Burnout to Balance & Beyond

Integrated Practice:

Complete a ‘One Complete Cycle of Breath’ practice with Hands on Chair before a meeting or spending time with someone today. As you complete one cycle of breath 1. Touch chair fabric, and 2. Remember your Highest Intention.

Reflection Questions:

How does it feel to put your full attention on one breath?
How does this practice impact your state of mind and interactions?

Integrated Practice:

Before you start a new project or meeting, complete another ‘Three Mindful Breaths’ practice.

Reflection Questions:

What impact do you notice when you stop and take three mindful breaths?
What ritual or situation can you use to remind yourself to take three mindful breaths daily?

Integrated Practice:

Try a ‘Minute to Arrive’ practice. When you start a new activity today, maybe a work meeting, maybe a meal, practice stopping and practicing one minute of silence to give yourself time to stop and become more present to this next activity.

Reflection Question:

What impact did stopping and practicing a minute of silence have on your next activity?

Integrated Practice:

Try a 3 Centers practice today. Choose a time during your day to take three breaths, each breath to ‘scan’ one area of the body. 1st breath, scan the head, representing thoughts. 2nd breath, scan the gut, representing “gut feelings.” 3rd breath, check in with the heart, representing values or intentions.

Reflection Questions:

What information do you receive when checking in with your body?

Integrated Practice:

Write for 2 full minutes on each prompt below. Once you’ve finished, take a minute to reread what you wrote and reflect.

Journaling Prompts::

1. What I noticed from this week’s practice was …
2. Things that will help me stay focused on my practice next week are …

Integrated Practice:

Write for 2 full minutes on each prompt below.

Reflection Questions:

1. After you took a ‘sacred pause’ by stopping and breathing, what emotions did you observe? Where were these emotions in your body?

2. What response did you create that would have the most positive outcome? How did envisioning this outcome shift your mood or emotions?