Great video. Many thanks. The technique is simple and elegant. You have to select a physical object, name it in your mind without adding any adjectives, and inhale slowly and exhale slowly. Repeat three times. E.g." That's a pointer" / take a deep breath. "That's a stool" / take a deep breath. "That's a screen" / take a deep breath. It really calms you down in 30 seconds.
I have used a very similar technique for a few years now and can attest to its usefulness. When I use it my stress, etc. always decreases. And when I don't, it always remains. Simple as that.
This method is both simple and effective. I try to remember to focus on my breathing, but when my emotions are strong this can be hard. With this method, I like being able to name an object that I can see and touch, then to breathe in and out. Once I take those three breaths, it is then easier to continue to watch the in and out of my breaths. Thank you Phil.
I started mindfulness meditation last week. Sometimes just 10 minutes for the meditation seem too long for me. This is a great tip! I’ll try this at my work and everywhere.
Thanks Phil, I am a Mom of 5 kids and one has multiple diagnoses. When you said pick a stressful situation that happened alot the first thing I thought was going to 1 of his multiple dr for a visit. (Which is happening tomorrow.) I am going to apply this technique and pray it brings focus and relief. Thanks.
So true that we allow so much noise to impact our minds. I love how you said that ignoring mindfulness results in more stress and a decreased quality of life. This is so true. We need mindfulness both in the workplace and at home! Cheers!
This is a lot of what my practice (Wicca) teaches and its helped me a lot. I've also been doing some counseling and she's taught me this technique for when I can not get my mind to focus due to my PTSD and stress etc and its been very helpful.
Have not used the 3x3 yet. Will try, sounds good and practical. It is part of my life to pause, focus and breathe with attention the moment stress, crisis or panic occurs around or within me. Don't have to think about it. I made it part of "how I tick". Because it works immediately!
Glad I found this video! I struggle with anxiety and driving is extremely hard! Been trying to understand the mindfulness technique, this video makes it simple ! Thank you so much !!
@@adamhunt9263 hi Adam. I've usually found the best option is so simply pull off the road and wait until it subsides. I've tried to talk myself out of it, or through it, but as you may know panic is immune to logic. One thing though- these episodes pass. They ALWAYS pass. Learning to meditate and being disciplined in its practice has made me whole- at home with me.
There are people who enjoy boasting about themselves, gloating with pride. They want to intimidate others by showing off their achievements and this is how they feel a sense of stability. However, if you show those people that you do not give much care about what they say, their inner anxiety rises. It is your calmness that rather intimidates them. Personally, I experienced a person who would endlessly boast of his accomplishments. If I didn’t show the right reactions, the person would try to pick up a fight or would be discouraged from talking any further. He would start out by saying “I’ve been earning … just this week!” Or sometimes, he would suddenly be glum and wouldn’t continue the conversation. To him, I was a person who should be envious of him and see him as a role model. It is better to keep a social distance from these types of people. They will do their best to hear what they want to hear from you. They may get angry at you, or may try to logically persuade you. They may try to get your empathy by acting upset, or may bluff to make you jealous. How do I know this so well? I was one of them. I was considered to be comparatively more successful in a few aspects compared to people of my age. Honestly, I think I got lucky, but back then, I just enjoyed being a show-off.
This is great especially for athletes and in particular tennis players. I wonder if the audience might not have perceived a more effective experience had they not been in an already relaxed environment. This needs to be experienced when a person is actively anxious to fully appreciate it.
"Most of us tend to pump the brakes when we think about sequestering a small amount of time or a quiet space for mindfulnessz"... Phil has created "time" and at the same time made a seemingly complex, time consuming and unobtainable practice into something so simple, easy and time subsuming that we'd be foolish to not do it.
I have become a great fan of yours after learning and applying this method . I would be grateful if you kindly share any other materials that would help us increase our productivity. Thank you !!
I'm infatuated with this. I recently enjoyed a similar book, and I was truly infatuated with it. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash
Amazing technique, but there is one technique that I use and it works for me all the time. I stop talking in my mind. Thinking stops automatically when we stop saying words in mind after that there are only mute images which disappear automatically because there is no sound in that image. Hence, the thought doesn't go further and create thought chain. Give it a try and see the results.
I've many times thought if i could stop the words in my mind, that would do the trick. I haven't been able to succeed at this yet. Please share the method!
@@wendylcs4283 I'm practicing the same method that Megha Sarge mentioned. When I start to think about something, or talk in my mind, I try to stop it and say in my mind "Be present, be present, be present"
How do you stop it? Do you bring yourself back to not talking when you accidentally start again? I feel like I can't get my inner monologue to turn off.
I really enjoyed this. Videos like this are what keeps us smaller channels forward leaning. Thank you! 🌿 I implement minimalist and mindfulness principles into my everyday life. Have an awesome day everyone!
Thank you for this useful mindfulness information. It's such an important practice to develop in today's world - and nice to hear a short practice is feasible and effective. Mindfulness doesn't have to be complicated, does it? Thanks again
Guys breathing through the ears is a pro tip just saying. Pretend to do it while meditating and it's much easier to watch your breath without controlling it
I didn't really get how many repetitions should be done for each object. He says "say the name, make one deep breath, THEN repeat 3 times for each object. Does the word THEN mean we're gonna have to do it 4 times altogether? Or the first time counts too, so it is 3 times including the first repetition? Will be very thankful to receive a reply. ,:-)
The Buddha taught mindfulness to the world first time. Read Buddha's teaching.then you will find original explanations of mindfulness. Greetings from sri Lanka
mindfulness is a poor translation of anapanasati, more meaningful if we see it as introspection of breathing. the point is to relax and calm body mind. all this concentration on objects can lead to headaches. in fact the word concentration is translation of samadhi which really means harmony.
Marveling at this wisdom? A book of complementary insights is what I'd suggest next. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze
This is not really mindfullness or meditation, its a relaxation method, its a great one and relaxing is the first step thowards mindfullness but its not it.
I made some simple explanation, don't know if it's accurate, but that's how I interpretated it. Your attention might be focused in some kind of emotion, thought or object that kind of dominates you or that you're not fully aware. When you notice your surroundings without any subjective interpretations, just seeing and labeling things as they are, you bring your attention to the present moment and further away from those chain of thoughts or emotions you were having. The breath helps you in those steps of focusing. This method looks really similar to some steps used to enter a meditation state and increase mindfulness. I hope this helps!
This video deserves atleast a million views. Way better than other Ted talks on mindfulness.
I'm a medical student struggling to stay focused whenever I study. Thank you so much for this!!
No problem! Hope Med School goes smoothly.
Same!
@@PhilBoissiere 1
I’m w you on that one 🥴
The mindfulness book "30 Days to Reduce Anxiety" by Harper Daniels is good. It has 30 exercises for meditation and mindfulness.
I just learned about this in group therapy yesterday, and I am going to practice it daily now, Thank you!
Great video. Many thanks. The technique is simple and elegant. You have to select a physical object, name it in your mind without adding any adjectives, and inhale slowly and exhale slowly. Repeat three times. E.g." That's a pointer" / take a deep breath. "That's a stool" / take a deep breath. "That's a screen" / take a deep breath. It really calms you down in 30 seconds.
Thank you Anton!
do this technique when you have repeating stress ( being married and have to see your wife everyday )
I am outta object to look in the house 🤣😂
This is mindfulness summed up perfectly. I will practice this now, very beneficial
I have used a very similar technique for a few years now and can attest to its usefulness. When I use it my stress, etc. always decreases. And when I don't, it always remains. Simple as that.
This one talk might, in fact, prevent me from a road rage incident. Rock on Phil.
Glad there is a public safety component Art!
Acceptance, another destressor. "I am going to be late" - when stuck in traffic, just accept it.
This comes up often, at work. Ranting over someone's driving.
EVERYONE has had a bad day/made a bad decision. It's someone else's day/turn.
not even the thought of dying prevents?
Short & hopefully effective, I will give it a try
This method is both simple and effective. I try to remember to focus on my breathing, but when my emotions are strong this can be hard. With this method, I like being able to name an object that I can see and touch, then to breathe in and out. Once I take those three breaths, it is then easier to continue to watch the in and out of my breaths. Thank you Phil.
My pleasure Dirk!
Love the simplicity of this technique. Implementing this into my daily routine...now. Thank you, Phil!
what happened
do u feel better?
How did Implementing it Go ?
It’s been 4 years. How is it going mate?
I love it.
It is so simple and it works.
I will keep it in mind.
Thanks for sharing 😊
I started mindfulness meditation last week. Sometimes just 10 minutes for the meditation seem too long for me. This is a great tip! I’ll try this at my work and everywhere.
Awesome!
Short, precise and to the point. Excellent Talk!
Thank you Yasmin!
Thanks Phil, I am a Mom of 5 kids and one has multiple diagnoses. When you said pick a stressful situation that happened alot the first thing I thought was going to 1 of his multiple dr for a visit. (Which is happening tomorrow.) I am going to apply this technique and pray it brings focus and relief. Thanks.
this actually works, should be shared more often
Thank you! Glad you found it helpful.
@@PhilBoissiere thank you!
“Every moment has meaning. Time is precious. Don’t miss out”. The beauty and truth of this presentation really does lie in its simplicity. Thank you.
Thank you for the meaningful comment!
The 3×3 has helped me a lot.
I love being told a simple, physical technique on how to approach mindfulness on an everyday basis. It’s simple and works.
So true that we allow so much noise to impact our minds. I love how you said that ignoring mindfulness results in more stress and a decreased quality of life. This is so true. We need mindfulness both in the workplace and at home! Cheers!
You rock Adriana!
Don't read comments while watching the video. Mindful living doesn't promote multitasking.
Oops too late
This is a lot of what my practice (Wicca) teaches and its helped me a lot. I've also been doing some counseling and she's taught me this technique for when I can not get my mind to focus due to my PTSD and stress etc and its been very helpful.
A simple method which actually has effects! Thank you!
Thank you Robert!
Great technique, whenever I feel stressed during studies I just use this technique and it's amazing
Wow. I actually watched the Ted Talk without checking email or social media.
exactly, i even went further to taking notes after the experiment.. have a good day ;)
Have not used the 3x3 yet. Will try, sounds good and practical.
It is part of my life to pause, focus and breathe with attention the moment stress, crisis or panic occurs around or within me.
Don't have to think about it. I made it part of "how I tick". Because it works immediately!
Greatest understanding
Glad I found this video! I struggle with anxiety and driving is extremely hard! Been trying to understand the mindfulness technique, this video makes it simple ! Thank you so much !!
I too am struggling with anxiety and for some odd reason its really affecting my driving. What if anything have you found that helps you?
@@adamhunt9263 hi Adam. I've usually found the best option is so simply pull off the road and wait until it subsides. I've tried to talk myself out of it, or through it, but as you may know panic is immune to logic. One thing though- these episodes pass. They ALWAYS pass.
Learning to meditate and being disciplined in its practice has made me whole- at home with me.
Everyone here are kindred spirits. It helps to know I’m not the only one struggling with these things.
@@boltzmannbrain8698 Well said!
This is a great technique. I feel calm and focused every time I use it. Thank you Phil :)
Glad you found it helpful Will! Thank you for letting me know!
Thank you from Germany!
i love mindfulness very much
There are people who enjoy boasting about themselves, gloating with pride. They want to intimidate others by showing off their achievements and this is how they feel a sense of stability. However, if you show those people that you do not give much care about what they say, their inner anxiety rises. It is your calmness that rather intimidates them. Personally, I experienced a person who would endlessly boast of his accomplishments. If I didn’t show the right reactions, the person would try to pick up a fight or would be discouraged from talking any further. He would start out by saying “I’ve been earning … just this week!” Or sometimes, he would suddenly be glum and wouldn’t continue the conversation. To him, I was a person who should be envious of him and see him as a role model. It is better to keep a social distance from these types of people. They will do their best to hear what they want to hear from you. They may get angry at you, or may try to logically persuade you. They may try to get your empathy by acting upset, or may bluff to make you jealous. How do I know this so well? I was one of them. I was considered to be comparatively more successful in a few aspects compared to people of my age. Honestly, I think I got lucky, but back then, I just enjoyed being a show-off.
This is great especially for athletes and in particular tennis players. I wonder if the audience might not have perceived a more effective experience had they not been in an already relaxed environment. This needs to be experienced when a person is actively anxious to fully appreciate it.
"Most of us tend to pump the brakes when we think about sequestering a small amount of time or a quiet space for mindfulnessz"... Phil has created "time" and at the same time made a seemingly complex, time consuming and unobtainable practice into something so simple, easy and time subsuming that we'd be foolish to not do it.
Thank you John!
5:28 meditation
3:48 3x3 method
Simple yet very powerful technique
Thanks Phil !
Glad it helped!
This easiestt method i ever learn on mindfulness
I have become a great fan of yours after learning and applying this method . I would be grateful if you kindly share any other materials that would help us increase our productivity. Thank you !!
Wow this is so simple and it does actually work!
Thanks for sharing your thoughts on this subject
I’m inspired and I’ve just started. The video was great about mindfulness.. definitely giving it a try.. thank u
Thank you for the kind words Sabrine!
Breathing positivity in a nutshell . Great job .
I like that comment ;)
Positive breathing, nice!
im 100% on board with this! its simple and effective
Thank you!
I am not a rabbit.
I'm infatuated with this. I recently enjoyed a similar book, and I was truly infatuated with it. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash
3X3 Method... DEAL or NO DEAL. Definitely will try... so DEAL!
The mindfulness book "30 Days to Reduce Anxiety" by Harper Daniels is good. It has 30 exercises for meditation and mindfulness.
Thank you!!!!
Many many thanks for making it easy
Amazing technique, but there is one technique that I use and it works for me all the time. I stop talking in my mind. Thinking stops automatically when we stop saying words in mind after that there are only mute images which disappear automatically because there is no sound in that image. Hence, the thought doesn't go further and create thought chain. Give it a try and see the results.
That sounds interesting! Wish I could use it ,
Not so easy to shut the voice especially when you ADHD :(
I've many times thought if i could stop the words in my mind, that would do the trick. I haven't been able to succeed at this yet. Please share the method!
@@wendylcs4283 I'm practicing the same method that Megha Sarge mentioned. When I start to think about something, or talk in my mind, I try to stop it and say in my mind "Be present, be present, be present"
How do you stop it? Do you bring yourself back to not talking when you accidentally start again? I feel like I can't get my inner monologue to turn off.
@@notgonnalie8654 yess true. It's sometimes tiring too, but much better than thinking about things I should'nt think about
The exercise is very insightful, simple and practical Thank you for sharing.
Thank you!
Very insightful and knowledgeable video...
buddhism philosophy, yoga and meditation is the way to go
I really enjoyed this. Videos like this are what keeps us smaller channels forward leaning. Thank you! 🌿 I implement minimalist and mindfulness principles into my everyday life. Have an awesome day everyone!
Thank you Josh!
Thank you for this useful mindfulness information. It's such an important practice to develop in today's world - and nice to hear a short practice is feasible and effective. Mindfulness doesn't have to be complicated, does it? Thanks again
Wonderful talk with a great hack to be mindful. ✌
Thank you Ajay!
Very Nice Technique
Awesome, thanks Phil!
Good one,thanks
It’s effective. Thank You.
Glad it was helpful!
I was about to breathe through my ears, good thing he said to use my nose or mouth. I like the method though, very simple
Thanks for trying it and commenting Devin!
Lol he actually means not necessarily from nose.
I assumed it had to be in through nose and out through mouth so I'm glad he specified
Guys breathing through the ears is a pro tip just saying. Pretend to do it while meditating and it's much easier to watch your breath without controlling it
Aim is for arya wisdom for mindfulness (sati)! ✨ 🙏 🙏 🙏
Fantastic. 🙏🏽
:)
Thanks sir !
Thank you so much sir for sharing this.. Its mind blowing will definitely use it
Oh I' ve invented the same method some time ago)) when I am overwhelmed
Still following ?
Extraordinary
Thank you!
Best ted talk ever?
Ever! 😜
Love brevity.
This is great...thank you!
Thank you Ayanna! I love the monotone filter you are using on your recent videos.
Great video and information thank you x
Thank you! You have a great channel.
Going to give this a go today 😊
How’d it go?
Great Video, I want to thank you great video thank you
Thank you!
Ty simple and effective 🛑
Thank you for sharing.
Thanks Narelle!
I like this idea, but where is the evidence besides anecdotal evidence? Any studies done on this method?
As Murphy's law goes, all my data evaporated with a computer crash. I would love to recreate it in a more controlled way. Any suggestions are welcome!
I didn't really get how many repetitions should be done for each object. He says "say the name, make one deep breath, THEN repeat 3 times for each object. Does the word THEN mean we're gonna have to do it 4 times altogether? Or the first time counts too, so it is 3 times including the first repetition?
Will be very thankful to receive a reply. ,:-)
deep words.
Thanks
Resumo: Respirar e prestar atenção na respiração tirando o foco do agente estressor do momento.
The Buddha taught mindfulness to the world first time. Read Buddha's teaching.then you will find original explanations of mindfulness. Greetings from sri Lanka
I’m just a little ant compared to the Buddha.
It's amazing i Will try it
Thank you for the props!
mindfulness is a poor translation of anapanasati, more meaningful if we see it as introspection of breathing. the point is to relax and calm body mind. all this concentration on objects can lead to headaches. in fact the word concentration is translation of samadhi which really means harmony.
Nice Phil!
Kerstin Liesenfeld with Morning Brain Bites. Recently interviewed on XING-Podcast. Actually teaches what you should do day to day...
Excellent. Thanks
Thank you Richard!
R.i.p sean lock
It’s like pointing a flashlight
Love it!
This is great
Thank you!
Mindfulness? I propose Mindemptyness as a much greater tool!
Marveling at this wisdom? A book of complementary insights is what I'd suggest next. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze
3:37
Simple and effective! Can I use it while driving?
Just stay focused on the road and be safe! Probably kept me from losing it in traffic before.
Plz update now. How it benefitted from this much long practice?
❤
I named the lamp 'Gordon'....deeeeeeep breath.
Love it! Lol
Ill let u know if it works for me 🙂 Tks
Did it work for you?
@@PhilBoissiere well, its only been a week and havent had to use it yet....been a good week 😊
Tks for ckg !
@@susan4yahshua Now plz update it further ❤️
@@vineetverma8430 man , i just haven't needed it yet !
I guess thats good .
The mike was in his nose?
lol this actually works, would like to know the science behind why this works.
Eye & concenration focus merged..
𝘔𝘪𝘯𝘥𝘧𝘶𝘭𝘯𝘦𝘴𝘴 𝘪𝘴 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘵𝘰 𝘶𝘴 𝘪𝘯 𝘦𝘷𝘦𝘳𝘺 𝘮𝘰𝘮𝘦𝘯𝘵, 𝘸𝘩𝘦𝘵𝘩𝘦𝘳 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘢𝘯𝘥 𝘣𝘰𝘥𝘺 𝘴𝘤𝘢𝘯𝘴, 𝘰𝘳 𝘮𝘪𝘯𝘥𝘧𝘶𝘭 𝘮𝘰𝘮𝘦𝘯𝘵 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦𝘴 𝘭𝘪𝘬𝘦 𝘵𝘢𝘬𝘪𝘯𝘨 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘱𝘢𝘶𝘴𝘦 𝘢𝘯𝘥 𝘣𝘳𝘦𝘢𝘵𝘩𝘦 𝘸𝘩𝘦𝘯 𝘵𝘩𝘦 𝘱𝘩𝘰𝘯𝘦 𝘳𝘪𝘯𝘨𝘴 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘳𝘶𝘴𝘩𝘪𝘯𝘨 𝘵𝘰 𝘢𝘯𝘴𝘸𝘦𝘳 𝘪𝘵.
It works!!!!
This is not really mindfullness or meditation, its a relaxation method, its a great one and relaxing is the first step thowards mindfullness but its not it.
I did not find it useful. Thinking of an object and take a deep breath?? How does it help?
I made some simple explanation, don't know if it's accurate, but that's how I interpretated it. Your attention might be focused in some kind of emotion, thought or object that kind of dominates you or that you're not fully aware. When you notice your surroundings without any subjective interpretations, just seeing and labeling things as they are, you bring your attention to the present moment and further away from those chain of thoughts or emotions you were having. The breath helps you in those steps of focusing. This method looks really similar to some steps used to enter a meditation state and increase mindfulness.
I hope this helps!
necesita subtitulo en español
Phil.. Y our mind wandering
Best. Thanks dude :)
Thank you!