Kreatures Of Habit Podcast: Michael Gallon on Letting It Settle: Finding Calm In The Chaos

Host: Michael Chernow
Guest: Michael Gallon
Release Date: October 16, 2024

Introduction

In this enlightening episode of the Creatures of Habit Podcast, host Michael Chernow welcomes Michael Gallon, a life and business coach, podcaster of the Letting It Settle podcast, and upcoming author of the book Let It Settle: Daily Habits to Move You from Chaos to Calm. The conversation delves deep into Gallon’s journey toward mindfulness, his daily routines, and the strategies he employs to maintain calm amidst life’s inevitable chaos.

Guest Background and Journey to Mindfulness

Michael Gallon shares a compelling narrative of his transition from a performer in musical theater to a preschool teacher, and eventually into the corporate world. His journey was significantly shaped by personal struggles with anxiety and addiction.

Michael Gallon [04:36]:
“I dealt with a lot of trauma growing up, struggled with addiction, and found meditation and mindfulness as a way to navigate through my anxiety.”

The global pandemic served as a pivotal moment for Gallon, prompting him to pivot from a corporate career to focus on coaching and content creation centered around mindfulness.

Michael Gallon [07:30]:
“The pandemic hit me with extreme loneliness and a pressing need to find my purpose, which led me to social media and eventually to coaching.”

Understanding Mindfulness and Present Moment

Gallon emphasizes that life isn’t solely about seeking happiness but about being present and accepting the impermanence of all emotions. He introduces the concept of being “okay with the present moment,” highlighting the transient nature of both joy and sadness.

Michael Gallon [13:11]:
“I don't think life is about being happy. It's about just being okay with the present moment and the experience of that moment.”

Daily Routines and Habits

Morning Routine

Gallon’s morning begins with mindfulness practices aimed at centering himself before the day unfolds.

Michael Gallon [41:07]:
“Meditation is first thing, followed by journaling. I practice mindfulness to set a calm tone for the day.”

His morning routine includes:

• Meditation: Focusing on breath awareness.
• Journaling: Engaging in free-flow writing to clear his active mind.
• Exercise: Incorporating weightlifting or cardio to maintain physical well-being.
• Breakfast: Nourishing his body to prepare for the day ahead.

Evening Routine

In the evenings, Gallon dedicates time to unwind and reflect, ensuring he maintains a balanced state before sleep.

Michael Gallon [45:48]:
“I meditate before bed for about 20 minutes to unwind and prepare my mind for rest.”

Lunchtime Meditation

Additionally, Gallon incorporates a lunchtime meditation to maintain his centeredness throughout the day.

Tools for Staying Present and Managing Distractions

Gallon discusses practical strategies for maintaining presence, especially during distracting moments:

Michael Gallon [15:43]:
“Start by acknowledging the distraction without judgment. Pause and identify what’s pulling your attention away.”

He suggests:

• Awareness: Recognizing when you’re distracted.
• Communicating: Informing others when you need a moment to refocus.
• Redirecting: Gently steering your mind back to the present conversation or task.

Meditation Practices

Gallon distinguishes between common misconceptions about meditation, clarifying that it’s not about eliminating thoughts but about observing them without attachment.

Michael Gallon [16:59]:
“Meditation is the awareness of thought and the conscious decision to redirect to a present moment experience.”

He outlines a simple meditation technique:

1. Breath Awareness: Focus on the sensation of breathing in and out.
2. Body Scan: Progressively notice sensations from head to toe.
3. Loving Kindness Meditation: Directing well-wishes to oneself and others.

Michael Gallon [18:24]:
“Start experiencing meditation in real-time by becoming aware of your breath's temperature as it enters and exits your nostrils.”

Affirmations and Self-Love

Gallon and Chernow explore the power of positive affirmations in fostering self-love and combating negative self-talk.

Michael Chernow [31:12]:
“You’re smart enough, you’re strong enough... saying these affirmations helps in shifting the internal dialogue.”

Gallon explains how affirmations evolved for him:

Michael Gallon [37:25]:
“Having a reference point, like a trusted person or even a fictional character, can help in internalizing positive affirmations.”

Dealing with Internal Negative Voices

Addressing the prevalent issue of internal negative self-talk, Gallon introduces the concept of the "gremlin voice."

Michael Gallon [33:16]:
“This gremlin tells you you’re not good enough, trying to protect you by scaring you away from failure.”

He offers strategies to overcome these voices:

• Personification: Viewing the negative voice as a separate entity to diminish its power.
• Self-Love Visualization: Imagining a loved one offering affirmations which you then internalize.

Michael Gallon [34:34]:
“Imagine someone you deeply care about telling you that you’re good, and then redirect that love inward.”

Trauma and Self-Worth

The conversation delves into how trauma shapes self-perception and the importance of intrinsic self-worth.

Michael Chernow [39:02]:
“Self-worth is about how you feel about yourself, not tied to what you earn or achieve.”

Gallon reinforces that self-worth is inherent and not contingent on external accomplishments.

Michael Gallon [40:06]:
“You are worthy because you exist. It’s intrinsic, not something you earn.”

Empathy Practices

Empathy is highlighted as a fundamental habit for maintaining connections and understanding others.

Michael Gallon [47:06]:
“I practice daily empathetic inquiry, looking at situations from others’ perspectives to foster understanding.”

This habit helps in de-escalating conflicts and building meaningful relationships by recognizing others' motivations and circumstances.

Michael Gallon’s Book: "Let It Settle"

Gallon introduces his forthcoming book, Let It Settle: Daily Habits to Move You from Chaos to Calm, which is structured into three sections addressing different aspects of chaos and how to cultivate calmness through daily habits.

Michael Gallon [50:07]:
“The book breaks down chaos into areas like fear and anxiety, longing for self, and connection with others, providing tools and personal stories for each.”

He also mentions a guided journal accompanying the book, designed to help readers implement the practices discussed.

Michael Gallon [51:31]:
“The audiobook includes guided meditations, offering a more immersive experience.”

Conclusion and Final Remarks

The episode concludes with Michael Chernow expressing gratitude for Gallon’s insights and encouraging listeners to engage with Gallon’s content, including his upcoming book and coaching services.

Michael Chernow [54:09]:
“If you liked this episode, please follow Michael, listen to his podcast, buy his book, and share this content with others who might benefit.”

Gallon provides resources for listeners to continue their journey toward mindfulness and calmness through his website and social media channels.

Michael Gallon [53:25]:
“Visit michaelgalleon.com for more information, coaching sessions, and access to guided meditations.”

Notable Quotes with Timestamps:

• Michael Gallon [00:00]:
  “Life is about just being okay with the present moment and the experience of that moment.”

• Michael Gallon [13:11]:
  “I don't think life is about being happy. It's about just being okay with the present moment and the experience of that moment.”

• Michael Gallon [16:59]:
  “Meditation is the awareness of thought and the conscious decision to redirect to a present moment experience.”

• Michael Gallon [33:16]:
  “This gremlin tells you you’re not good enough, trying to protect you by scaring you away from failure.”

• Michael Gallon [40:06]:
  “You are worthy because you exist. It’s intrinsic, not something you earn.”

Final Thoughts

This episode offers a profound exploration of mindfulness and the daily habits that sustain calmness amidst chaos. Michael Gallon’s personal experiences and practical strategies provide listeners with actionable insights to enhance their own lives. Whether you’re seeking to establish a morning routine, combat internal negativity, or build empathy, this conversation is a valuable resource for cultivating a life of tranquility and self-awareness.