Problem #1. We are stressed.
Problem #2. We are too stressed out to manage our stress.
Solution. 1-minute tools that allow us to manage stress. I call it 1-Minute Mindfulness.
We think stress is caused by external circumstances outside of our control. Yes, maybe if you’re in a war zone and you have explosions happening around you, you may be right. For all of the rest of us, you don’t get to have that excuse. Sorry!
Research shows that most stress is caused by our thoughts about events and people in our lives. My goal here is to introduce you to mindfulness techniques you can use to be more aware of your thoughts and how they serve you (or not!). Then you have to power to make a choice to stop stress in it’s tracks!
What is mindfulness? Some people call it presence, some people call it a sense of deep peace and serenity, some people call it stillness. And yes, it is possible to get it in 1 minute.
Close your eyes. Take a deep breath all the way down to your belly. Think about the last time you experienced deep peace. Let that feeling wash over you again. Stay with it for 30 seconds while breathing deeply. Write down what that felt like. Now you have your own perfect definition of mindfulness.
Here are 7 exercises you can do in 1 minute or less:
Exercise #1
Recommended when you need to relax or calm yourself down.
Close your eyes. Take a deep breath and feel it all the way down to your belly (it’s best not to do this while driving or operating heavy machinery). Feel your belly rise and fall as you take 3 deep breaths. Now visualize you in your favorite place in nature. Feel how it feels, see in your mind’s eye with as much detail as you can, smell the smells. Hear the sounds. Continue breathing. Open your eyes when you’re ready.
Exercise #2
Recommended first thing in the morning or whenever you are rushing from one activity (or meeting) to another:
Take a deep breath. Set an intention for how you want to feel during the day or during that activity (Hint: calm, relaxed, present, connected, etc are all valid answers). Close your eyes and visualize that (recommend that you keep your eyes open while rushing to the meeting)
Exercise #3
Recommended when you are confronted with someone annoying, angering or just plain boring:
While they are blabbering or otherwise annoying you, go into your favorite nature place (remember those feelings), take a deep breath, this time breathing into your heart space. Visualize opening up your heart to them as you re-engage in what they are saying. (Warning: They will likely stop, look at you suspiciously like you’ve gone mad or at the very least have some deep dark secret that you’re not telling them – – and yes, you do!)
Repeat as many times as you need to throughout the day.
Exercise #4
Recommended when faced with a tough situation when our normal response would be “Life’s not fair”
Take a deep belly breath. And let’s play a game of pretend. Let’s pretend that life’s perfect. Repeat to yourself. “This is perfect”. And write down all in 30 seconds all the reasons why this could really be perfect. Just for this minute, I will pretend that this situation is perfect. I can go back to “Life’s not fair” 60 seconds later if that feels better. Does that really feel better? If it doesn’t then go back to all the reasons why this is perfect.
Exercise #5
Recommended when faced with a situation where you don’t think you’re strong enough or good enough or deserving enough (warning: use your judgment, this does not apply to lifting 400 lb barbells when your last visit to the gym was 6 months ago).
Take 3 deep breaths. Write down all the reasons why you’re not strong enough, good enough etc (5 will suffice, we are not looking for “War & Peace”). Now write down the five reasons you will be successful. Burn the first list. Keep the second in your wallet. Read it frequently (atleast once a day).
Exercise #6
Recommended when you’re upset at yourself for screwing up.
Write down in 60 seconds or less all the good things anyone has ever said about you. If you need to, go back to the elementary school teacher. Now read this list. Then if you’re up to it, just say “Sorry I screwed up” to yourself and to the other person. Forgive yourself. You’d be surprised how many times the other person will think it was no big deal.
Exercise #7
Recommended when you find yourself comparing you to another person and coming up short (this is problem for me as I am 5ft 2 on a good day!)
When you notice something good about a person, breathe into your heart space and just blurt it out. I promise it doesn’t hurt. And you might even notice how it makes you feel. Who knows it may be part of Exercise 6 for them!
So, there you go…have fun practicing these One Minute Mindfulness exercises and be sure to comment on which of these worked best for you! I would love to hear your stories.
To sign up to receive the latest blog posts to manage stress, do that here.
This article was written by Henna Inam, CEO Coach. She works with women leaders to help them be successful, deeply engaged, fulfilled, and out of that create organizations that drive breakthroughs in innovation, engagement, growth and meaning in the world. Her corporate clients include Nestle, J&J, Home Depot and others who deeply care about growing their female leadership talent. To accelerate your own growth connect with her here.
