So when I heard about 30 second mindfulness I was skeptical. But this is one has promise!
It's called the "3 x 3 Method" and here's how it works:
1. Focus on one physical object-- like a lamp -- and say to yourself "that is a lamp."
2. While focusing on the lamp, take a deep breath, inhaling slowly.
3. Then slowly exhale.
Repeat the three steps with two other objects, so a total of three times. That's it! It can be done anywhere, people don't even have to know you're doing it.
It was developed by a psychologist, Phil Boissiere, and it's a "simple effective framework to put stress, anxiety, and distraction in check."
And it's an easy, effective method for kids. Anxiety is the number one mental health issue for school age children, with the average onset of age 7. Kids are concrete little beings-- they like having concrete solutions and this method gives them a specific plan to put in place. I hand out business-sized cards with the 3 x 3 steps to kids of all ages-- even teachers-- to provide a reminder that they can help put their anxiety or those stress distractions in check.
Try it for yourself. And if you like the benefits, start sharing the cards. It's a simple gesture that says
"I care and you can work through this."
Click here for more information and copy of card for print.