Manage Stress with "Mindfulness Made Easy" (Week 3 Exercises)

If there has ever been a time that we could use some help building stress resiliency, it might be right now.

Here are some simple and easy exercises that you can use to help manage your stress and anxiety.

You can access the do-it-yourself exercises from Week 1 here and Week 2 here and below you'll find the Week 3 Exercises.

What's the best way to use these exercises? Try one a day from Monday to Friday and then feel free to pick your favourite one and repeat it on Saturday and Sunday.

Also, if you'd like to treat your team to a 20-minute mindfulness recharge to kick off, break up a long day, or close out one of your team meetings in 2021, send me a note.

Here are your Week 3 Exercises...

Week 3, Day 1 – Anchoring Focus to Breathing

1. Warm up with three 4-7-8 breaths (inhale through the nose for a 4-count, hold the breath for up to a 7-count, slowly exhale through the mouth for an 8-count).

2. This week we move from anchoring our attention on external sounds to anchoring on our internal breathing. Place your right hand on your chest.

3. For the first minute, focus your attention on your inhale. Notice the chest rising and expanding.

4. For the second minute, focus your attention on your exhale. Notice the chest relaxing and contracting.

5. For the final minute, focus your attention on the space in between your inhale and exhale and then the space between your exhale and next inhale. Notice how calm the body is.

6. Each time you get distracted, use your favourite refocus tool from week 2 to refocus on your breath.

Week 3, Day 2 – 4 Points of the Breath Focus

1. Warm up with three 4-7-8 breaths.

2. Place your right hand on your chest.

3. Focus your attention on your inhale and at the end of it count the number one.

4. Notice the subtle transition between inhale and exhale and count the number two.

5. Focus your attention on your exhale and at the end of it count the number three.

6. Notice the subtle transition between exhale and your next inhale and count the number four.

7. When you finish your next inhale restart your count at one and continue until you reach four again at the end of the breathing cycle.

8. Try this exercise for at least 3 minutes, using your favourite refocus tool from week 2.

Week 3, Day 3 - Breath Counting to 5

1. Warm up with three 4-7-8 breaths.

2. Place your left hand on your stomach.

3. Focus your attention on your inhale and then your exhale and once done that breath count the number one.

4. Focus your attention on the inhale again, and then the exhale, counting the number two once completed.

5. Do this until you get to the number five and then start again. Try to do five cycles of five breaths.

6. Each time you find yourself distracted, use your favourite refocus tool from week 2.

Week 3, Day 4 - Breath In, Breathing Out Mantra

1. Warm up with three 4-7-8 breaths.

2. Set a timer for 5 minutes.

3. Focus your attention on your inhale and say "breathing in" silently to yourself.

4. Focus your attention on your exhale and say "breathing out" silently to yourself.

5. Each time you find yourself distracted, use your favourite refocus tool from week 2.

6. Remember that each time you notice that you've drifted into distraction you are actually improving your meta-awareness skill, so smile and refocus.

Week 3, Day 5 - Life is Good, Letting Go Mantra

1. Warm up with three 4-7-8 breaths.

2. Set a timer for 5 minutes.

3. Focus your attention on your inhale and say "Life is good" silently to yourself.

4. Focus your attention on your exhale and say "Letting Go" silently to yourself and visualize yourself letting go of all stress and tension.

5. Each time you find yourself distracted, use your favourite refocus tool from week 2.

6. Remember that each time you notice that you've drifted into distraction, you are actually improving your meta-awareness skill, so don't feel like you're not good at this and instead celebrate the fact that you're getting better.

Key Message from Week 3

The goal of mindfulness is not to "stop thinking", but to be able to be more aware of that thinking and how it makes you feel and behave.

Over time, you build the skill of letting go of thoughts that are not productive for your well being and relationships.

Sign Up for Week 4 Exercises Here

Again, a reminder, if you would like to receive the Week 4 exercises and receive a heads up when we run our next online challenge, please say "I'm In" below or send me a note.

If you have any questions about the exercises or are interested in treating your team to a 20-minute mindfulness recharge to kick off or end one of your meetings in the new year send me a note.