Weekly Mental Fitness Workouts
September 24th - October 1st
Happy Sunday Folks,
We are surrounded by transformation in the worlds around us as the seasons move from Summer to Fall. As we move through this next mesocycle I invite you to start noticing the little changes that you may be experiencing. Take a moment to reflect on your transformation towards valued action and allow yourself to take some pride in showing up today open to get better.
This week, we will be focused on enhancing our positive emotions and accepting whatever experiences life throws our way.
Did you know that, on average, human beings have ~60,000 thoughts per day? In fact, 75% of our thoughts tend to be negative and 95% tend to repeat.
By making time to intentionally work on building positive emotions and accepting the negative ones we can significantly impact those numbers to create a mindset that flourishes in the face of adversity.
Mental Fitness Workouts
Acceptance: Name it to Tame it
Step 1: Register your present-moment experience.
Step 2: Name the thought, emotion, or feeling that you are experiencing
By noticing and labeling our thoughts, emotions, or feelings as they’re happening, we create space from what we are experiencing and can accept it as fleeting. Using this exercise has the effect of reducing the stress and anxiety that these thoughts and emotions are causing.
Bonus exercise: Try this Name It to Tame It Meditation
Stress Training: Measured Breathing (4 inhale-1 hold-7 exhale)
4 days a week x 5 minutes
If you enjoy this practice, feel free to extend the days or time out to meet your current needs!
This breath pacer is a great tool to utilize for this practice
This breathing practice will be periodized over the course of this mesocycle similar to how you may periodize the bench press to increase weight. Our objective is to breathe for a longer period of time for the outcome of reducing stress.
Quote of the Week
“Until you make the unconscious conscious, it will direct your life, and you will call it fate.” - Carl Jung
Reflect: Through mental fitness training, what unconscious things have you brought to light?
Back to the workouts:
Focus Training:
Attempt this Attention Training by Afternoon Break
Try out this Concentration Training by Sentis
Positive Emotions: Gratitude Letter
Think of someone in your life that deserves a “thank you.” Maybe they have been especially helpful or kind to you lately. (Challenge: someone who is not a family member, partner, or spouse).
Write a letter to this person. Include specific information about what they have done and the impact that it has had on you.
Find a time to meet or have a phone call with the person you have chosen to read your letter and present it to them as a gift.
That is it for this week, I hope you enjoy the workouts and find peace as we transition into October. As always, feel free to contact me with any questions, comments, or feedback. I am happy to support you along your journey towards authentic happiness.
Be Easy,
Ryan