SELF- MANAGEMENT

• Eff ec hvely manage HreH, C•Jnfr, 11 Impul ses, and mvt1va le yvursel f f 1J sel cmd
achieve goal ~' (cmel 019).

Mindfu l Counting Game

M
E A human being 's attention span has been passed up by a goldfish! Studies show that humans can onl y focus
D for B sec.onds, whereas a g oldfish can focus for Q seconds! WHAT?!?I Thu s, tra ining your mind to focus will
I help strengthen memory, concentration, and impr ove mental resilience .

T
A Practice Count up: Count down:
T Take a mindful seated p~ ture and settle
INHALE EXHALE INHALE EXHALE
into your body. Breathe in for a count of
I breath
one and then breathe out silently say ing breath breath breath
0 one. CROSS OFF THE BREATH BOX ..
N
Next, gentty inhale and silefltly count to
7 7
two . Exhale while counting two.
CROSS OFF THE BREATH BOX.
2 2 6 6
Continue this proceu of counting up on
every inhale and exhale until you reach a 3 3 5 5
count of seven .
4 4 4 4
When you reach a count of seven, reverse
the process and count back d own from 7
5 5 3 3
to I breath. CROSS OFF THE BREATH BOX
ON THE WAY DOWN.
6 6 2 2
Don ·t worry ,f yovr mind wond er, ; ifs
going lo happen / Notice what svrfoces
then refocvs yo vr m,nd bock to
co vnling . N o ivdgmenls !vs/ ho ve fvn
a Sto y cvn o vs and practice being focvs ed
a W hat did you expertence during this mindful counting
practice? What did you notice about your thoughts?

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My biggest 1--.c,-n~ S.-\0-~ ~\(,ti\,
i
distraction in life is:
i
ij
How co n this help when you are distracted?
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44 Copy right© 2019 by Chri!ty Curt1: Yogo and HolenChambef ~ iology. Al l right: rererYcd.