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The Weekly Minute - I Forgive Me

4/24/2017

Instructions for "I Forgive Me":

Stop what you're doing and take 3 belly breaths.
Think of something you did in recent days that you weren't proud of. Allow yourself to feel whatever comes up when you remember the incident.
Tell yourself you forgive yourself for whatever it was.
Take a deep breath in, and on the exhale, let it go.

We may feel like we need to carry our wrong-doings around with us as a punishment, or a reminder not to do them again. In reality, carrying guilt makes us feel bad about ourselves, and feeling bad about ourselves can make us more likely to do bad things. Forgive yourself and let it go, it's better for you!

"Guilt: Punishing yourself before God doesn't." - Alan Cohen

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The Weekly Minute - The Gift of Attention

4/17/2017

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Instructions for "The Gift of Attention":
For at least one interaction or conversation you have with someone each day this week, set your intention to give them your full attention. Here are some tips to help you:

Take a belly breath at the beginning of your interaction to ground you.
Try to hold eye contact.
Really listen to what they are saying to you.
If your mind wanders from them, notice and bring it back.
Try to stay out of the stories in your own head, or the temptation to rush ahead to formulate your response.
Allow them to complete their sentences without interrupting.

What you've just practiced has 2 benefits. One is that it's a great way to slow down your thoughts, and take a break from your own mental chatter, and the other is that you'll be doing someone a great kindness.
We all know how good it feels to have someone be present and really hear us, but in this busy world it's a rare thing. My clients often comment on the benefit they feel from just being listened to, and I feel a benefit too, as I get to switch off from my own stories, and connect with another person.
This week, try to slow down and give someone your attention (be it the shopkeeper or your spouse), and see how it's a gift for both of you.

"One of the greatest gifts you can give to anyone is the gift of attention." - Jim Rohn

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The Weekly Minute - It's in Your Hands...

4/9/2017

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Instructions for "It's in Your Hands...":

Stop what you're doing, and take a couple of belly breaths.
Rest your hands in your lap, and bring your attention to them.
Notice any sensation in the muscles and bones of your hands.
Notice any sensation on the skin, or where your hands touch your clothes or body.
Allow your hands to be totally still, not grasping for anything, or pushing anything away.
If the mind wanders, bring it back to the sensations in the hands.
Check in with the rest of your body, notice how it feels when you allow your hands to be at rest.
When you resume your day, try to carry this stillness with you..

Your hands do a lot of work, and they are one of the most sensitive parts of your body. Like your mind, they take in a lot of information, and work tirelessly to serve you.
Take a little mini holiday from the constant work and stimuli each day is packed with, and return with a clearer mind.

"Slow down and enjoy life. It's not only the scenery you miss by going too fast - you also miss the sense of where you are going and why." - Eddie Cantor

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The Weekly Minute - Calm Down or Wake Up!

4/3/2017

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Instructions for "Calm Down, or Wake Up!" (We are cheating a little this week as they take 3 minutes, not 1!)
To calm down or relax your energy:

Close the right nostril with the right thumb, (ideally the rest of the fingers are pointing straight up toward the sky).
Close the eyes and breathe long and deep through the left nostril.
Continue for 3+ minutes.

Left nostril breathing activates the parasympathetic nervous system, relaxing body and mind, calming you.

To wake up and energise:

Close the left nostril with the left thumb, (again, the ideal is for the rest of the fingers to point upwards).
Close the eyes if you can and breathe long and deep through your right nostril.
Continue for 3+ minutes.

Right nostril breathing relates to the sympathetic nervous system, increasing your alertness and energising you.

Changeability in the weather can bring changeability in energy levels, but life goes on regardless. Here are two simple tools to help adjust your energy level to meet the demands of your life.

“Breathing is underrated.” - Stacey Lee, Under a Painted Sky

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The Weekly Minute - I Forgive Me

The Weekly Minute - The Gift of Attention

The Weekly Minute - It's in Your Hands...

The Weekly Minute - Calm Down or Wake Up!

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