1182 words- a five minute read :)

As the year rolls to an end a few business friends and I review our 12 ideas for our new year reset.  We practice them all the time, but as with everything, they might need a refresh and we might need a reminder, so they become the topic of one of our get-togethers.  We created the orginal list several years ago as our '12 days of refresh', and they were then, as they are today, based on the conceopt of a popular Christmas song.  The idea back then was to follow the repetition suggested in the song, one idea on day one, two on day two... Over the years the ideas have become habits for many of us and we practice most of them every day.  

So…

1 – 1 win from each day.  Each evening reflect back on your day and celebrate one win.  It can be as big, or small as you like, anything from achieving a work or personal goal to getting a parking spot at the shops, the choice is yours. 

2 – 2 notes of kindness - or messages, or spoken words.  Each day take a moment to share messages of kindness, in which ever way suits you, to (at least) 2 people.  It can be as simple as a heartfelt and genuine thank you to someone who serves you, or a message to someone who’s made a positive difference in your day or your life this year. 

3 – 3 grateful moments.  The trick here is to be really specific, to keep them small, to write them down and to not repeat any.  It’s easy to be grateful for the big things but what about the seemingly insignificant – the smell of your morning coffee, the feel of sun on your skin, a smile from a stranger.

4 – 4 silver linings.  Take a moment to think about the things that might be raising your stress levels right now.  Can you think of 4 silver linings?  4 potential or possible upsides?  Perhaps a learning, an opportunity, a different way to view the idea, a mindset shift….

5 – 5  firm boundaries. Take a moment to review your values and boundaries (remembering that most boundaries are fences with gates and many are circumstantial, ultimately it’s you who decides who you open the gate for) and decide which 5 you will hold firm.

6 – 6 second mantra.  Choose words that lift your spirit and support your confidence.  It can be deep and meaningful, and in Sanskrit if you’re that way inspired, or something as simple as a few instructions.  One of my clients smiles and silently reminds themselves – shoulders back, big breath in, you are amazing.

7 – 7 joy filled movements.  You might call this one exercise, and it's 7 movements, not 7 minutes, the timing is up to you. Your 7 joy filled movements can be any movement that makes you feel good.  A 30 second random dance to music that lifts your spirit (my dance always includes at least 7 exercise moves that work for my body), a walk around the block, a run around the suburb, 7 yogic or pilates stretches.  What ever gets your body moving. 

8 – 8 rounds of breathwork.  Make time during your busy day to take 8 breath breaks.  There are hundreds of breath practices, the key is working out what works for you in which situation. 

My favourite is the straw breath – a long slow breath in, a pause, and then releasing the breath slowly through softly pursed lips.  The relaxation is found in the breath out.  The longer the breath out the more we sink into our parasympathetic nervous system, and releasing the breath through gently pursed lips extends the breath out by a remarkable amount. 

Many of my clients like box breathing – breathing in for a count of 4, pause for 4, breath out for 4, pause for 4 and repeat,

and the 4, 6, 8 method – breath in for 4, pause  for 6, breath out for 8, repeat.   

9 – 9 minute visuals.  Ok it should be visualisation but lyrics, timing and all…  Spend (at least) 9 minutes visualising the direction you’re heading in, and the tiny, and big steps you need to get there.  Several in our group call this one the 9 minute day dream, where the day dream is intently and intentionally focused on their goals.

10 – 10 nature minutes.  Spend 10 device free minutes in nature.  Take the headphones out and notice your surroundings – the colours, sounds and smells, the feel of the ground beneath your feet.  For me this is also a habit stack practice.  I combine time in nature with my breath work and my mindful moments (see the next idea).  I might add a few joy filled movements, contemplate a couple of silver linings……

11 – 11 mindful moments.  And it needn’t be 11 consecutive moments or 11 minutes.  Again, the timing is up to you.  Some of your mindful moments might be little more than noticing you’re not being mindful and stopping, taking a breath and being intently and intentionally where you are for just a moment.  That counts as one, just 10 more to go.  Sink into your body, notice how you're feeling, physically, mentally and emotionally, in the moment.  Can you change how you’re feeling by breathing deeply and slowing down?  You might prefer to tune into a short on-line mediation.  Mindful moments make us more productive. 

And 12 things of pride. What are 12 things you’ve achieved, or so much as done, in the past 12 months that make you feel proud?  Be specific.  They can be huge or tiny.  This one is a reflection exercise that’s all about the feeling that rises when you so much as think of them.  It’s also the only one we don’t do every day.  Some of us practice this one at the end of each week, for others it’s a monthly thing.  We all write them down, rereading them is an excellent reminder that we can do amazing things, in those moments when our spirits need lifting.  We also share them with others, and ask others what they are proud of.  Our group’s final meeting for the year is on December 23 and each and everyone of us looks forward to the sharing.   

Our list may or may not suit you.  There might be some points you don’t agree with. Some points you’d prefer to increase or spend less time with.  I come to my list and the way I approach each idea from a background in neuroscience and psychology, and trainings in mindfulness for busy minds, breathwork, yoga, adaptive movement (chair yoga, seated dance, exercise for those with physical limitations or in cognitive decline) and laughter therapy.  . 

If you’ve reached this far, thank you for reading and from my heart to yours, what ever this time of year means to you, I wish you a very merry Christmas, a joy filled festive season, a wonderful end of the year, and a brilliant start to the new year.