21 day challenge to spread positivity and reduce stre
For the description of the challenge published by Vistage International
Click here
Slides for the presentation can be found here
5 Breathes
At every juncture, take 5 conscious breaths
As you approach a building
As you get out of your car
Before Starting a conversation
5 conscious breaths
5 times a day
Wim Hof Breathing
Wim Hof breathing with instruction on breathing and cold immersion:
Wim Hof video we used in class:
https://www.youtube.com/watch?v=tybOi4hjZFQ&t=35s
Random Acts of Kindness
Yielding in traffic
Unexpected tips
Letters to friends
Anonymous gifts
Notes of appreciation
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, _____
Morning Connect
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
Meditation
My recorded meditations:
Morning priming:
https://www.youtube.com/watch?v=cUmVvfKJKOU&t=369s
Body Scan:
https://www.youtube.com/watch?v=hm2Wymc0FtQ&t=43s
Other Suggestions:
Headspace
Waking Up
Calm
10% Happier
Body scan guided meditation similar to in-class exercise (recorded for air force):
https://www.youtube.com/watch?v=hm2Wymc0FtQ&t=22s
Gratitude
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
Intention Setting
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
Dawn and Dusk/Priming
Recorded meditation by Lara Patriquin:
https://soundcloud.com/lara-patriquin/priming
Tony Robbins:
https://www.youtube.com/watch?v=u1JIIF6o0RM
My Favorite References
I created the 21 day challenge to assist my clients at Vistage International improve their lives. To support you in finding less stress and more joy, it is helpful to team up with someone to keep yourself accountable.
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!
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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.
This App makes meditation easy. Literally plug and play. This is the most accessible teaching tool.