Focus

• Observe breath / no breath notation
• Focus on a body part in the space between breathing, ie: pursed lips, or forehead center.
• For yoga, find what feels good. I practice daily, watching Yoga with Adrienne on Youtube.
• Notice how present, alert, and light I feel after a meditation or yoga session.
• We will always accomplish what we need to. Be ready to feel inspired, not motivated. (Supercoach)
• Anything we focus on, when paired with curiosity, has infinite depth.

Emotions

• Thoughts are as nothing as air. We can decide to give them power or not.

• Lean back (one of my favorites)

• Label emotions, and keep a log. Notice how quickly emotions can change over time. Graph the intensity trends. If you're experiencing a negative emotion, feel the discomfort in body before writing about its reason.

  • Becoming comfortable being uncomfortable is freeing.

  Emotions Table Template

• Each day, we have the capacity to express a large range of emotions. Hold that understanding and stay present in the day's good moments.

  • Broaden focus: From Natalie Portman's Acting Masterclass: When you arrive on set, take in the full scene, cameras, camera crew, and all.

Addictive Behavior

• Add blockers to addictive or disruptive/distractive behavior (ie: implementing a time cap, or logging with a friend or therapist each time you check social media)
• Notice that journaling on paper keeps me connected with my thoughts, without them being wiped away by a phone distraction while opening the notes app.
• There is an inherently less anxious way of living, native to prior generations: to not be wired to google any anxious question that comes to mind: ie, will I die from X? Without that action following the thought, the thought can evaporate, it is powerless.