The Power of Three – MBE

Mind- Body and Emotion Reset & Recharge

Free Your Mind | Energize your Body | Boost Positive Emotions

THE POWER OF THREE

10 WAYS TO FREE YOUR MIND

FORGIVENESS
Self-forgiveness is about learning how to forgive yourself for mistakes or choices you made. It’s also about forgiving others and letting any hurt go so you can move forward in peace.

Forgiveness can reduce stress, which in turn increases immunity, eases mental health issues such as depression and anxiety, and increases physical health due to a reduction in anger and an increase in heart health

If we do not find the key to forgiveness, for ourselves and others, we continue to worry and use mental and emotional energy that could be put to better use.

We are all human; we all make mistakes. We all do things for different reasons; the key is finding your reason. When you discover your why, you will unlock your truth. You will know how you got to this point and make the important decision to decide for yourself whether or not to go down that path again.

I forgive myself for ………..
I forgive ……… for
I now let go of all hurt and move forward in peace
Power of Three
Forgive yourself  | Forgive others | Give yourself a hug

MEDITADE
Meditation has been used for thousands of years to clear and free the mind. Doing so doesn’t have to involve burning candles and sitting in the lotus position; it can simply be sitting comfortably, allowing thoughts to enter your mind and pass through without engaging in them. Doing this for as little as ten minutes can be enough to free your mind from persistent or annoying thoughts.

 

Power of Three
Meditate Daily | Guided Meditations  | Loving Kindness Meditation

SMILE AND LAUGH
Research shows that you feel better when you smile and laugh –  even when you don’t feel like it! Your brain registers the movements of the muscles in your face when you smile and then releases hormones and chemicals that make you feel good. Your improved emotions will make it easier to change how you are thinking. Endorphins make us feel happier and the good news they are free ! When endorphins are released , cortisol( the stress hormone decreases ) Laughing is good for the lungs, works our muscles and is a powerful release.

Power of Three
Smile | Laugh | Watch funny movies 

I EMBRACE MY STRENGTHS

A calming environment free from clutter can help you get into a more relaxed state of mind. Without the distraction of clutter around, you are freer to let your mind focus on more positive thoughts. Take one area, drawer , cupboard at a time and decide whether to  keep , donate, recycle or dump it. Ask yourself : Do I use it, do I need this, does it bring me joy – if the answer is no it HAS TO GO !

Power of Three
Clear out a Drawer | Cupboard | Your Computer

STOP BEING A PEOPLE PLEASER & APPROVAL SEAKER

Many people are people-pleasers or approval junkies, however engaging in these behaviours ultimately leaves you feeling trapped, as though you are living your life for others.

Notice when you are engaging in these behaviors and start practicing living life for you:

It doesn’t matter what people think of you because it’s often  a reflection of what they think and not about you. You can’t please everyone so be true to  your Authentic Self.

Power of Three
I let go of the need to please everyone  | I let go of the need for approval | I beat to my own drum

LET GO OF THE PAST
Letting go of the past allows you to focus on the here and now, and  helps you choose more empowering thoughts. Learn from the past , cherish the present and consciously create a future that you want to step into. Let go of the things you can’t control and focus on the “here and now “ things you can control.

Holding on to things we can’t control can cause us a great deal of stress and unhappiness. It also keeps us stuck in the past, and keeps us from growing and living our lives freely. If we want to be happy and free, then we need to learn to let go. Letting go leads to freedom. When we learn to let go, we can be free of the sources of  pain and suffering that are holding us back.

Power of Three
I let go of the past | I let go of past hurts and limiting beliefs  | I live in the NOW

JUST DO IT !
Do one thing today and every day  that scares you or that you’ve been putting off. Your mind will be brought into sharp focus by the adrenaline your body produces. Taking small risks every day builds our courage muscle , takes us out of our comfort zone and into the growth zone.

 

Power of Three
I take a risk every day | I take action on one of my goals every day | I wake up and JUST DO IT

I EMBRACE MY STRENGTHS

We all have a unique set of strengths and gifts to share with the world and help us navigate challenges and change. Know Thyself ! Take the VIA ME character strengths test and find out your top  10 signature strengths then put them to work ! Here’s the test link.

 

Power of Three
I focus on my strengths | I use my strengths to build great relationships | I use my strengths to build my business and boost my happiness

GET INTO FLOW !

What hobbies or activities do you enjoy so much that you lose a sense of time?For me it’s walking in nature , swimming , working on a project that inspires me. Engaging in a pastime you enjoy promotes a mindful and meditative state of flow. This state allows the mind to relax and focus purely on the pursuit being undertaken – before you know it the morning / afternoon / evening is over; it’s as if time stood still !

Power of Three
I flow and grow| I choose activities that inspire me | List your top 3-5 flow activities

PRACTICE GRATITUDE

When we are running on autopilot it’s easy to take things for granted. Carve out time every day to stop , think  and write down  what you are grateful for. This can be done across the day , first thing in the morning or last thing at night. Keep a gratitude journal to note down the people, places, activities, experiences , feelings  you are grateful for. The more things you say thank you for the more things come your way ! Aim for three things ( or more )  to be grateful for every day

Power of Three
I am grateful for …… | I am grateful for …….  | I am grateful for ……

10 WAYS TO ENERGIZE YOUR BODY

SPEND TIME IN NATURE

Make a concentrated effort to go outside every day – your home is a place of comfort not a prison ! Take a 20 minute or longer walk around your neighborhood, local park, beach or simply in your own garden. Get your Vitamin D dose from the sun, listen to the birds sing ! Being in nature is a FREE immune booster and a great way to energize your body. If you have a dog even better. Join a walking group. If you feel a dip in your energy anytime across the day get outside and take 3 deep breaths, walk barefoot on the lawn,  look out for flowers, plants and trees. Beauty surrounds you !

Power of Three
Daily walk in nature | Hug a tree | Smell the Flowers (pick some to take home!)

STAY HYDRATED
For fast acting relief – drink water. Keep a bottle / glass of water by your bed every evening and drink it upon rising – this is a great way to start your day/ Drink water across the day, before, during and after exercise . If you feel hungry drink some water first ! If you feel thirsty it means you are already de-hydrated and need to top quickly. If your pee is dark that’s another sign you are dehydrated – it needs to be clear. Aim for  an absolute minimum of 1- 2  liters of water per day – more when you exercise or are outside in hot weather. Mild dehydration can cause sleepiness, so remember to drink a glass or two of water  when fatigue strikes.  Better yet, stay hydrated all day long! Add a twist of lemon , cucumber or some berries to your water to give it some extra “ oomph “ .

Power of Three
Drink a glass of water upon rising | Always carry water with you | Check the color of your pee!

 

MOVE YOUR BODY

born to move. Choose exercises that build your strength , boost your cardiovascular ( heart and lung ) and work on your flexibility for all-round health and fitness.

 

 

Power of Three
Exercise daily | Join a sports club or group | Workout to Music

EAT LIKE A CHAMPION

Listen to your body , eat highly nutritious  foods that fuel your everyday activities  , fresh organic fruit and vegetables , lean proteins , slow release carbs , nuts, seeds. Aim for 70 % alkaline foods to boost your immune system and prevent inflammation. Make healthy eating  a lifestyle and forget the crash diets. Stay away from refined sugars, processed foods, carbonated drinks. When you eat , eat – don’t eat on the run or while you  are multi-tasking. Chew your food at least 5 times to help the digestion process. Experiment with different foods, keep a food diary, note what food make you feel bloated , sluggish or gives you a real energy boost.

Power of Three
Eat small and often to boost your metabolism | Chew your food | Eat your last meal by 7pm

GET A GOOD NIGHTS SLEEP !

Aim for 6- 8 hours of sleep every night to allow your body to rest , renew and recharge.

Switch off all technology / TV at least one hour before you go to bed so that your mind and body starts to relax and prepare to sleep. Blue light from the TV and Phones/ I pads/ computers interferes with melatonin production making it harder to fall asleep. Get into the habit of going  to bed at the same time and walking  up at the same time so you get into a healthy rhythm

Power of Three
Switch off all technology at least one hour before you go to be | Take a power nap of 20 mins when you need one | Draw the curtains and wear an eye mask – sweet dreams

EAT CHOCOLATE !
Yes –  I said eat chocolate ! I love 70 % dark mint or salted caramel chocolate  It’s a great pick-me up and when eaten in moderation is a real energy booster. Dark chocolate is a rich source of antioxidants and minerals,  it generally contains less sugar than milk chocolate. Some research suggests that dark chocolate may help lower the risk of heart disease, reduce inflammation and insulin resistance, and improve brain function. I have a piece at 11am and another one at 3 pm , both with a cup of green tea.

Power of Three
Find a dark chocolate you like ! | Eat 1- 2 pieces across day | Smile !!

MUSIC & DANCE
For a fast and easy way to boost your energy play some music and dance like no-one is watching ! It’s a great way to get the feel -good hormones flowing through your body Choose music that lifts and shifts your mind, body and emotions. Dancing is a whole-body workout and it’s great fun. It’s good for your heart,  makes you stronger, and it can help with balance and coordination .. and it burns calories.

Power of Three
Just Dance ! | Have a dance party with friends | Learn a new dance – Salsa ?

MASSAGE
There’s nothing like a good massage to relax and reboot your body. A good massage has so many benefits – it boosts your immune system , reduces stress and anxiety , reduces pain and inflammation and improves your sleep. Find a good massage therapist and treat yourself once a month ( or more ) There are so many different types of massage available so experiment and see which ones work best for you – deep tissue, aromatherapy, Swedish , hot stone, shiatsu , reflexology

Power of Three
Book a massage now ! | Learn how to massage your feet | Buy some massage oil / loti

TAKE A COLD SHOWER
Increased circulation is one of the top reasons experts recommend cold showers. As cold water hits your body and external limbs, it constricts circulation on the surface of your body. This causes blood in your deeper tissues to circulate at faster rates to maintain ideal body temperature.Start by taking a warm shower then switch it to cold water for 30 secs to 2mins. Cold water sends  electrical impulses to your brain. They jolt your system to increase alertness, clarity, and energy levels. Endorphins, which are sometimes called happiness hormones, are also released. This effect leads to feelings of well-being and optimism ! It’s also believed that cold showers can help weight loss. Some fat cells, such as brown fat, can generate heat by burning fat. They do this when your body is exposed to cold conditions like in a shower or in an ice bath  !!!

Power of Three
Take a cold shower | Alternate between warm and cold water | Buy yourself a new big towel or robe  to use after cold showers !

 

DO YOGA
There are many different types of yoga to choose from and they all help you re-energize.

Moving and stretching in new ways will help you become more flexible, bringing a greater range of motion to tight areas. Yoga builds strength, improves balance, supports joint health, teaches better breathing, fosters mental calmness and increases muscle tone and definition and you good news is you  can do it indoors or outdoors.

Power of Three
Find a yoga class near you | Check out yoga videos on -line | Buy a mat and some funky yoga gear.

10 WAYS BOOST YOUR POSITIVE EMOTIONS

TOP TEN POSITIVE EMOTIONS

Let’s get started with the top ten / most common positive emotions:

  • Love
  • Serenity
  • Forgiveness
  • Awe
  • Joy
  • Interest
  • Hope
  • Pride
  • Amusement
  • Inspiration

Power of Three
Print off the list and post it where you can see it | Focus on three of these emotions each day to boost your spirit | Keep a positive emotions diary and note down how many times you experience these emotions ; what or who was it that made you feel these emotions ?

CREATING JOY!

Certain people, places and activities bring us JOY. A great way to boost this positive emotion is to create a list of the people, places and activities  that bring you joy and bring the list alive by turning it into a Joy Board – a board full of pictures, mantra’s and symbols that bring you joy simply by looking at it. Every time you look at it JUMP FOR JOY.

Power of Three
Create your joy list | Create your joy board | Do 3 things every day that bring you joy

 

LEARN TO SAY NO !
Learning to say no ( so you can say yes to yourself ) is a great way to set healthy boundaries and prevent you from getting stressed and frustrated by taking on too much. If you can and are willing to  help then do so freely. When you are asked to do something more than you can handle it’s time to diplomatically say no. Try this approach :  “ I’d love to help you with that , however I am unable  to at this time , how about asking ….  This is firm yet kind way to say no and suggest someone else who might be able to help.

Power of Three
Practice saying no | Set healthy boundaries | Delegate tasks 

BE SOCIAL
Social connections are incredibly important for maintaining our emotional health. In the Blue Zones of the world – the areas where there is a higher number of centenarians, one of the common factors is a strong social network. Build and maintain a strong social network to boost your physical, mental and emotional health. If you are feeling low in spirits it’s an action signal to get social- join a club , start a new hobby , phone a friend, volunteer, reach out and connect.

Power of Three
Join a club | Invite Friends round | Check in on your neighbour

FLEX YOUR OPTIMISM MUSCLES

Optimists have a more positive mood and morale, more vitality, a sense of mastery, and high self-regard. They feel in control of their destiny. Positivity  radiates outward, because optimists are like magnets – everyone likes to be around an optimist! There are many benefits of optimism , such as a  greater resistance to the common cold and psychological and physical well-being. Optimists have better cardiovascular health and a reduced risk of death from cardiovascular disease. They have better coping skills during hardships and times of stress. One of my favorite quotes on optimism comes from the movie The Best Exotic Marigold Hotel , here is it : “ Everything will be all right in the end and if it’s not all right it’s not the end “

Power of Three
Be human sunshine  | Look for the best in everyone | Look for the lesson in every situation 

POSITIVITY RATIO
How many positive emotions do you have across the day in ratio to negative or neutral  emotions ? Every day we have the opportunity to experience a full range of emotions. To flourish we need 5 or more positive emotions to 1 negative emotion. 3 : 1 is the tipping point , when we drop to 2:1 , 1:1 or 0:1 it’s time to prioritize people, places and activities that boost our positive emotions and send us back up on a positive spiral. Go on a negativity diet and create a series of positivity rituals to raise your ratio. Check out this positivity test created by Dr, Barbara Fredrickson , it’s free and when done over a period of 3 days or more it gives you a real insight into your emotional well-being : https://www.positivityratio.com/single.php

Power of Three
Take the positivity test for 3 days running | Switch off negative news / media | Do 5 things every day to boost your positive emotions – micro-moments of connection to yourself , others, nature , animals.

TAKE THE PHOTO CHALLENGE !
Time to leave home and get curious!  Take a walk around your neighborhood , hop on a bike or in the car and take your camera with you.  Go alone or with a friend. Take pictures focus on nature, landscape , the sky , buildings, statues,  anything that catches your eyes !

Power of Three
Get up and out ! | Look at your pictures and write down what positive emotions they created for you | Share them with a friend and tell the story that goes with them.

MANAGE STRESS
A certain amount of stress is actually good for us – it drives us to achieve our goals &  keeps us out of danger. The challenge is when we are overstressed day in -day out. When this happens, our immune system is challenged, and our  body begins to suffer – anything from a common cold to a serious lifestyle disease. To get to grips with stress identify your main stressors – the people, places, activities that cause stress. Write down what stress symptoms you are experiencing – headaches , sleepless nights , tummy upsets , aches and pains. Write a list of all the things to do / can do to reduce , manage and  eliminate your stressors. Self-awareness is essential, by knowing the root cause of your stress you can start to make more conscious choices about how and where you spend your time and  who you spend your time with. Re-wire your brain for  a series of coping strategies and relaxation techniques. A challenge shared is a challenged halved – phone a friend and ask for their support.

Power of Three
Name Your stressors | Do a body scan and note down any aches and pains | Create a list of things you can do that reduce, manage or totally eliminate certain stressors.

EXPRESS YOUR FEELINGS
When you express how you really feel (in an appropriate manner), problems get solved, relationship issues get resolved, and life is easier. In addition, you will like your life better because you’re not holding on to unhealed or confusing feelings.Think about the best way to express your feelings, is it time to  gently confront someone and let them know how you feel ? When you don’t acknowledge your feelings your emotions  become stronger and  can build up to boiling point. Name them to tame them!  Get better at saying “ I feel ………  and express how you feel. Talk them through , write them in a journal, express what you would like to feel instead and focus on bringing that feeling and emotion to life.

Power of Three
Name your feelings / emotions | Identify who or what caused you to feel like this | keep a journal of your feelings

 

PRACTICE GROUNDING AND BREATHING
Whenever you are feeling overwhelmed or anxious STOP whatever you are doing. Instead of pushing through the feeling , recognise it, release it and re-ground yourself through grounding techniques and breathing. By centering your thoughts and giving yourself the gift of stillness and silence, you can quickly shift from overwhelm to calm. Close your eyes , take three deep breaths ( in for 4 , hold for 4, exhale for 4 ) Repeat until you feel more grounded. Open your eyes , what 3 things can you see , hear, smell and feel ? By coming “ back to your senses” your attention is restored to what’s now instead of racing off to what’s next or worrying or feeling anxious about something that has passed. Walk barefoot , sit on the beach , in the garden – earth yourself !

Power of Three
Practice deep breathing | Use your senses to ground | Be in the moment – NOW  

Well done!

You now have 30 easy to action strategies for your mind, body and emotions that will build and boost your resilience and overall well-being. What’s next ?

Keep an eye on the Power of Three Facebook page for updates and stay connected by joining our mailing list. To your succes, Julie x

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