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[av_heading tag=’h1′ padding=’25’ heading=’Step by Step to Building Mental Toughness’ color=” style=” custom_font=” size=” subheading_active=” subheading_size=’15’ custom_class=”][/av_heading]
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Step #2- IMPROVE YOUR FOCUS
Stress and pressure flow downhill. Unfortunately, we can’t handle much overflow.
There are so many distractions in our life that we can become agitated, upset, or down and not even know why. Was it that person in traffic, or that so called friend who hasn’t replied back?
We multitask so much, I’m not sure we even know what multi-tasking is anymore. Doing four things at once?
We are also perfectionists, and that means our minds are constantly running, always churning.
We are all so busy that we don’t spend any time to recharge and refocus. We need to maximize the transitions in life.
We simply need to allow ourselves to focus.
It’s one of the major skills on the pyramid of success. We can begin training our focus by becoming deliberate about our focus.
Developing specific focus habits starting at just 3 minutes a day.
The best way to train our focus is to follow this step-by-step process.
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[av_icon_box position=’left_content’ boxed=” icon=’ue85f’ font=’entypo-fontello’ title=’1. Remove any noise around you and just sit.’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#b02b2c’ custom_font=’#ffffff’ custom_border=”]
Be still…
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[av_icon_box position=’left_content’ boxed=” icon=’ue8aa’ font=’entypo-fontello’ title=’2. Set the timer on your phone to 3 minutes.’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#edae44′ custom_font=’#ffffff’ custom_border=”]
You’ll progress, but start at 3 minutes…
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[av_icon_box position=’left_content’ boxed=” icon=’ue82d’ font=’entypo-fontello’ title=’3. Download and listen to the rectangle breathing audio.’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#7bb0e7′ custom_font=’#ffffff’ custom_border=”]
On the breathing audio, you’ll begin deliberate breathing by doing rectangle breathing. You’ll breathe in on 6, hold it for 2 seconds, out 6 seconds, hold it for 2 seconds, and so on…
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[av_icon_box position=’left_content’ boxed=” icon=’ue826′ font=’entypo-fontello’ title=’4. Close your eyes and focus on your breathing.’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#745f7e’ custom_font=’#ffffff’ custom_border=”][/av_icon_box]
[av_icon_box position=’left_content’ boxed=” icon=’ue82f’ font=’entypo-fontello’ title=’5. Fill up your stomach with air first followed by your lungs. ‘ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#edae44′ custom_font=’#ffffff’ custom_border=”]
This requires you to focus on your breathing so it is correct.
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[av_icon_box position=’left_content’ boxed=” icon=’ue8a3′ font=’entypo-fontello’ title=’6. Allow your focus to only be on your breathing.’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#7bb0e7′ custom_font=’#ffffff’ custom_border=”]
Download the breathing guide
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[av_icon_box position=’left_content’ boxed=” icon=’ue8a3′ font=’entypo-fontello’ title=’7. Stay focused on your breathing’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#b02b2c’ custom_font=’#ffffff’ custom_border=”]
Any distractions or when your mind wanders, re-focus just on your breathing.
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[av_icon_box position=’left_content’ boxed=” icon=’ue812′ font=’entypo-fontello’ title=’8. After 3 minutes, take one last deep breath, open your eyes, and resume your day.’ link=” linktarget=” linkelement=” font_color=’custom’ custom_title=” custom_content=” color=’custom’ custom_bg=’#745f7e’ custom_font=’#ffffff’ custom_border=”][/av_icon_box]
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When thoughts pop in the mind, just bring your focus back to your breathing and listening to the audio.
I did a session with a baseball team once and after a few minutes asked them to raise their hand if they did it without any thoughts popping in their head.
All raised their hands! Yeah right!!
So, I’m the only insane crazy one that couldn’t shut my mind off?
Focused breathing is about progress, not perfection.
I had to focus and become deliberate about my breathing….
My thoughts still raced every time I did this exercise, but something happened, and I don’t know exactly when, but a change started to occur and I could focus better.
What we hope to do with ease, we first must do with due diligence.
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