Whenever you are triggered, just take three breaths, it will reset your brain. Just three breaths to refresh, to be more present, to make a choice about what to do next. Try this with me right now. Just stay where you are. You don’t need to get into your yoga pants and float over a meditation cushion to do it
• First breath: bring complete, yet gentle attention to the process of breathing
• Second breath: let the body relax
• Third breath: ask, what’s most important now?
The brain is malleable, even in adults. That’s a fantastic news! We can INTENTIONALLY change the structure and function of our brains with practice. As a Coach and therapist, I always explain to my clients suffering from depression that the root cause of depression is down to two things:
• The harsh words we are saying to ourselves
• And not following our heart desire
Start now and observe the way you are talking to yourself. Listen to the words you are using and change them into positive, inspiring ones.
A great way to reset your mind is to practice “Minute to Arrive”. If you are feeling overwhelmed before a meeting start, I invite you to say: “I could use a moment to arrive” and ask if others would like this as well. Most likely they are feeling stressed and overwhelmed too. Remain silent for the first two minutes of the meeting, allowing everyone to arrive physically and mentally.
As a Search Inside Yourself certified teacher I have worked with teams in industries like Fashion/ Retail and Luxury but also Technology and Finance who have done this “Minute to Arrive“ and they have reported that it helps lead them to greater focus and flow.
Consider the metaphor of standing on a train platform. Your capacity to observe is like you standing on the platform. A “train” then comes by, like a thought or emotion – and the next thing we know, several seconds or minutes passed by because we got totally carried away by that “train of thought”. As a result, we may have lost awareness of our minds, bodies, and people and environment around us.
Developing Open Awareness is like remembering to stay on the platform. Observing the train of thoughts and emotions come and go, but not getting hooked by them and carried away. Jon Kabat Zinn have a really nice way to explain this: My thoughts are not the same as me. Thoughts are temporary formations of the mind that come and go. When we recognize this, we tend to not get so hung up on our thoughts.
So just practice this. When you get stuck on a thought or emotion, sometimes the best thing we can do is notice, name it or identify what it is, let it be and not continue to ruminate on it, and just breathe. Thoughts and emotions tend to “self-liberate “in this process.
It is very liberating to understand that emotions are what you feel and not who you are. Emotions go from being existential to experiential.
The last tool I want to share with you for today is most likely the one I used the most, both in my personal and professional life. Being a full-time stepmother has been the most difficult job I ever had. And working in the mental health area can be challenging if you are not well prepared. This tool is to do without moderation whenever you feel distressed. You can do it “in stealth” even in the middle of a conversation. It’s a phrase to repeat while breathing in and breathing out: “Breathing in, I do my best; breathing out. I let go of the rest”. Try it, say the words, and see what it’s like to feel the feeling behind the words. You can do it after a challenging interaction with someone, or when you feel overwhelmed.
Alice teaches how to Lead Yourself, Your People, and Your Organization for Extraordinary Results.
Alice is a HR executive, coach, mentor, therapist, mindfulness practitioner and teacher, public speaker, animal lover, nature addict, wellbeing advocate, wife, stepmother… or for short just a Human Being.
This is a great opportunity to find out more about how I can help you with your specific issue and ask any questions you may have. Don’t wait any longer and book now.