As a passionate advocate, it’s easy to lose sight of your own well-being.
Here are some tips and tools to help you stay mindful and recharged — so you don’t burn bridges or burnout, personally or professionally.
Practical Tips for Passionate Advocates
Did you miss my talk? Or wish you could remember that thing that I said?
No problem! Here it is. Recorded live on September 19, 2014.
You are a human.
It’s obvious, but so easy to forget. Here’s that framework again.
Because you are a human, a few things are true.
1. Physical Body — your physical body needs to eat, move and rest.
What’s one area where you’re doing a great job taking care of your physical body?
What’s one thing you can do to give your physical body better care?
2. Emotional Body — your emotional body needs connection, social contact, to feel loved and accepted, like someone truly “gets” you.
How is your emotional body feeling today?
What is one way you can feel more connected to someone you care about?
3. Intellectual Body — you have an analytical and thinking mind, and it’s probably overdeveloped in relationship to the other aspects of your self. Balance the thinking mind with play. It will energize and refresh you, while letting your mind synthesize thoughts in the background while you’re focused on something fun.
What does it feel like to be playful?
What’s one thing you can do this week to bring more play into your life?
4. Spiritual Body — you have a spiritual body, which needs to feel connected to purpose. This is where you think of your legacy, and if the work you’re doing feels meaningful.
What is one thing you can do this week to feel connected to your spiritual body?
When any one of these is out of balance, it can through your entire system off. Once you develop the ability (and willingness) to see what’s happening in the present moment, you can start taking action on those insights. What might you do to correct course? Who can help you?
How do I remember to do this?
Life moves fast. Some tips for remember to practice:
Each morning, listen to the recording on the After Exhale. Sit in a chair, feet on the ground, hands resting on your lap. Close your eyes, and just listen.
Before you drive home at the end of the day, take three deep breaths.
Set an alarm in your phone or on your calendar — at 3pm, take a big stretch with both arms, look up, and sigh as you exhale.
Practice noticing the After Exhale before you answer the phone. You can do this with eyes open, in the moment.
Try this! 5 mindful minutes 5-day challenge.
Want to find out what might happen if you practice being more mindful every day? Then take this challenge:
1. Listen to the recording on the After Exhale.
2. Write down one word about your experience.
3. Do this once a day for 5 days. At the end, you’ll have 5 words.
When you’ve completed the challenge, email me (firstname.lastname@example.org) and tell me your 5 words and a little bit about your experience!
The After Exhale
The After Exhale is one of my favorite practices, and is great for cultivating a greater sense of calm no matter what life throws at you. Listen to me guide you through each step in less than 5 minutes.
Recommended Apps to Try
When you start exploring meditation and mindfulness, the goal is to find what works for you. Here are a few apps that can help you on your way.
Mindfulness Daily: Guided meditation, reminders, and calming visuals for iPhone.
Coach.me: Build habits with this mobile app and online community.
Calm.com: Guided meditation, timer, and more for both desktop and mobile (iPhone & Android).
Headspace: Learn to meditate with this popular app.
Listen to this 5-minute meditation on perfection, self-compassion, and acceptance. It’s great whenever you’ve had a rough day, or are feeling like no matter what you do it’s just not enough.