mindfulness it’s really become quite the buzzword in recent times even though
buzzword in recent times even though
buzzword in recent times even though mindfulness practices have been used for
mindfulness practices have been used for
mindfulness practices have been used for millennia most of us are in agreement
millennia most of us are in agreement
millennia most of us are in agreement that mindfulness practices are a
that mindfulness practices are a
that mindfulness practices are a positive thing and would benefit our
positive thing and would benefit our
positive thing and would benefit our life there’s an abundant amount of
life there’s an abundant amount of
life there’s an abundant amount of research illustrating the positive
research illustrating the positive
research illustrating the positive effect that mindfulness practices have
effect that mindfulness practices have
effect that mindfulness practices have on quality of life improved focus and
on quality of life improved focus and
on quality of life improved focus and decreased stress from fortune 500
decreased stress from fortune 500
decreased stress from fortune 500 companies to elementary schools
companies to elementary schools
companies to elementary schools mindfulness practices are being used
mindfulness practices are being used
mindfulness practices are being used everyday in practical application and
everyday in practical application and
everyday in practical application and controlled studies with wonderful
controlled studies with wonderful
controlled studies with wonderful outcomes unfortunately most of us tend
outcomes unfortunately most of us tend
outcomes unfortunately most of us tend to pump the brakes when we think about
to pump the brakes when we think about
to pump the brakes when we think about sequestering even a small amount of time
sequestering even a small amount of time
sequestering even a small amount of time or quiet space to practice mindfulness
or quiet space to practice mindfulness
or quiet space to practice mindfulness you might think to yourself ass Wyatt
you might think to yourself ass Wyatt
you might think to yourself ass Wyatt spaced 10 minutes what forget it I don’t
spaced 10 minutes what forget it I don’t
spaced 10 minutes what forget it I don’t have time we allow in them out of
have time we allow in them out of
have time we allow in them out of survival in the moment we allow
survival in the moment we allow
survival in the moment we allow screaming children occupational
screaming children occupational
screaming children occupational pressures general life stress and
pressures general life stress and
pressures general life stress and technological distractions to consume
technological distractions to consume
technological distractions to consume our precious minutes the result of
our precious minutes the result of
our precious minutes the result of brushing mindfulness practices aside is
brushing mindfulness practices aside is
brushing mindfulness practices aside is more stress and a decreased quality of
more stress and a decreased quality of
more stress and a decreased quality of life what if I told you that the
life what if I told you that the
life what if I told you that the benefits of mindfulness could be
benefits of mindfulness could be
benefits of mindfulness could be obtained in as little as 30 seconds in
obtained in as little as 30 seconds in
obtained in as little as 30 seconds in almost any setting you might think that
almost any setting you might think that
almost any setting you might think that I’m selling snake oil or at a minimum
I’m selling snake oil or at a minimum
I’m selling snake oil or at a minimum it’s too good to be true the reality is
it’s too good to be true the reality is
it’s too good to be true the reality is it is true and is being done regularly
it is true and is being done regularly
it is true and is being done regularly by people that I’ve trained in the
by people that I’ve trained in the
by people that I’ve trained in the method that I’m about to share with you
method that I’m about to share with you
method that I’m about to share with you ranging from elite athletes to doctors
ranging from elite athletes to doctors
ranging from elite athletes to doctors to parents I first developed the
to parents I first developed the
to parents I first developed the technique I call the three by three
technique I call the three by three
technique I call the three by three method when my daughter was about one
method when my daughter was about one
method when my daughter was about one year old for those of you with children
year old for those of you with children
year old for those of you with children you know that parenting brings about
you know that parenting brings about
you know that parenting brings about great joy but also an incredible
great joy but also an incredible
great joy but also an incredible stress I found myself in experiencing
stress I found myself in experiencing
stress I found myself in experiencing increased muscle tension headaches and
increased muscle tension headaches and
increased muscle tension headaches and anxiety as I rushed from home to work to
anxiety as I rushed from home to work to
anxiety as I rushed from home to work to home to the playground to home to bed to
home to the playground to home to bed to
home to the playground to home to bed to work to home to the playground and on
work to home to the playground and on
work to home to the playground and on and on the carousel went I became
and on the carousel went I became
and on the carousel went I became extremely uncomfortable and so I set out
extremely uncomfortable and so I set out
extremely uncomfortable and so I set out to do something about it now as a
to do something about it now as a
to do something about it now as a psychotherapist working in the high
psychotherapist working in the high
psychotherapist working in the high pressured environment of the Silicon
pressured environment of the Silicon
pressured environment of the Silicon Valley
Valley
Valley I am inherently passionate about
I am inherently passionate about
I am inherently passionate about mindfulness techniques thought I had it
mindfulness techniques thought I had it
mindfulness techniques thought I had it in the bag I set out to give it a try
in the bag I set out to give it a try
in the bag I set out to give it a try unfortunately I fell right into the
unfortunately I fell right into the
unfortunately I fell right into the hurry hurry hurry I don’t have time trap
hurry hurry hurry I don’t have time trap
hurry hurry hurry I don’t have time trap what that get me more stress more
what that get me more stress more
what that get me more stress more headaches more anxiety the whole thing I
headaches more anxiety the whole thing I
headaches more anxiety the whole thing I kept plugging along and still had very
kept plugging along and still had very
kept plugging along and still had very little positive result so I thought well
little positive result so I thought well
little positive result so I thought well maybe I’ll try and get some feedback I
maybe I’ll try and get some feedback I
maybe I’ll try and get some feedback I started wearing a heartrate monitor to
started wearing a heartrate monitor to
started wearing a heartrate monitor to gauge my physical response to different
gauge my physical response to different
gauge my physical response to different techniques that I was trying kept
techniques that I was trying kept
techniques that I was trying kept plugging along and still was not having
plugging along and still was not having
plugging along and still was not having the type of result that I had hoped for
the type of result that I had hoped for
the type of result that I had hoped for until I paired one of the most basic
until I paired one of the most basic
until I paired one of the most basic breathing techniques alongside one of
breathing techniques alongside one of
breathing techniques alongside one of the most basic mindfulness techniques
the most basic mindfulness techniques
the most basic mindfulness techniques that’s when it clicked that was the
that’s when it clicked that was the
that’s when it clicked that was the game-changer my heart rate began to drop
game-changer my heart rate began to drop
game-changer my heart rate began to drop consistently my psychological responses
consistently my psychological responses
consistently my psychological responses to stressors in the environment were
to stressors in the environment were
to stressors in the environment were significantly altered thus the 3 by 3
significantly altered thus the 3 by 3
significantly altered thus the 3 by 3 method was born the 3 by 3 method is
method was born the 3 by 3 method is
method was born the 3 by 3 method is extremely simple all you’re going to do
extremely simple all you’re going to do
extremely simple all you’re going to do is identify one physical object in the
is identify one physical object in the
is identify one physical object in the environment name it and take one deep
environment name it and take one deep
environment name it and take one deep breath and repeat it three times now
breath and repeat it three times now
breath and repeat it three times now keep in mind most everyone that I’ve
keep in mind most everyone that I’ve
keep in mind most everyone that I’ve trained in this model looked at me like
trained in this model looked at me like
trained in this model looked at me like I was spouting nonsense until they tried
I was spouting nonsense until they tried
I was spouting nonsense until they tried it so you’re not alone if you’re feeling
it so you’re not alone if you’re feeling
it so you’re not alone if you’re feeling that same way right now and don’t worry
that same way right now and don’t worry
that same way right now and don’t worry we’re gonna do it together in just a
we’re gonna do it together in just a
we’re gonna do it together in just a minute okay I want to do it together
minute okay I want to do it together
minute okay I want to do it together all right so I want you to find think it
all right so I want you to find think it
all right so I want you to find think it would find three physical objects in
would find three physical objects in
would find three physical objects in your environment it could be anything it
your environment it could be anything it
your environment it could be anything it can be your desk
can be your desk
can be your desk someone sitting next to you your
someone sitting next to you your
someone sitting next to you your computer screen a lamp literally
computer screen a lamp literally
computer screen a lamp literally anything it’s important not to fall into
anything it’s important not to fall into
anything it’s important not to fall into a particular trap that I’ve seen many
a particular trap that I’ve seen many
a particular trap that I’ve seen many people fall in and that is to add
people fall in and that is to add
people fall in and that is to add subjective descriptors to the object
subjective descriptors to the object
subjective descriptors to the object like that’s my favorite stool or I
like that’s my favorite stool or I
like that’s my favorite stool or I really like Johnny when we add these
really like Johnny when we add these
really like Johnny when we add these subjective descriptors adjectives etc it
subjective descriptors adjectives etc it
subjective descriptors adjectives etc it brings about subtle emotional reactions
brings about subtle emotional reactions
brings about subtle emotional reactions that model a process so you’re simply
that model a process so you’re simply
that model a process so you’re simply going to say that’s a stool nothing else
going to say that’s a stool nothing else
going to say that’s a stool nothing else and when you name the object you’re
and when you name the object you’re
and when you name the object you’re going to do so in your mind not out loud
going to do so in your mind not out loud
going to do so in your mind not out loud if you’re doing this at work or on the
if you’re doing this at work or on the
if you’re doing this at work or on the bus or on the train people might start
bus or on the train people might start
bus or on the train people might start to think you know you’re having a little
to think you know you’re having a little
to think you know you’re having a little trouble that day okay and when you take
trouble that day okay and when you take
trouble that day okay and when you take your breath you’re going to do so
your breath you’re going to do so
your breath you’re going to do so through your nose or your mouth whatever
through your nose or your mouth whatever
through your nose or your mouth whatever is comfortable for you ultimately it is
is comfortable for you ultimately it is
is comfortable for you ultimately it is best if you choose the object yourself
best if you choose the object yourself
best if you choose the object yourself but for the sake of this talk and for us
but for the sake of this talk and for us
but for the sake of this talk and for us to do it together and things to be
to do it together and things to be
to do it together and things to be expeditious I’ve picked out three
expeditious I’ve picked out three
expeditious I’ve picked out three objects for us this pointer that’s tool
objects for us this pointer that’s tool
objects for us this pointer that’s tool in this screen we ready give it a try
in this screen we ready give it a try
in this screen we ready give it a try together all right here we go that’s a
together all right here we go that’s a
together all right here we go that’s a pointer take a deep breath that’s a
pointer take a deep breath that’s a
pointer take a deep breath that’s a stool deep breath
that’s a screen another deep breath so
that’s a screen another deep breath so how do you feel a little less stressed
how do you feel a little less stressed
how do you feel a little less stressed I’m more a little more relaxed it’s good
I’m more a little more relaxed it’s good
I’m more a little more relaxed it’s good right
right
right and it’s insanely simple I even use it
and it’s insanely simple I even use it
and it’s insanely simple I even use it at night if I wake up worried about the
at night if I wake up worried about the
at night if I wake up worried about the children or work or whatever it is I
children or work or whatever it is I
children or work or whatever it is I can’t get back to sleep and you better
can’t get back to sleep and you better
can’t get back to sleep and you better believe that I was using it behind that
believe that I was using it behind that
believe that I was using it behind that curtain before coming out here today
curtain before coming out here today
curtain before coming out here today okay ina backstage I even did what I
okay ina backstage I even did what I
okay ina backstage I even did what I call a 9 by 9 which is doing the whole
call a 9 by 9 which is doing the whole
call a 9 by 9 which is doing the whole process three times in a row and you can
process three times in a row and you can
process three times in a row and you can do that too if you’re ever really in a
do that too if you’re ever really in a
do that too if you’re ever really in a tight spot or coming out to give a TEDx
tight spot or coming out to give a TEDx
tight spot or coming out to give a TEDx talk so when are you gonna use the 3 by
talk so when are you gonna use the 3 by
talk so when are you gonna use the 3 by 3 method in your life we all experienced
3 method in your life we all experienced
3 method in your life we all experienced repeated stressors in our daily lives
repeated stressors in our daily lives
repeated stressors in our daily lives that tax our ability to stay present in
that tax our ability to stay present in
that tax our ability to stay present in the current moment focus and manage our
the current moment focus and manage our
the current moment focus and manage our stress I want you to take a moment to
stress I want you to take a moment to
stress I want you to take a moment to think about one of these repeated
think about one of these repeated
think about one of these repeated stressors that you experienced it
stressors that you experienced it
stressors that you experienced it shouldn’t be too hard everyone has
shouldn’t be too hard everyone has
shouldn’t be too hard everyone has something okay so let’s make a promise
something okay so let’s make a promise
something okay so let’s make a promise to each other the next time that we
to each other the next time that we
to each other the next time that we experience one of these stressors we’ll
experience one of these stressors we’ll
experience one of these stressors we’ll use the 3 by 3 method to try and manage
use the 3 by 3 method to try and manage
use the 3 by 3 method to try and manage it deal great so what is the future of
it deal great so what is the future of
it deal great so what is the future of the 3 by 3 method to people who are
the 3 by 3 method to people who are
the 3 by 3 method to people who are using the 3 by 3 method continue to
using the 3 by 3 method continue to
using the 3 by 3 method continue to inspire me in the myriad of situations
inspire me in the myriad of situations
inspire me in the myriad of situations and occupations and life settings in
and occupations and life settings in
and occupations and life settings in which they’re using it I have an elite
which they’re using it I have an elite
which they’re using it I have an elite runner using it during long races to
runner using it during long races to
runner using it during long races to keep stamina it’s a spine surgeon using
keep stamina it’s a spine surgeon using
keep stamina it’s a spine surgeon using it during complex procedures to stay
it during complex procedures to stay
it during complex procedures to stay calm even a CEO using it right before
calm even a CEO using it right before
calm even a CEO using it right before making big decisions really anyone can
making big decisions really anyone can
making big decisions really anyone can use it in almost any setting from
use it in almost any setting from
use it in almost any setting from parents to businesspeople to doctors to
parents to businesspeople to doctors to
parents to businesspeople to doctors to athletes it doesn’t matter finally the 3
athletes it doesn’t matter finally the 3
athletes it doesn’t matter finally the 3 by 3 method can be used to help us avoid
by 3 method can be used to help us avoid
by 3 method can be used to help us avoid the ever growing addictive nature of the
the ever growing addictive nature of the
the ever growing addictive nature of the impulse to
impulse to
impulse to our digital devices the next time that
our digital devices the next time that
our digital devices the next time that you’re in line at the store and you have
you’re in line at the store and you have
you’re in line at the store and you have that urge to take your phone out and
that urge to take your phone out and
that urge to take your phone out and check social media send a text read an
check social media send a text read an
check social media send a text read an email
email don’t use the three by three method
don’t use the three by three method
don’t use the three by three method instead to bring yourself back to the
instead to bring yourself back to the
instead to bring yourself back to the current moment every moment has meaning
current moment every moment has meaning
current moment every moment has meaning time is precious
time is precious
time is precious don’t miss out thank you for sharing
don’t miss out thank you for sharing
don’t miss out thank you for sharing this moment with me
this moment with me
this moment with me [Applause]
”
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