Advertising
Advertising

Just…BREATHE

Just…BREATHE


    One of the things I like about my job is that I can do things like watch iTunesU…and claim it’s work.

    While doing that recently I came across a lecture by Dr Margaret Chesney of the UCSF Osher Centre for Integrative Medicine. It’s a long (nearly 90 minutes long) lecture ,but the contents are great if you’re trying to find tools for coping and dealing the crud life throws at you. So I’ve put together a summary in this piece.

    Advertising

    (If you want the subtlties you’ll just have to listen through for yourself.)

    There’s a lot in common with the work of people like Professor Martin Seligman’s work on confidence and happiness (and so on), but there’s a new twist to it too — which is covered a lot more in the video than in this summary.

    In short…it’s based on the acronym BREATHE.

    Advertising

    B

    Be in the moment. Simple. Make a point of noticing what’s going on around you, right here, right now. Try some conscious breathing exercises to help increase your awareness. (You can have a look at almost any writing about ‘mindfulness‘ to help you here, too.) The important thing is to become aware of the here-and-now.

    R

    Realistic goals – set ’em. Don’t set yourself targets that you can’t possibly achieve. That way you’re making things worse for yourself because you’re setting yourself up for a continuous stream of failure. By all means stretch yourself but don’t over-stretch yourself. Stretch shouldn’t become ‘strain’.

    E

    Everyday events – notice them. Dr Chesney has a lovely moment of pointing out to people that they really hate not being able to breathe easily when they’ve got a cold… and they hate it… and they notice it… but how many people notice it when they’ve not got a cold and can breathe easily? Things like ‘gratitude logs’ help here.

    Advertising

    Or just stop, right now, and do nothing for a few minutes except jot down the good things around you that you should be grateful for.. and that you are grateful for, now you’ve taken the time to think of them! Let’s start with the fact that you’ve got eyes that work enough to read this (or something to read it for you!) and electricity to work your computer to display it…. you get the idea!

    A

    Acts of kindness – do ’em! Creating positive moments for other people makes you feel better and makes you feel better about yourself. Quite apart from that, it makes their day better too!  Making the world a better place one act of kindness at a time? Cool!

    T

    Turn around the negatives. This one’s a challenge. It’s about reframing stuff and finding the ‘silver lining’ to your cloud. Sure it’s not easy and some things just don’t have a silver lining that you can find at the time  but a lot of stuff does. Most things in fact. Almost everything.

    Advertising

    No one is saying it’s easy or that bad stuff isn’t bad stuff – just that trying to use the bad stuff and mitigate it with a sliver of good is better than just being a victim.

    H

    Honour your strengths – be true to yourself. Be true to your values. Be true to what you’re good at – and admit that you’re good at things. Make a point of listing them. Don’t pretend you don’t have any – false modesty isn’t anything to be proud of… and people see through it easily enough anyway recognising it as a form of arrogance. So what’s wrong with just accepting to yourself that you’re good at something – and then acting on it!!?

    E

    End each day with gratitude – check what has happened that day. Go over it and find the good in it. For those things that weren’t so good, decide what you can do about them. What can you learn; what can you do differently? If there’s nothing (really?!!?) let go. Sleep well, knowing that you’ve got a plan and you’re not wallowing in the bad…. :)

    I hope I’ve done Dr Chesney justice. If you want the full thing, here you go!

    (Photo credit: Breathe via Shutterstock)

    More by this author

    A Simple Tool to Boost Your Motivation Nothing Prevents You From Asking Questions Time Management is a Personal Problem… The Trick to Timing Presentations The Way to Success: Know What It Looks Like

    Trending in Productivity

    1 11 Things You Should Minimize for a Better Life 2 5 Reasons for Your Facebook Addiction (and How to Break It) 3 The Secret of Success to Achieving Anything You Want Revealed 4 Do What You Love and Love What You Do to Achieve More 5 How I Choose JOMO in a World Full of FOMO

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 24, 2020

    11 Things You Should Minimize for a Better Life

    11 Things You Should Minimize for a Better Life

    Ever heard the statement less is more? Is that a reality in your life or is that an area you are struggling with? Below are 11 different areas you can look at in your life to start to reduce as you focus on building a better life.

    Let’s get to it:

    Your Stuff

    I call it stuff vs possessions. Stuff is what adds clutter in your life. It could be shoes, curios from the cute store in your town or excess appliances you need to throw out but never do. What is it that is overtaking your house that if you moved away you wouldn’t need it at all? Plan a Sunday afternoon throw out session. If throwing out doesn’t sit right then give it away to goodwill.

    Advertising

    Your Acquaintances

    How many people are you interacting with throughout the week that don’t leave you feeling good about yourself? Who inspires you? Spend time with those people. Too often we keep people in our lives that we are no longer a fit for. Having too many old acquaintances adds to the excess in your life. If the relationship isn’t a win-win for you both then take a step back and focus on those that do.

    Your Goals

    Motivated to write out your list of goal for the next month or 3 months? That is awesome. Just a few works of caution. Don’t write down too many. Often people write down over ten goals. The brain can only remember so much and the reality is you won’t get to them all. I suggest you look at your goals with the mindset of single digits. No more than ten, but ideally less than five. Keep the list focused and realistic.

    Your Commitments

    A new favorite buzz saying in the self-help world is “No is the new Yes”. Take a moment to think about that saying. If you started saying no more how would your week and life look? Would you have more time to commit to the important goals and people in your life? Start to practice saying No when a request comes your way that you don’t want to do. If that feels too harsh try responding with these words “Let me get back to you”. Go away and come back with a no when you are in stronger mindset to say that.

    Advertising

    Your Multitasking

    I am giving you permission to stop multitasking. We used to be told that multitasking was a good practice. We look so busy and aren’t we getting a lot done? In fact, no. Multitasking isn’t possible with the way our brain is wired. We need to focus on one key thing and keep our attention on that item until it is complete.

    Your Newsfeed

    I consider all the information from the Internet that is being feed into our smartphone, laptop and brain as “the newsfeed.” It doesn’t add to having more knowledge, it adds to information overload. Build time in your day or week when you are completely offline. I recommend turning your wireless off or setting your smart phone to airplane mode.

    Your Cards

    Open up your wallet and take a look inside. What is in it? For most of us it is more than one store, charge or loyalty card. Too many cards add to extra spending, bills and lack of clarity of where our money goes. Look at what cards you truly need and use. Get rid of the rest (scissors work!).

    Advertising

    Your Mail

    Both the old style (postal) and your email inbox are areas to minimize. Look at ways to get off catalogs or reduce the magazine subscriptions as you never read all of them anyway. Figure out what mail, e.g. bank statements, can be changed to digital mail only. Try the same with your inbox. Sites like unroll.me can tell you how many email newsletters you are subscribed to and you can take your name off the list that you know longer need.

    Your Sitting Time

    Too much time in front of the screen is not good for the posture and health of your body. Try setting a timer so every 50 minutes you get up and stretch or go for a five minute walk. We don’t realize how bad our posture is when we sit for long periods of time. The studies on sitting disease are what led to standing and walking desks to be invented. If your office doesn’t have that get into a regular habit to stand and walk often in your day.

    Too much time by yourself can led the mind to wander. When the mind wanders it will often return with negative thoughts and beliefs. While a walk by yourself and some downtime is rejuvenating take notice if you start to feel un- inspired or a little sad and make sure you aren’t spending too much time in your own company. This is especially important for those of us who work from home. Make sure to have people interaction throughout your day.

    Advertising

    Your Lack of Belief

    If you want to make a change or achieve a goal in your life you need to truly, 100 percent believe you can. If you don’t believe in yourself then why should anyone else?

    The difference between a successful person and someone struggling can be as simple as a mindset switch to believe that they will succeed.

    What areas can you minimize to create more happiness, focus and productivity in your life? Implement just a handful from the list and you will find that the mindset of ‘Less is More’ will be what leads you on the path to a better life!

    Featured photo credit: Samantha Gades via unsplash.com

    Read Next