car,
toys, house, etc. The statement “less is more” is a reminder that often
the more stuff we have the more cluttered our lives and hence our minds
become, making it difficult to quiet the mind and find our internal compass.
• Simplicity also applies to desires. Witnessing cravings and desires can help
detach from them.

It does not do you much good to obsess about what you don’t have, or wish you
did have. Nor does it help to beat yourself up for not being where you want to be
physically, financially or spiritually. KISS requires that we remain content with what
you do have, coupled with a plan for getting to where you want to be. Being content

LESSON 3 20
with moderate possessions allows one to travel light and leave no trace. Moderation
in needs leads to contentment with what you have and where you are. What can you
let go of now? The bottom line is that as you progress on your path of self-mastery
you will gain more of what you want, and less of what you don’t, in all areas of your
life. Practice KISS now and be rewarded not with fame, fortune or shiny new toys…
but with contentment and peace of mind.

SERIOUS, DEDICATED AND RELAXED

Balancing seriousness toward your training with a relaxed attitude and sense of
humor is the highest form of personal discipline. In essence I want you to take your
own development deadly serious, but not to take yourself too seriously! This attitude
is observed in warriors who have made self-mastery their mission. They are quite seri-
ous about their regimen, and can appear serious-minded to the innocent bystander.
However, they also possess a great sense of humor and relaxed demeanor to their
students and those who know them. The image of the hard-ass coach, mentor or ac-
complished martial artist is a fiction of Hollywood. Here are some ideas on how to
find balance, and to relax into your training:

• Try to integrate the daily drills and practices into your existing routine. For
instance, perform box breathing and visualization before a workout. Instead
of taking a lunch break, use that time to train, and then eat a quick bite
when done. Train when you are driving, standing in line or doing any routine
task that doesn’t require higher order analysis.
• Learn to enjoy the training and practice. Note how good you feel after
meditating, practicing Still Water Runs Deep, or doing a morning ritual.
These should be strong motivators to continue to do it, day in and day out.
Soon it will be a firm habit – which will take six months or longer.
• Let go of the need to see daily progress with your 5 Mountain training.
Internal development of the nature we seek is found in a steady upward
spiraling, unfolding levels of consciousness and worldview. It is not easily
tracked, but can be benchmarked over time through journaling or by
reflecting on how you respond to a situation or person now, versus a year ago.

LESSON 3 21
 Remember that the reed that is relaxed and flexible will outlast the sturdy oak
when a strong wind blows…as it always will on your journey. So, be serious about your
commitment, but don’t take yourself too seriously. Have some fun.

INTROSPECTIVE, CONTEMPLATIVE

If this is the first time you have been asked to just sit and watch your thoughts,
and you have been diligent, then my bet is that you already have experienced a
transformation of awareness. When we are able to finally differentiate the egocentric
“monkey mind” from the “witness,” we often undergo an immediate transformation
of our sense of self and our place in the world. As discussed in the book Unbeatable
Mind, research indicates that most people will grow very little in their lifetimes.
What growth does occur is spurred on by age related perspective shifts or life altering
moments. But by beginning a practice that connects you to your witness daily, you
begin the subtle strengthening and identification with your spiritual self and higher
levels of conscious awareness. Frankly, this is a remarkable step in your evolutionary
growth, which sets you well on your path to self-mastery. Silence is where you will go
to rejuvenate, quiet your mind and get in touch with inner intelligence (heart, belly,
intuitive and trans-personal). The Dali Lama, when asked what he hoped to see in
the future of education, stated that he hoped to see us train our youth to get in touch
with their heart intelligence, along with their mind’s intelligence. He is alluding to an
integrated approach to learning – such as our 5 Mountain training. The disciplines of
introspection and contemplation can only be developed by spending time in silence.
And the concentration and meditation drills provided in UMA are crucial practices
for the journey.

AUTHENTIC

Authenticity is a fruit of long-term practice, and a practice in and of itself. It is

found in a greater awareness of the first 4 Mountains and an ability to connect more
deeply with others. Patience, communication, listening, intuition, and sensitivity are
skills of authenticity. Practicing the value of honorable integrity deepens authentic-
ity. When these skills all line up, we show up as authentic people. Our relationships

LESSON 3 22
become grounded in this authenticity and move away from transactional win-lose
relationships. The upward spiral of success and performance is fueled as authenticity
breeds trustworthiness, and thus more effective leadership. Things get done faster
and more efficiently without fear of failure or lack of follow-through.
Lack of authenticity is reflected in relationships as diminished trust. Thus, it
seems as if the very act of leadership often boils down to authenticity, as opposed to
possessing a bunch of leadership tactics in your quiver used to motivate and guide
a team. If you are not authentic, no matter how talented and motivating you are, you
will not gain the trust of your team, nor lead them. The authentic listening exercise
will be one of your training tools (introduced in a later lesson).

The Disciplines of Service

Whereas the first meta-discipline to develop is self-mastery, the second is a
service attitude. A service attitude is a selfless and genuine desire to render aid and
support to your teammates or others in need. As with authenticity, a service attitude
flourishes when your training for self-mastery deepens. In fact, seeking to serve without
seeking self-mastery leads to the same transactional relationship found when there
is a lack of authenticity. The two concepts are closely related. Expecting a return on
investment for service is a weak position to serve from. A true service attitude requires
the cultivation of three other disciplines: abundance, goodness and compassion.

ABUNDANCE

Is your glass half full or half empty? You can find the answer by examining how
you act versus how you think about abundance. It is not enough to think you have an
abundance mentality; rather you must feel it and actively practice it. The practice of
abundance is done through active generosity and maintaining a positive outlook on
your, and the world’s, future.
Abundance thinkers truly believe there is enough for everyone, that the world is
not a zero sum game. They are more generous with their time, support and love than
scarce thinkers. They do not hoard possessions or jealously guard their knowledge and
energy. They allow energy, including money, to flow freely and accrue where it is due.

LESSON 3 23
 One’s relationship with money is a symbol of their attitude toward abundance.
Simple acts of abundance, such as tipping 20% (showing a feeling of gratitude for
the service provided) indicate an abundant discipline. Questioning a tip, or short-
changing a server and displaying a lack of respect for their position in life, is an act
of scarcity. Taking the extra time when you are late to help someone cross the street
is an act of abundance. Hurrying past because you can’t be late for your meeting is
an act of scarcity. Closely observing your own behavior can be enlightening and often
expose some scarcity thinking. The practice is to observe your orientation, and then
commit to more daily acts of abundance.

GOODNESS

The golden rule is likely the most referenced principle common to all spiritual
traditions. Being good doesn’t necessarily mean you are serving someone. Rather you
are wishing them well, supporting their goals and actions, and not doing harm. The
key with “do unto others as you would have them do unto you” is to do good and be
good, while remaining selfless in the doing, with no expectation of return. Doing good
with the expectation of a return on your investment breaches the spirit of the rule.
True goodness is selfless, and the positive energy it produces leads to good things
happening to you. You can think of goodness as a “good fortune” generator. Like a
bank account, you can make goodness deposits, and also withdrawals. As long as
your bank balance is positive, you can expect a positive outcome. Ultimately you will
strive to be and do good without needing anyone to notice, even the receiving party.
At this level, the world will stand up and take notice.

COMPASSION

Leadership and service require compassion, even when rendering tough love.
Compassion, in turn, requires self-respect and to cut yourself some slack. Forgiveness
is a sister to compassion, which extends from you to your family, team, strangers and
even enemies. The compassionate leader puts her team’s needs before her own. The
compassionate warrior is last to pick up the weapon in a conflict.
Apache scout Shadow Walker was speaking of compassion when he crafted a

LESSON 3 24
prayer for scouts to recite before a battle in 1897. His forgiveness prayer reminded
the scouts that they come from the same place as their enemy and have the same
‘’spirit that runs through all things” running through them. His message was that
compassion must be extended even to one’s own enemies:

“Direct my mind, direct my heart So that there is no hatred, rage or revenge.

I use the power given unto me from the place of love for my enemies. And if
it is your will, I will lay down my life for my enemy, my brother. I now will-
ingly shoulder the burden of the warrior. Guide my hands, Guide my heart”

Love for your enemy does not mean that you don’t engage them as a professional
soldier or fail to defend yourself in a conflict. Certainly you must fulfill your moral
obligation and defend yourself and loved ones. Compassion grows naturally as you
condition your heart and mind to be positive, as you uncover your many weaknesses,
and as you reach the higher reaches of self-mastery.

Summary
“A man is as miserable as he thinks he is” –Seneca

I hope this lesson has met its purpose of getting you excited about a lifelong
commitment to self-mastery, using the 5 Mountain training and the attitudes and
disciplines associated with self-mastery and service. The next lesson starts with an
overview of the entire integrated leader development model of Unbeatable Mind and
continues with an in-depth discovery of the principles and training of the 5 Mountains.
I truly hope you will continue your training to the next level if you have not already
chosen to do so.
In the exercises below I present you with a nice breath awareness meditation,
which will deepen your insight and awareness of your mind and body. Also you will
work through a baseline assessment of your 5 Mountains, then build a template for
your 5 Mountain personal training plan. Finally, you will find the journal questions for
Lesson Three. Good luck with your training and I will see you in Lesson Four!

LESSON 3 25
Be unbeatable! --Mark Divine

“Courage is resistance to fear; mastery of fear, not absence of fear.” ­­—Mark Twain

The Breath Awareness Meditation

Stress causes the body to release the chemical cortisol, which has been shown to
reduce brain and organ function with prolonged exposure, among many other danger-
ous effects. Modern society inadvertently encourages a state of almost continuous,
negative stress in people.
Breath Awareness Meditation encourages physical and mental relaxation, which
can greatly reduce the effects of negative stress on the body and mind. The practice
can result in the heart rate slowing down, and the body settling into a quiet, relaxed
and peaceful state. Through this practice the brain will begin to dip into an alpha
wave state, considered to be consistent with light meditation. This is the physical
effect (which, in Lesson Four we will begin to refer to as the individual, exterior, 3rd
quadrant of life experience), while the felt effect (the individual, interior, 1st quadrant
of life experience) is a reduction of the mental chatter, a detachment from the ego, a
peaceful sense of union of body and mind…it feels like “coming home.” Over time you
will come to rely on this state as a sanctuary from the chaos around you, and you will
be able to think more clearly and restore quickly through short meditation sessions.

PROCESS

Take a meditative or seated posture. Your back should be straight and your body
as relaxed as possible. Now close your eyes, and bring your attention to your breath-
ing process. Simply notice you are breathing. Do not attempt to control or modify
your breath in any way. Breathe simply and normally. Try to notice both the in-breath
and the out-breath; the inhale and the exhale. “Notice” means to actually feel the
breathing in your body with your body. It is not necessary to visualize your breathing
or to think about it in any way except to notice it with your somatic awareness.
Each time your attention wanders from the act of breathing, return it to notic-
ing the breath. Do this gently and without judgment. Just say to yourself “come on

LESSON 3 26
back to the breath.” Remember to really feel into the act of breathing. Sense how
the air circulates in your lungs, and feel the effect of the oxygen as it enters your
blood stream. Perhaps you will feel a tingling in your spine or head as the life force
energizes your entire body.
If you want to go more deeply into this, concentrate on each area of breathing in turn.
Here is an example sequence:

1. Notice how the air feels moving through your nostrils on both the in-
breath and the out-breath.
2. Notice how the air feels moving through your mouth and throat. You may
feel a sort of slightly raspy or ragged feeling as the air moves through
your throat. This is normal and also something to feel into.
3. Notice how the air feels as it fills and empties your chest cavity. Feel how
your rib cage rises slowly with each in breath, and gently deflates with
each out breath.
4. Notice how your back expands and contracts with each breath. Actually
feel it shifting and changing as you breathe.
5. Notice how the belly expands outward with each in-breath and pulls
inward with each out-breath. Allow your attention to fully enter the body
sensation of the belly moving with each breath.
6. Now allow your attention to cover your entire body at once as you breathe
in and out. Closely notice all the sensations of the body as it breathes.

Repeat this sequence over and over, giving each step your full attention as you
do it. Suggested time is at least 10 minutes. Thirty minutes is better, if you are ca-
pable of it.

NOTES

Breath awareness is probably one of the oldest meditation techniques and is

almost universally known. It can be found, for example, in the in Buddha’s teachings.
The Buddha had learned the basic technique from his own teachers, which means
that it existed at least as far back as 500 BCE, although it was probably already an-
cient at the time.

LESSON 3 27
 If you find yourself distracted by a lot of mental chatter, you can use verbal
labeling as an aid to concentration. For example, on the in-breath, mentally say to
yourself, “breathing in.” On the out-breath say, “breathing out.” I often add a de-
scriptor, such as “breathing in health,” breathing out fear” – use what works for you!
Zen meditation is a breath awareness meditation that uses a count to 10 for
beginning practitioners. Later you concentrate on a mental concept (koan) assigned
by your sensei / mentor. Zen is how I was introduced to meditation back in the 80’s
and it was very effective and enjoyable. A great method is to start with a guided vi-
sualization (Fish Bowl for instance) combined with box breathing to settle your mind
and body down, then release the breath hold and mental activity and just follow the
breath with a count. Give it a try now!

LESSON 3 28
LESSON 3

Exercises
1. View Lesson Three Insight video
2. Integrate the Breath Awareness Meditation into rotation in your Morning
Practice.
3. A nswer the 5 Mountain Training Self-Assessment Questions
4. Create your 5 Mountain Training Plan Template
5. Continue with your Morning and Evening Practice rituals and review the goals
you drafted in Lesson Two.
6. se the practice videos as you can fit into your schedule.
U
7. Participate in the SME {subject matter expert} conference call.
8. View the “live event” videos and listen to archived SME calls as time allows.
9. Journal the insight questions and your answers to the self-awareness
exercises.

LESSON 3 29
LESSON 3

5 Mountain Training
Self-Assessment
Questions
(yes, no, maybe?)

LESSON 3 30
 With your journal handy, reflect upon the following questions. The answers will
help guide which training tools and practices you ultimately select for your personal
5 Mountain training plan. Don’t worry about the plan just yet –we will get to that
soon enough.

PHYSICAL – 1ST MOUNTAIN

• Do I follow a thorough workout regimen, rather than just using the elliptical
and a few weight machines or running a few miles in my neighborhood?
• Am I comfortable and stable in my body throughout the day and during
physical activity?
• Am I able to sit still for long periods without physical discomfort?
• Do I meet my doctor’s criteria for good health at my age?
• Am I conscious of what I eat and drink throughout the day, rather than
grabbing whatever is immediately handy or what satisfies my craving?
• Am I generally free of injury, illness, and general malaise, able to meet my
commitments and attend work and social activities without problem?

If you answered “no” or “maybe” (which really means I don’t know!) to more than
three of these questions, it is probable that you would benefit from a solid functional
physical training program. I encourage you to begin a routine such as SEALFIT or
CrossFit for one hour, three times a week. A “maybe” answer to a few of these ques-
tions will require you to investigate an improvement to your current routine (same
recommendations apply). A “yes” answer to most of these questions means that you
are doing well, good job on this front!

MENTAL – 2ND MOUNTAIN

• Do I regularly train to cultivate my mental strength as if it were the same as

conditioning my body?
• Do I respond to stressful situations like an airplane pilot calmly following an
emergency procedure checklist, exercising control over my response?
• Am I able to bypass “analysis paralysis” by swiftly making decisions in

LESSON 3 31
 which I feel confident and then taking action?
• Can I easily distinguish between facts and interpretation in any given
situation?
• Do I habitually persevere when faced with a challenge, rarely giving up?

If you answered “no” or “maybe” to three or more of these questions then you
will want to emphasize mental development in your training plan. The tools to start
with are Box Breathing and Still Water Runs Deep, and developing your Witness pro-
cess with a daily commitment to a concentration practice, eliminating negative input
and developing a positively charged jingle/mantra. If you answered “yes” to all, then
you may emphasize other aspect of the training while continuing what you are doing
now for mental development.

EMOTIONAL – 3RD MOUNTAIN

• Am I able to keep my negative emotional reactions from resulting in

decisions, actions, or statements that I later regret?
• Do I allow myself to feel and then express my emotions in a healthy,
productive manner?
• In a moment of strong emotion, am I able to reflect on negative feelings to
see what’s triggering me? Do I know what triggers emotional responses in
myself most frequently?
• When faced with a stressful situation, such as a road rage encounter or an
issue at the airlines counter, am I able to modify my emotional state at will?
• Can I think of a time when I felt anger but decided to just let it go, thus
creating peace for everyone involved?
• Is it easy for me to be intimate and open in relationships?

If you answered ‘no” or “maybe” to three of more of these questions then your
emotional development will require a focus of effort as well. The primary tools to
work with are authentic communication, emotional awareness and BOO visualization
exercises. We will get to these in a later lesson. Yoga is a good long-term aid in this
area, as are 20X crucible events. If you are a solid “yes” in this area then you should
still have a 3rd Mountain training component to your individual plan, but may not

LESSON 3 32
need as much of a focus on it.

AWARENESS & INTUITION – 4TH MOUNTAIN

• In my last few conversations, did I listen more than speak?

• Can I describe the clothing and appearance of three strangers I saw this
morning?
• Do I find myself slow to pass judgment, thereby avoiding sticky situations or
jumping to conclusions?
• Do I generally feel at peace with myself, regularly experiencing moments of
high self-esteem and satisfaction?
• Can I think of three times in the past week that I actively and authentically
listened to someone else?

If you answered “no” or “maybe” to three or more of these questions then your
intuition is lying dormant. Time to wake it up! The primary tools for you are the Mind
Gym (introduced in a future lesson), Box Breathing, yoga or other somatic practice.

KOKORO SPIRIT - 5TH MOUNTAIN

• In a moment of crisis or indecision, do I have a clear stand with articulated

values to keep my feet in the sand?
• Do I know my purpose and am I directing most of my time and energy
toward fulfilling it?
• Am I able to see the “big picture” and suffer challenges or setbacks with a
smile and positive attitude?
• Am I willing and able to make sacrifices in order to achieve my goals and
dreams?
• Do I feel that my life is filled with value?
• Am I present and peaceful and do I feel connected to my heart when
making decisions?

If you found yourself answering “no” to two or three questions in this category,

LESSON 3 33
you may want to re-visit the 3P & ONE Thing questions, and include a review of them
in your morning or evening rituals. These questions serve to guide your future plan-
ning by offering an honest self-assessment of your current position. Remember that
your training plan is dynamic and will grow and change as you do. 

5 Mountain Training Plan Template

Now that you have completed your self-assessment, it is time to build a template
for your personal 5 Mountain Training. This will be a living document for your daily,
weekly, monthly and annual training for physical, mental, emotional, intuitional and
spiritual growth and alignment. Follow the steps below, starting by filling in what you
are already doing well, and setting some goals for new training and practices you would
like to add. Use the 5 Mountain Training Excel template in the Resources section (or
create your own) as a template and begin to populate it with the following elements.
Keep in mind that your Morning and Evening Rituals and your physical training regi-
men will cover a good 80% of the training!

1st Mountain: Physical Training should be done a minimum of 3 times and up to 6

times a week using methods such as SEALFIT, CrossFit or another good functional
training regimen. If not SEALFIT, then your program should include strength, endur-
ance and durability training. A martial art would account for durability and supple-
ment the physical regimen. Yoga would be considered durability training and should
not replace a functional fitness regimen for most people. SEALFIT Online Training is
a great place to get started with support of certified SEALFIT coaches if you are new
to functional fitness training.

2nd Mountain: Mental Training can include the following elements:

Daily: Read, study, progress toward goals, review 3PS, contemplation, Still Water Runs
Deep, Box Breathing, Visualization and What Dog / Witness Practice. Weekly it will
include a 3P Review, Silver Lining Practice, KISS planning, Weekly mental toughness
challenge (ie: SEALFIT OPWOD or Long Ruck), KIM Games, Lumosity or Dual-N-Back
IQ training, Coursework. Monthly it will include professional or personal development
seminars, a reading goal, academic work, memory training, etc.

LESSON 3 34
3rd Mountain: Emotional Development will include self-study through contemplation,
authentic listening with spouse, children, peers and subordinates, and emotional train-
ing that takes you way out of your comfort zone, such as SEALFIT’s 20X and Kokoro
camp. We will get more into this Mountain in UM Lesson Seven.

4th Mountain: Awareness & Intuition Development will include daily breathing exer-
cises, meditation, and Mind Gym work. Monthly or Quarterly time blocked for renewal,
nature, contemplation and practicing all UM skills.

5th Mountain: Kokoro Spirit will include a deep commitment to aligning with your
3Ps, Stand and ONE Thing, as well as a Burn the Boats commitment to your team
and mission. It will also include a long-term commitment to yoga or another somatic
practice, and a commitment to test yourself daily, weekly, monthly and annually with
challenges. Finally, it will include service in small and larger projects or commitments,
depending on the time availability, your passion and goals.

LESSON 3 35
LESSON 3

Contemplation
Journal

LESSON 3 36
Was I disciplined with my practice this month?

How do I feel after each practice session?

What is my reaction to the 5 Mountain Training Self-Assessment experience? Have

I learned anything about myself this month? If so, what have I learned?

Have I changed my outlook on anything this month? Describe.

LESSON 3 37
How was my experience integrating the Breath Awareness Meditation into rotation
in my Morning Practice?

Do I feel more calm and centered this month than last month?

Do I feel more in control? More powerful?

How was my service attitude this month? Any key moments where I experienced
renewed or more intense perspectives on abundance, goodness and compassion?

LESSON 3 38
What elements of my Unbeatable Mind training are starting to feel habitualized and
part of my daily life?

What can I do better next month? Commit to becoming more disciplined!

LESSON 3 39