instructions

Intention Setting Exercises

Before you open up your laptop and begin your usual grind, take a few moments to center yourself. Setting aside a little time in the morning to set intentions helps you start the day with a clear mind, This can include journaling, movement, reading, or meditation. Be flexible and do what feels best. For specific examples, you can start with yoga and notice what your body needs in that moment, or read an uplifting book to set a positive tone for the day. If you find that you are more of an night owl than an early bird, forming your own morning practice can feel difficult. In that case, find time in the afternoon or the evening to settle your mind. All you need is 10 minutes.

Gratitude List Exercise

After you wake up in the morning or before you go to bed at night, write five to 10 things that you are grateful for. Gratitude lists are the quickest way to ground yourself in difficult times because they help you focus on what is working. The trick, though, is to get specific. So instead of just writing down 'I am grateful for family, try: 'I am grateful for the zoom call I had with my parents and sister last night.

Stillness Exercise

For many, the word "meditation" can feel intimidating. But instead of thinking about mastering meditation, think about practicing stillness. This can be as simple as focusing on your breath, a mantra (if you have one you like), or an image. You can do this for five minutes, 20 minutes, or however long you choose to be still. This single-pointed concentration technique invites the mind to settle while taking note of our inner dialogue. Don't worry if you cannot keep your focus the whole time, she adds. Every time the mind wanders off, notice the activity and gently redirect the attention back toward the primary object.