Healthy Habits for Vibrant Living
Seminar 1 - Support Material
"How we spend our days is of course how we spend our lives." ~ Annie Dillard
"There is no artificial replacement for motion." ~ Pete Egoscue
"Sitting at your computer for any period of time can be a very exhausting even painful experience. Fixating on a computer screen fatigues by overriding natural reflexes that coordinate and align posture. Besides the logical need to vary movement there are also ways to enhance your sitting time and minimize muscular tension.
Discovering your psoas muscle (pronounced so-as) and understanding its functions will help you make better decisions as to how to position yourself, the height and type of chair to use and the height of your desk, keyboard and monitor." Read more...
- Sit on a flat chair
- Sit with your weight in front of sits bones
- Sit with your hip sockets higher than your knees
- Keep your feet on the floor
- Keep your jaw loose
- Position the monitor to be high enough that your eyes look directly at the screen while working
- It will help make you more creative
- It will help you stay healthy
- It will help you be more productive
- It's a great way to communicate
"In fact, walking is as close to a magic pill that we have. Just 30 minutes of walking each day is enough to dramatically reduce your risk of heart disease, colon cancer, breast cancer and dementia." Read more...
"Sitting in a meeting or in front of a screen does not get your creative juices flowing, according to research out of Stanford University. If you're hoping for inspiration to strike, you may want to try walking away." Read more...
"It is the reality of having temporal bodies that need to rest and recharge. A famous study of Wachovia employees, done a few years ago by Tony Schwartz and Catherine McCarthy, found that when people take regular breaks, they are measurably more productive." Read more...
It is vital to take regular breaks every hour or so: get up, walk about, rotate your ankles and stretch. The computer is a very potent "consciousness absorbing" device, so you'll need to find a way to remind yourself to take those breaks. See some suggestions in the Prescription section below.
- Take or make a phone call while standing or walking
- Breath Movement Exercise (see below in Breath section)
- Take a Water Break
- Go Outside for a Breath Break
- Take a Walking Meeting
- Walk Around the Office
- Visit a Colleague instead of Emailing Colleague
- Get on the floor and stretch during TV time
- Stand up and move during TV commercials
- Take an evening walk around the block
"Are you breathing just a little, and calling it a life?" ~ Mary Oliver
- Wake Up
- Driving/getting to work
- Before lunch breath break
- Before leaving work/end of work day
- Driving home
- During commercials
- Before bed
- When you see a meeting reminder on your computer, make it your breath reminder. (You'd be the most calm, centered and creative person at that meeting!)
"The mind is its own place and in itself, can make a Heaven of Hell, a Hell of Heaven" ~ John Milton
"...If I know everything about your external world, I can only predict 10% of your long-term happiness. 90% of your long-term happiness is predicted not by the external world, but by the way your brain processes the world. And if we change it, if we change our formula for happiness and success, what we can do is change the way that we can then affect reality...
...If you can raise somebody's level of positivity in the present, then their brain experiences what we now call a happiness advantage, which is your brain at positive performs significantly better than it does at negative, neutral or stressed. Your intelligence rises, your creativity rises, your energy levels rise. In fact, what we've found is that every single business outcome improves. Your brain at positive is 31% more productive than your brain at negative, neutral or stressed...
...We've done these things in research now in every single company that I've worked with, getting them to write down three new things that they're grateful for 21 days in a row, three new things each day. And at the end of that, their brain starts to retain a pattern of scanning the world not for the negative, but for the positive first."
"It's very different for me to say "I'm a grateful person", and to have a practice in Gratitude. It has a way of changing how we see our lives" ~ Diana Christinson
Place a stone or bean on top of alarm clock or next to your toothbrush and be grateful for one thing first thing in the morning and last thing before going to bed.