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.
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:
Wim Hof video we used in class:
Protect the Doorway to the Mind
The first and last half hour of the day should be dedicated to your spiritual health
Use the Monk manual as a home base for your mind:
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
Letters to friends
Paying for people’s food
Notes of appreciation
Notes of Appreciation:
I appreciate three things you have done for me:
1)____, 2)____, 3)_____
Three qualities I value in you:
1)____, 2)____, 3)_____
With Love, _____
Meditation strengthens your capicity to direct your mind.
My recorded meditations:
Body Scan (recorded for the Air Force):
Programs (click for links)
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
When you connect in love with others, even if its only in your head, it changes your physiology.
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
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
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.
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.
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!
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.
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.
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!
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.
This App makes meditation easy. Literally plug and play. This is the most accessible teaching tool.