21 day challenge to spread positivity and reduce stress

Vistage International publication of the challenge: Click here

Slides for the 21-day challenge presentation can be found here

21-Day Challenge Instructions
 

1) For the next 21 days, text three things you are grateful for to your accountability partner.

2) Choose one or two of the following exercises and practice daily.

Share your progress with your accountability partner. 

Five Breathes

Your nervous system returns to baseline when you take long exhales.   

Take these when you feel stressed. 

As you arrive at work.   

Before Starting a meeting (for best results, do this as a team!)   

5 conscious breaths, 5 times a day

Wim Hof Breathing

Your capacity to regulate your nervous system improves with these dynamic practices.   

Wim Hof breathing with instruction on breathing and cold immersion:

https://www.wimhofmethod.com/

Wim Hof video we used in class:

https://www.youtube.com/watch?v=tybOi4hjZFQ&t=35s

Protect the Doorway to the Mind

The first and last half hour of the day should be dedicated to your spiritual health

Ideas:

Use the Monk manual as a home base for your mind:
https://monkmanual.com/

Hydrate, hydrate, hydrate (coffee doesn't count)

Find a quiet place in your home to spend this time

Random Acts of Kindness

When you direct attention to others, your monkey mind loses its job.   

Yielding in traffic 

Unexpected tips 

Letters to friends 

Anonymous gifts 

Paying for people’s food

Notes of appreciation

Notes of Appreciation:

Dear _____

I appreciate three things you have done for me: 

1)____, 2)____, 3)_____

Three qualities I value in you:

1)____, 2)____, 3)_____

With Love, _____

Meditation

Meditation strengthens your capicity to direct your mind. 

My recorded meditations:

Morning priming:

https://www.youtube.com/watch?v=cUmVvfKJKOU&t=369s

Body Scan (recorded for the Air Force):

https://www.youtube.com/watch?v=hm2Wymc0FtQ&t=43s

Programs (click for links)

Headspace 

Waking Up  

Calm 

10% Happier

Gratitude

Gratitude has you focus on abundance instead of lack. Goodbye Scarcity!

On awakening: Thank you, life. I love you.  

Text your partner three things you are grateful for  Write half a page of things you are grateful for every evening 

Tell someone you are grateful for them every day

Text your partner something you are grateful for every day

Morning Connect​

When you connect in  love with others, even if its only in your head, it changes your  physiology. 

5 Breathes 

Bring to mind 5 people who you love As you inhale, feel your love for them As you exhale, send them love/healing 2-3 breathes per person 

*Notice any resistance to your love for them

Intention Setting

The key to intention setting is understanding that we are feeling beings that  sometimes think, not thinking being  that sometimes feel. To speed up success, we must FEEL success. 

1) Set an intention: I have accomplished my goal, I am in a great relationship, I am a confidant and happy mother 

2) See your self in a situation where the goal is accomplished . Don’t watch the movie, be in the movie 

3) Feel the feeling of the wish fulfilled  throughout your body, Your voice, Your posture

My Favorite References

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Michael Singer makes the case for working with the mind better than anyone else, in my opinion! This super bright, ridiculously successful and outrageously enthusiastic writer's understanding of the mind is unsurpassed. He is practical and intuitive and makes things understandable.  His books completely altered how  I saw myself, and my mind.

Thank goodness! This is the latest and clearerst of his three bestsellers.  

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Whole Brain Living is revolutionary in that it maps out the brain anatomy involved in our ways of being in the world. It is traditional in the sense that it correlates ancient truths with current neuroanatomical understandings. Not to be missed. 

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Noone maps our the mind like Michael Singer. Perhaps the most gifted American Teacher of our time, Michael bridges the gaps between neuroscience, Eastern philosophy, and practical happiness. Highly Recommended! 

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Researcher Brene Brown has her finger of the pulse of the things that ail us! Her work is extraordinarily insightful and greatly helps to understand the mind. 

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In this auto biography NY Times Best seller outlines how he used his practice of moving into the mountain mind to create an extraordinary life. Singer is the founder of a billion dollar tech company, internationally known teacher and a true inspiration. 

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Chris Niebauer notices and describes the striking parallels between the latest discoveries in psychology, neuroscience, and the teachings of Buddhism, Taoism, and other schools of Eastern thought. A terrifically insightful read!

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Dan Harris is a prominent journalist who, after an on-air panic attack looked for ways to reduce his stress. This resulted in a best selling book and a fabulous app to teach even the greatest skeptic to practice mindfulness.

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This App makes meditation easy. Literally plug and play. This is the most accessible teaching tool.