Guided Mindfulness Exercises

𝐓𝐡𝐞 𝟑-𝟑-𝟑 𝐑𝐮𝐥𝐞 (𝟑-𝐦𝐢𝐧𝐮𝐭𝐞) 𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 I came across the 3-3-3 rule, a mindfulness technique for reducing anxiety. I have practised mindfulness for several years and have found that it helps me detach from feelings of anxiety. There are many different mindfulness techniques (e.g., breathing ladders, practising acceptance, and sending caring thoughts), so it's always interesting to read about new techniques that I can try, especially when I may not have as long to practice mindfulness on a given day. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀? Mindfulness, also known as mindful awareness, derives from Buddhist traditions (Bränström et al., 2011). Bishop et al. (2004) state that mindfulness involves self-regulating awareness regarding momentary mental states and processes. Further, mindfulness includes non-evaluation, openness, and acceptance of moment-to-moment experiences. One’s mindfulness practice can be enhanced through training, such as meditation (Brown et al., 2007; Gotink et al., 2016) or by promoting acceptance (Doron et al., 2020). 𝗧𝗵𝗲 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 Gottink et al. (2016) published a systematic review of 30 studies that used magnetic resonance imaging (MRI) or functional magnetic resonance imaging (fMRI) to examine the effects of mindfulness training programmes on brain structure and function. They reported changes in structure and function in brain areas such as the prefrontal cortex, insula, hippocampus, and amygdala. Due to these functional and structural changes in the brain, mindfulness training may help athletes regulate emotions more effectively, such as anxiety. Other researchers have found that mindfulness training is associated with: ✅ Reduced burnout and anxiety (Moen et al., 2015) ✅ Increase the likelihood of experiencing a flow state (Cathcart et al., 2014) ✅ Increased attention (Mardon et al., 2016) ✅ Improved focus (Cote et al., 2019). Other studies have found that ✅ Fewer task-irrelevant thoughts (Doron et al., 2020) ✅ Reduced susceptibility to choking (Hussey et al., 2020) ✅ Reduced incidence of injuries and days lost to injury (Naderi et al., 2020) ✅ Enhanced well-being and decreased depressive symptoms (Norzouri et al., 2020) 𝗧𝗵𝗲 𝟯-𝟯-𝟯 𝗥𝘂𝗹𝗲 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲 1️⃣ Listen Spend one minute listening to what is happening around you with your eyes closed. Notice the noises around you. 2️⃣ Observe Open your eyes and observe three objects that you can see for 1-minute. Observe their colour, shape, and texture in as much detail as possible. 3️⃣ Touch Spend 1 minute touching three objects around you. Notice if they are hot or cold, heavy or light, rough or smooth. The more often you practice any mindfulness technique, including the 3-3-3, the more effective it should be in helping calm you down when you experience anxiety.

What can young people do to get psychologically grounded in their space? A high schooler recently told me that his depression used to keep him focused. It had been a constant fight. Intentional. Now, with treatment, he feels a little lost without it. He asked if I had any suggestions that could help him in this new phase. This is a kid that's been trying to support his abused mom and his little brother with bipolar disorder, while trying to close out his own high school career to embark on one in I.T. ❓ Can we not find some way to support these everyday heroes that get overlooked, and often bullied themselves? Fortunately, Loudoun County Public Schools has an amazing student #mentalHealth program, headed up by its Director, Jennifer Evans, M. Ed., LPC 👇 Here's what I told him. What would you add? Start each morning with Dragon Breathing: In a quiet spot with your bare feet firmly on the ground, eyes closed. Fill your lungs full of air, stretching your diaphragm for a deep 4-second breath. Let it out with a low-tone om/growl/purr for a count of 6. NEXT time you do it, notice the grip of your feet on the floor. THIRD time, notice the tension any your legs, but don't do anything about it. FOURTH breath - notice your belly. The diaphragm's power in bringing this energy to your brain. FIFTH - shoulders and chest. Just notice motional tension residing there. SIXTH - arms, elbows, hands - Release the stress. Set their anxiety free with a magic "puff" of all 10 fingers. (1 minute passed) SEVENTH - your neck, jaw, forehead, and brow. Let go of worry. EIGHTH - use your other 4 senses to notice your environment outside your body. NINTH - pick sounds to locate in the 3D space outside of you. You are a bat, echo-locating. TENTH - notice the smell of the air through your nostrils telling you where you are. Orient yourself in world outside. Stable. Powerful. Less than 2 minutes you have attenuated your entire nervous system, your brain connecting to your body relative to the space in your environment that you need to move through for the rest of the day. 🎱 Pick a time in the day to jump to Step 8 to block out external stressors trying to create anxiety within you. You'll know when - That teacher that doesn't get it, and won't respect your accommodations. Riding the bus hearing those jerks saying crap about you. When your mom is giving you a hard time, though she's actually just worried about your brother. PRACTICE this every day for 3 weeks. Then the habit will come easily in moments, when you are in a situation where you really just need to more actively listen to somebody that tests you, or to respond healthier to a provocation. You are aware. You are confident BECAUSE you are aware. Of your own self. The others don't matter. You can't help them unless you help YOU first. This is #mindfulness. ❓ What advice would you add? What practical measures have you found on your path to #personalimprovement? -

"I don't have time to meditate" is the most common objection I hear from busy professionals. My response? You don't need 30 minutes in lotus position to be mindful. What you need are strategic micro-moments that fit into the workday you already have. I've coached executives who initially dismissed mindfulness as "not for them" but still needed mental clarity for high-stakes decisions. What they discovered was transformative: mindfulness isn't just about meditation. It's about intentional presence you can access in seconds. Here are five micro-practices you can implement between meetings, during projects, or anytime your mind feels scattered: 1. Three conscious breaths Take three slow, deliberate breaths. That's it. Notice the sensation of air entering and leaving your body. This resets your nervous system in under 30 seconds. 2. The sensory check-in When stress peaks, pause and notice: • 3 things you can see • 2 things you can feel • 1 thing you can hear This pulls you out of rumination and into the present moment. 3. Transition moments Use everyday transitions as mindfulness triggers. Before opening your inbox, starting a meeting, or entering your home, pause for 10 seconds. Feel your feet on the ground. Set an intention for who you want to be in the next moment. 4. Single-tasking For 10 minutes, do just ONE thing. No checking notifications, no multitasking. Whether it's analyzing data, writing an email, or listening to a colleague. Be fully there. Notice when your mind wanders, then gently bring it back. 5. Mindful listening In your next conversation, practice listening without planning your response. Notice how often your mind jumps ahead. When it does, return to the speaker's words. This builds connection and reduces miscommunication. These micro-practices aren't productivity hacks. They're the foundation of purpose-driven leadership. They create the mental space needed for clarity, wisdom, and human connection. The most effective leaders don't separate mindfulness from their workday. They integrate it precisely when the stakes are highest. Try even one of these practices today. Notice what changes. And if you're ready to build resilience and mental clarity that transforms your leadership presence, I've created something for you. Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course with practical strategies to lead with clarity, resilience, and purpose. And feel free to repost if someone in your life needs to hear this.