Find Calm and Resilience in Crisis

For Uplight

 

June 5th and 9th, 2020

with Andrew Wien

Summary + recording
Shorter exercises

Practice influencing attention:

  • After get out of bed, I will focus on my breath for a minute

  • After I start brushing my teeth, I will focus on the sensation of my toothbrush on my gums

  • After I log into my computer, I will say out loud what I want to focus on for the next 15 minutes

Practice noticing emotions:

  • After I open up my inbox, I will notice any underlying emotions and write them down on a piece of paper

  • After I finish work for the day, I will notice any underlying emotions and say them out loud

  • After  I start looking at Instagram, I will curiously observe the emotional roller coaster of checking social media

Practice managing emotions:

  • After I notice I am frustrated, I will say to myself, "It's okay to feel this way."

  • After I realize I'm spinning in negativity, I will notice 3 good things around me

Longer exercises

FOCUS

Focused attention: posture - (2 min)
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Focused attention: breath and body - (3 min)
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Focused attention: cadence - (3 min)
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NOTICE EMOTIONS

Emotional scan - (2 min)
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Body scan: short - (3.5 min)
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Body Scan: long - (5.5 min)
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MANAGE EMOTIONS

1. Awareness -
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2 Acceptance -
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3 Influence -
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© 2016 by The Dynamic Leadership Center