Small acts. Big Impacts.

Bite-sized tools proven to help cultivate focus, calm, and compassion.

 
 
 

Moment to Arrive

Ready for workplace and board meetings with greater focus and intention? A one-minute practice at the start of a meeting — often called a Moment to Arrive — can help everyone move into a more relaxed and cooperative mindset. Click HERE for a few scripts to get you started.

Investigating Fear

Investigate the physical sensation of fear. Actively notice where in your body you feel the fear. Put your attention on that place for ten deep breaths — 90 seconds.

If you’re like every other human, you will find that the physiological sensation of fear lasts about 90 seconds, the time it takes for ten deep breaths. You will survive those 90 seconds. And you will emerge with a slightly calmer toolkit for solving the problems in front of you.

Notice. Locate. Accept. Breathe (3 - 10 cycles). Move on.

 
 
 

Feeling the Feels

FEEL your emotions. NAME them. LOCATE them in your body. BREATHE into that place for 10 cycles, about 90 seconds.

Don’t resist. Don’t expect unicorns and rainbows. Uncomfortable emotions are part of being human, and aside from trauma, abuse and mental illness, those emotions won’t hurt you much.

Notice What You Notice

Pause.

Breathe in and out slowly, for one breath cycle.

What do you notice?

  • A thought? 

  • A feeling? 

  • A sound? 

  • A physical sensation somewhere in your body?

Notice what you notice.

 
 
 

The Stop Sign Practice

This practice is inspired by Isaac Kinney’s “Friendly Wishes” practice. And scientists agree that it strengthens connections to the compassion and resilience centers in our brains.

When you come to a stop sign or stoplight, stop. (You’ll avoid a ticket this way.) But, really, stop your mental chatter by focusing your attention on one full inhale and one full exhale.

Send “friendly wishes” to yourself.

“May I be healthy, at ease.” Find your own words.

Send friendly wishes to all your “teachers.”

Send friendly wishes to our entire community and state.

Do this at every stop. Know that our friendly wishes go to you.

Mindful Handwashing

Mindful handwashing is a three-fer practice — it promotes your safety and that of others you touch, decreases stress by giving your brain rest from worry as you instead put your attention on your hands, and promotes social connection as you think of others. Try it:

  • Put all of your attention on the physical sensations of washing your hands. Water. Soap. Suds. Pressure. Warmth or coolness. Bring your attention to the simple act of washing your hands. Notice everything you can notice.

  • Next, put your attention on phrases to support your own immunity and calm: “May I be healthy. Calm. Safe. At ease.” Use your own phrases if you’d rather.

  • Finally, send the same wishes to all the others in your community. Think of the nurses, teachers, doctors, friends and loved ones, also washing their hands to keep you safe. “May you be healthy. Feel calm. May you be safe. May you live with ease.”