 So I'd like to give you three very very practical things that you can try this week, maybe and This is nothing about action. This is nothing Externally focused. This is all about our inner world. This is about Getting into the right mindset before we take action before we do anything at all and If we can get into the right mindset Any the action that we subsequently take will be much much more easy much more beneficial to us So I can't emphasize enough the importance of just finding some kind of practice to get into a mindset that's going to serve you to make any of your action a lot more effortless and enjoyable so these are three exercises and I Think all together. This is going to take you first one is five minutes second one is two minutes and the last one is 15 minutes, maybe so This is going to help you shift into a mindset that's going to help you now. They're incredibly practical there is a little bit of a time investment there with that, but it's not much and You know with that pin Z. Let's jump into the first one here. Now the first practical Exercise that is huge for us. It's just simply five minutes of breathing Okay, now we breathe all the time. What's more natural than that? What's easier than that? well, effectively this is I think the most important way that you could potentially start your day now all we do with this is we get into a quiet place and Maybe close your eyes look inward But all you're doing is bringing attention to your breathing incredibly simple now Why I say just focus on your breathing You're not trying to resolve any trauma. You're not trying to work on dissociation or numbness. You're not trying to Open your third eye, right? You're not trying to achieve spiritual alignment You're not trying to do anything specific other than the simplest thing of all which is to just focus on your breathing and You may notice of course in this five minute period that your mind starts to drift off starts to Think about well, what's what's on the agenda for today? I have this to do I have that to do and if you notice that happening just bring your focus right back into your breathing Even if you can just do that for five minutes. It'll make a huge huge shift in in your day Really what it's trying it'll actually help us to come out of a little bit of that fear that we typically have that underlying fear Help reset and calm the nervous system a little bit and that'll give you a really solid platform from which to start your day So it's only five minutes, but it'll make a huge huge difference. So that's number one. Okay, just breathing nothing more complicated than that I have found to be honest personally and with with clients of mine that that simple little thing of just breathing Makes a huge difference, especially if to do it kind of regularly and it becomes a part of their practice So that's that's one thing I would like to propose here. That's the first thing Now the second thing here is Going to sound a little bit strange This takes two minutes to do this, but I'd like you to Think about just trying this for a few days and see see how you feel about it So for two minutes what I want you to do is I call this objective commentary So at any point in your day, let's say you're you're you're busy. You're doing something and You say, I'm gonna go make a cup of coffee. You're a cup of tea or something Stand up and go make your cup of tea and Start to Run a commentary in your mind about what you're actually doing For two minutes. Okay, you can even set a timer in your form because this is actually quite difficult to do this one It's an objective commentary. So it might sound like this and this is why it sounds a bit strange So and you can do this internally. You don't have to say this out loud But as you're walking towards the door, it is Person is walking towards the door One foot is going in front of the other Hand is reaching out to turn the door handle door is opening Person is walking towards the stairs Right, and you go on like this. So you're there. You're stirring your tea Spoon is stirring water water is moving steam is coming from cup Literally, it's only factual while you're running the commentary on Now, what's the big deal about this? This Exercise is very very useful because it will show us how difficult that is because typically Our mind is either in the future or the past one or the other More often than not it's in the future Occasionally it's in the past and that takes us out of the present so it's kind of a little mindfulness exercise that I came across but Mainly it's the future where that's causing a lot of the anxiety that we're going to experience So this exercise just kind of helps to ground us brings us out of the future and it'll show us my god How much of my day am I actually in the future? Right, especially if you have any any underlying anxiety So you'll notice After you've done this exercise. Well, what was my mind doing before I did this little Objective commentary and you might know start to notice a little bit more that the thought processes that are ongoing and they're not being We're not aware of them a lot of the time. We're not even watching it. It could be something like oh my god I have this meeting later. I hope I'm ready. Did I do that thing for this meeting? What if what if she's there? Okay, it's very much a lot of our thoughts are like that So this little two-minute thing a day is a little little way to check yourself to say, okay How much of my time mentally is in the future or sometimes the past the past can be much more intrusive in our day but a little memory comes back of something embarrassing or a regret we have or some kind of perceived failure failure from our past very intrusive typically that's going to be more associated with lower emotions or Things like maybe depression and they can become very intrusive But I want you to I want you to just try that Little exercise for two minutes a day and just see it may give you a reference point to where am I in terms of my mind? drifting off into places that are not particularly useful for me and It'll help the center of ground you so those are two the first one's five minutes the second one is two minutes now This last one. I'm very excited to tell you about this one might take you about 15 minutes now I Talk in a lot of videos about inquiry in different different things That's not what I'm talking about here. This is more of our writing exercise And it's 15 minutes, and I just call it free writing, but it has three components to it. Okay now What we want to do is Sit down you can type you can you can write pen paper doesn't really matter and You're going to break this 15 minutes into three sections You can use a timer if you want especially if you're if you're particularly busy person But the first five minutes what I want you to do is take the pen or wherever you type and for five minutes solid Write without any interruption Don't stop writing for five minutes. Okay. Now. This is the expression Period the first step in this is just express so you're just going to express Anything that is currently there now you may find it difficult to keep writing for the five minutes But just try and challenge yourself to keep writing even if it just turns into a stream of consciousness That you're putting down on the paper. So it could end up in things like I am struggling to find words right now But I am still going to keep writing you might have to do that every now and then but keep writing for five minutes Just express Now really what you're trying to do is be honest with yourself about how you're actually feeling emotionally. I Don't feel good today. I feel lost. I feel stuck. I don't know where to begin There's so much I have to do these types of thoughts. Okay, get that out on paper for five minutes So we're expressing our feelings. We're not filtering them. We are We're not censoring ourselves. In fact Encourage yourself for those five minutes to exaggerate maybe how you feel to go over the top To you know complain too much with that So you do that for five minutes Now the next five minutes of this is going to be so you may stop for a moment after that five minutes Now what you're going to do is you're going to continue to write But this next the second five minute period of the 15 is about what I call self fortification Now what I want you to do for this five minute period is I want you to Not the problem with most most things is people move it directly out of that expression Phase into problem-solving phase. Okay fix it. What am I going to do about this the second one The fortification self fortification is you just writing something about yourself that could be regarded as Reassuring about who you are as a person forget the problem-solving start to talk about the things that maybe you've done Well the things that are good about you If that's difficult for you you write about as if you were giving Advice to yourself step out of yourself and give advice to yourself or support and encouragement Say positive things to yourself for five minutes Okay Again, even if you don't feel that internally initially What would it feel like if someone were to? Give me reassurances and give me encouragement That's the kind of mindset we want to get into for those five minutes And again just continue that for five minutes That is an essentially important part of this because it stops us going into the immediately into the problem-solving mode Before we've actually validated or fortified ourselves That's a huge thing now after you've done that the last five minutes. I call insight so for five minutes You then move from the fortification thing into Insights what what impulses are coming to me now in terms of what I do here next now It's not necessarily problem-solving. It'll be much less about what you do in in Comparison to like a problem-solving thing insights are little sort of natural or intuitive Impulses that might come to you in terms of something that could be helpful for you to focus on for that day so Three again are five minutes of self-expression five minutes of self fortification Validating yourself supporting yourself and then five minutes to see if any Naturally occurring impulses come to give you an insight for your day Now those three are For for me and for a lot of people That I encourage those have become kind of staples staple practices for them and For such a little time investment There is a huge huge benefit for that from doing that and kind of making that regular a regular part of your practice But don't even try and make it a regular part of your practice do a little experiment Try it for three days maybe right maybe a week and just see okay Has that helped help? Has that helped me in terms of the mindset that I am habitually occupying Has it helped move me more out of a maybe future-oriented fear-based anxiety-based Mindset or maybe even a past focused Shadow aspect depressed mindset to help me become more present to feel more supported emotionally myself Those three we have a piece a bit of body work with the breathing exercise Bit of mindfulness with the objective commentary And then there is the the sort of self intimacy thing of that journaling and writing if you could do those I promise you that you will find some one of those if not all three will ship something for you So that's it guys those are the three practical things that I would really invite you to to have a go and If you do try it, okay, maybe you know come back to this video and Maybe or send me an email. Just let me know how it's how it's going for you Which one of those was best or how has it shifted your mentality or your mindset? From maybe before you were doing these exercises because I would really love to hear that I can't get enough feedback from people on this because I'm really interested in you know practical things that actually make a difference for people in their life and If you're finding good or bad feedback, by the way is welcome. I'll be open-minded about this But in any case guys, those are three practical things that you can try to do that I think will help you in your days and your weeks ahead and as always thanks so much for being with me here and I will see you again very soon in the next video bye for now