[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.51,0:00:12.52,Default,,0000,0000,0000,,[ Music ]
Dialogue: 0,0:00:13.52,0:00:18.18,Default,,0000,0000,0000,,[ Applause ]
Dialogue: 0,0:00:18.68,0:00:19.79,Default,,0000,0000,0000,,>> Mindfulness.
Dialogue: 0,0:00:20.66,0:00:23.07,Default,,0000,0000,0000,,Truly become quite the buzzword in recent times,
Dialogue: 0,0:00:23.26,0:00:25.62,Default,,0000,0000,0000,,even though mindfulness practices\Nhave been used for millennia.
Dialogue: 0,0:00:26.82,0:00:30.08,Default,,0000,0000,0000,,Most of us are in agreement that\Nmindfulness practices are a positive thing
Dialogue: 0,0:00:30.08,0:00:31.12,Default,,0000,0000,0000,,and would benefit our life.
Dialogue: 0,0:00:31.61,0:00:34.49,Default,,0000,0000,0000,,There's an abundant amount of research\Nillustrating the positive effect
Dialogue: 0,0:00:34.49,0:00:40.65,Default,,0000,0000,0000,,that mindfulness practices have on quality of\Nlife, improved focus, and decreased stress.
Dialogue: 0,0:00:41.88,0:00:44.60,Default,,0000,0000,0000,,From Fortune 500 companies\Nto elementary schools,
Dialogue: 0,0:00:44.60,0:00:48.88,Default,,0000,0000,0000,,mindfulness practices are being used\Nevery day in practical application
Dialogue: 0,0:00:49.16,0:00:52.04,Default,,0000,0000,0000,,and controlled studies with wonderful outcomes.
Dialogue: 0,0:00:53.27,0:00:58.38,Default,,0000,0000,0000,,Unfortunately, most of us tend\Nto pump the brakes when we think
Dialogue: 0,0:00:58.38,0:01:04.45,Default,,0000,0000,0000,,about sequestering even a small amount of\Ntime or quiet space to practice mindfulness.
Dialogue: 0,0:01:05.66,0:01:08.63,Default,,0000,0000,0000,,You might think to yourself, a quiet space.
Dialogue: 0,0:01:09.60,0:01:10.23,Default,,0000,0000,0000,,Ten minutes.
Dialogue: 0,0:01:10.69,0:01:12.43,Default,,0000,0000,0000,,What? Forget it.
Dialogue: 0,0:01:12.43,0:01:15.04,Default,,0000,0000,0000,,I don't have time.
Dialogue: 0,0:01:15.26,0:01:18.68,Default,,0000,0000,0000,,We allow in the, out of survival and\Nthe moment we allow screaming children,
Dialogue: 0,0:01:19.22,0:01:22.58,Default,,0000,0000,0000,,occupational pressures, general life stress,
Dialogue: 0,0:01:23.28,0:01:26.75,Default,,0000,0000,0000,,and technological distractions\Nto consume our precious minutes.
Dialogue: 0,0:01:28.88,0:01:32.69,Default,,0000,0000,0000,,The result of brushing mindfulness\Npractices aside is more stress
Dialogue: 0,0:01:32.69,0:01:34.67,Default,,0000,0000,0000,,and a decreased quality of life.
Dialogue: 0,0:01:36.51,0:01:41.89,Default,,0000,0000,0000,,What if I told you that the benefits of\Nmindfulness could be obtained in as little
Dialogue: 0,0:01:41.89,0:01:45.07,Default,,0000,0000,0000,,as 30 seconds in almost any setting?
Dialogue: 0,0:01:45.07,0:01:50.76,Default,,0000,0000,0000,,You might think that I'm selling snake oil\Nor at a minimum, it's too good to be true.
Dialogue: 0,0:01:51.83,0:01:53.93,Default,,0000,0000,0000,,The reality is it is true.
Dialogue: 0,0:01:54.62,0:01:58.86,Default,,0000,0000,0000,,And is being done regularly by people that I've\Ntrained in the method that I'm about to share
Dialogue: 0,0:01:58.86,0:02:03.25,Default,,0000,0000,0000,,with you, ranging from elite\Nathletes to doctors to parents.
Dialogue: 0,0:02:05.47,0:02:08.58,Default,,0000,0000,0000,,I first developed the technique\NI call the Three by Three Method
Dialogue: 0,0:02:08.79,0:02:11.09,Default,,0000,0000,0000,,when my daughter was about one year old.
Dialogue: 0,0:02:12.43,0:02:16.41,Default,,0000,0000,0000,,For those of you with children, you know\Nthat parenting brings about great joy but,
Dialogue: 0,0:02:16.41,0:02:18.64,Default,,0000,0000,0000,,also, an incredible amount of stress.
Dialogue: 0,0:02:19.53,0:02:25.71,Default,,0000,0000,0000,,I found myself in experiencing increased muscle\Ntension, headaches, and anxiety as I rushed
Dialogue: 0,0:02:25.71,0:02:29.35,Default,,0000,0000,0000,,from home to work to home to the playground.
Dialogue: 0,0:02:30.11,0:02:32.78,Default,,0000,0000,0000,,To home to bed to work to\Nhome to the playground.
Dialogue: 0,0:02:32.78,0:02:34.81,Default,,0000,0000,0000,,And on and on, the carousel went.
Dialogue: 0,0:02:34.99,0:02:37.08,Default,,0000,0000,0000,,I became extremely uncomfortable.
Dialogue: 0,0:02:37.63,0:02:40.51,Default,,0000,0000,0000,,And so, I set out to do something about it.
Dialogue: 0,0:02:40.69,0:02:44.47,Default,,0000,0000,0000,,Now, as a psychotherapist working in the\Nhigh-pressure environment of the Silicon Valley,
Dialogue: 0,0:02:45.13,0:02:48.34,Default,,0000,0000,0000,,I am inherently passionate\Nabout mindfulness techniques.
Dialogue: 0,0:02:48.99,0:02:50.02,Default,,0000,0000,0000,,Thought I had it in the bag.
Dialogue: 0,0:02:50.80,0:02:52.40,Default,,0000,0000,0000,,I set out to give it a try.
Dialogue: 0,0:02:53.45,0:02:58.87,Default,,0000,0000,0000,,Unfortunately, I fell right into the hurry,\Nhurry, hurry, I don't have time trap.
Dialogue: 0,0:02:59.94,0:03:00.83,Default,,0000,0000,0000,,What'd that get me?
Dialogue: 0,0:03:01.30,0:03:04.30,Default,,0000,0000,0000,,More stress, more headaches,\Nmore anxiety, the whole thing.
Dialogue: 0,0:03:04.30,0:03:09.25,Default,,0000,0000,0000,,I kept plugging along and still\Nhad very little positive result.
Dialogue: 0,0:03:09.66,0:03:12.14,Default,,0000,0000,0000,,So, I thought well, maybe I'll\Ntry and get some feedback.
Dialogue: 0,0:03:12.22,0:03:15.31,Default,,0000,0000,0000,,I started wearing a heart rate\Nmonitor to gauge my physical response
Dialogue: 0,0:03:15.34,0:03:16.98,Default,,0000,0000,0000,,to different techniques that I was trying.
Dialogue: 0,0:03:19.13,0:03:23.15,Default,,0000,0000,0000,,Kept plugging along and still was not having\Nthe type of result that I had hoped for.
Dialogue: 0,0:03:23.67,0:03:29.20,Default,,0000,0000,0000,,Until I paired one of the most basic\Nbreathing techniques alongside one
Dialogue: 0,0:03:29.20,0:03:31.46,Default,,0000,0000,0000,,of the most basic mindfulness techniques.
Dialogue: 0,0:03:32.14,0:03:32.96,Default,,0000,0000,0000,,That's when it clicked.
Dialogue: 0,0:03:34.72,0:03:35.97,Default,,0000,0000,0000,,That was the gamechanger.
Dialogue: 0,0:03:37.01,0:03:39.33,Default,,0000,0000,0000,,My heart rate began to drop consistently.
Dialogue: 0,0:03:40.07,0:03:45.29,Default,,0000,0000,0000,,My psychological responses to stressors in\Nthe environment were significantly altered.
Dialogue: 0,0:03:46.29,0:03:48.67,Default,,0000,0000,0000,,Thus, the Three by Three Method was born.
Dialogue: 0,0:03:51.84,0:03:54.67,Default,,0000,0000,0000,,The Three by Three Method is extremely simple.
Dialogue: 0,0:03:56.18,0:04:01.89,Default,,0000,0000,0000,,All you're going to do is identify one\Nphysical object in the environment, name it,
Dialogue: 0,0:04:02.31,0:04:04.82,Default,,0000,0000,0000,,and take one deep breath,\Nand repeat it three times.
Dialogue: 0,0:04:06.02,0:04:09.94,Default,,0000,0000,0000,,Now, keep in mind, most everyone that\NI've trained in this model looked at me
Dialogue: 0,0:04:09.94,0:04:12.64,Default,,0000,0000,0000,,like I was spouting nonsense\Nuntil they tried it.
Dialogue: 0,0:04:12.64,0:04:15.02,Default,,0000,0000,0000,,So, you're not alone if you're\Nfeeling that same way right now.
Dialogue: 0,0:04:15.02,0:04:17.24,Default,,0000,0000,0000,,And don't worry, we're going to\Ndo it together in just a minute.
Dialogue: 0,0:04:17.24,0:04:19.64,Default,,0000,0000,0000,,Okay? Want to do it together?
Dialogue: 0,0:04:19.83,0:04:20.24,Default,,0000,0000,0000,,>> [group speaking] Yeah.
Dialogue: 0,0:04:20.24,0:04:20.66,Default,,0000,0000,0000,,>> All right.
Dialogue: 0,0:04:22.45,0:04:27.52,Default,,0000,0000,0000,,So, I want you to find, think and find\Nthree physical objects in your environment.
Dialogue: 0,0:04:27.52,0:04:28.60,Default,,0000,0000,0000,,It can be anything.
Dialogue: 0,0:04:28.60,0:04:29.80,Default,,0000,0000,0000,,It can be your desk.
Dialogue: 0,0:04:29.96,0:04:31.95,Default,,0000,0000,0000,,Someone sitting next to you.
Dialogue: 0,0:04:31.95,0:04:32.90,Default,,0000,0000,0000,,Your computer screen.
Dialogue: 0,0:04:32.90,0:04:34.73,Default,,0000,0000,0000,,A lamp. Literally, anything.
Dialogue: 0,0:04:35.53,0:04:41.63,Default,,0000,0000,0000,,It's important not to fall into a particular\Ntrap that I've seen many people fall in,
Dialogue: 0,0:04:41.91,0:04:45.93,Default,,0000,0000,0000,,and that is to add subjective\Ndescriptors to the object.
Dialogue: 0,0:04:46.05,0:04:48.59,Default,,0000,0000,0000,,Like, that's my favorite stool.
Dialogue: 0,0:04:49.03,0:04:50.62,Default,,0000,0000,0000,,Or I really like Johnny.
Dialogue: 0,0:04:51.11,0:04:54.70,Default,,0000,0000,0000,,When we add these subjective\Ndescriptors, adjectives, etcetera,
Dialogue: 0,0:04:54.70,0:04:57.77,Default,,0000,0000,0000,,it brings about subtle emotional\Nreactions that muddle the process.
Dialogue: 0,0:04:57.77,0:05:00.65,Default,,0000,0000,0000,,So, you're simply going to say that's a stool.
Dialogue: 0,0:05:01.30,0:05:01.99,Default,,0000,0000,0000,,Nothing else.
Dialogue: 0,0:05:02.73,0:05:06.14,Default,,0000,0000,0000,,And when you name the object, you're\Ngoing to do so in your mind, not out loud.
Dialogue: 0,0:05:06.14,0:05:09.80,Default,,0000,0000,0000,,If you're doing this at work or on the bus\Nor on the train, people might start to think,
Dialogue: 0,0:05:09.90,0:05:12.98,Default,,0000,0000,0000,,you know, you're having a\Nlittle trouble that day.
Dialogue: 0,0:05:12.98,0:05:17.34,Default,,0000,0000,0000,,Okay. And when you take your breath,\Nyou're going to do so through your nose
Dialogue: 0,0:05:17.34,0:05:19.26,Default,,0000,0000,0000,,or your mouth, whatever is comfortable for you.
Dialogue: 0,0:05:21.29,0:05:25.20,Default,,0000,0000,0000,,Ultimately, it is best if you choose the\Nobject yourself and for the sake of this talk
Dialogue: 0,0:05:25.20,0:05:27.76,Default,,0000,0000,0000,,and for us to do it together,\Nthings to be expeditious,
Dialogue: 0,0:05:28.15,0:05:29.81,Default,,0000,0000,0000,,I've picked out three objects for us.
Dialogue: 0,0:05:30.44,0:05:34.59,Default,,0000,0000,0000,,This pointer, that stool, and this screen.
Dialogue: 0,0:05:34.59,0:05:37.45,Default,,0000,0000,0000,,Ready to give it a try together?
Dialogue: 0,0:05:37.45,0:05:38.03,Default,,0000,0000,0000,,All right.
Dialogue: 0,0:05:38.03,0:05:38.59,Default,,0000,0000,0000,,Here we go.
Dialogue: 0,0:05:39.98,0:05:40.86,Default,,0000,0000,0000,,That's a pointer.
Dialogue: 0,0:05:41.53,0:05:42.19,Default,,0000,0000,0000,,Take a deep breath [breathing].
Dialogue: 0,0:05:47.09,0:05:48.07,Default,,0000,0000,0000,,That's a stool.
Dialogue: 0,0:05:48.85,0:05:49.26,Default,,0000,0000,0000,,Deep breath [breathing].
Dialogue: 0,0:05:49.83,0:05:54.73,Default,,0000,0000,0000,,That's a screen.
Dialogue: 0,0:05:55.66,0:05:59.01,Default,,0000,0000,0000,,Another deep breath [breathing].
Dialogue: 0,0:06:01.77,0:06:03.43,Default,,0000,0000,0000,,So, how do you feel?
Dialogue: 0,0:06:04.100,0:06:06.05,Default,,0000,0000,0000,,A little less stressed?
Dialogue: 0,0:06:06.80,0:06:08.46,Default,,0000,0000,0000,,More, a little more relaxed?
Dialogue: 0,0:06:08.92,0:06:09.41,Default,,0000,0000,0000,,It's good.
Dialogue: 0,0:06:09.41,0:06:11.62,Default,,0000,0000,0000,,Right. And it's insanely simple.
Dialogue: 0,0:06:12.30,0:06:15.63,Default,,0000,0000,0000,,I even use it at night if I wake up\Nworried about the children or work
Dialogue: 0,0:06:15.63,0:06:17.37,Default,,0000,0000,0000,,or whatever it is and I can't get back to sleep.
Dialogue: 0,0:06:17.37,0:06:19.81,Default,,0000,0000,0000,,And you'd better believe\Nthat I was using it behind
Dialogue: 0,0:06:19.81,0:06:24.28,Default,,0000,0000,0000,,that curtain before coming\Nout here today [laughter].
Dialogue: 0,0:06:24.28,0:06:26.99,Default,,0000,0000,0000,,I, backstage, I even did\Nwhat I call a Nine by Nine,
Dialogue: 0,0:06:26.99,0:06:29.22,Default,,0000,0000,0000,,which is doing the whole\Nprocess three times in a row.
Dialogue: 0,0:06:29.22,0:06:31.64,Default,,0000,0000,0000,,And you can do that, too, if\Nyou're ever really in a tight spot
Dialogue: 0,0:06:31.64,0:06:33.22,Default,,0000,0000,0000,,or coming out to give a TEDx talk.
Dialogue: 0,0:06:35.26,0:06:38.25,Default,,0000,0000,0000,,So, when are you going to use the\NThree by Three Method in your life?
Dialogue: 0,0:06:39.10,0:06:45.47,Default,,0000,0000,0000,,We all experience repeated stressors in our\Ndaily lives that tax our ability to stay present
Dialogue: 0,0:06:45.47,0:06:48.59,Default,,0000,0000,0000,,in the current moment, focus,\Nand manage our stress.
Dialogue: 0,0:06:49.19,0:06:54.37,Default,,0000,0000,0000,,I want you to take a moment to think about one\Nof these repeated stressors that you experience.
Dialogue: 0,0:06:55.72,0:06:57.21,Default,,0000,0000,0000,,This shouldn't be too hard.
Dialogue: 0,0:06:58.91,0:06:59.78,Default,,0000,0000,0000,,Everyone have something?
Dialogue: 0,0:06:59.78,0:07:03.67,Default,,0000,0000,0000,,Okay. So, let's make a promise to each other.
Dialogue: 0,0:07:04.45,0:07:08.68,Default,,0000,0000,0000,,The next time that we experience one\Nof these stressors, we'll use the Three
Dialogue: 0,0:07:08.68,0:07:10.95,Default,,0000,0000,0000,,by Three Method to try and manage it.
Dialogue: 0,0:07:11.80,0:07:12.24,Default,,0000,0000,0000,,Deal?
Dialogue: 0,0:07:12.24,0:07:13.54,Default,,0000,0000,0000,,>> [group speaking] Yeah.
Dialogue: 0,0:07:13.54,0:07:18.51,Default,,0000,0000,0000,,>> Great. So, what is the future\Nof the Three by Three Method?
Dialogue: 0,0:07:18.80,0:07:23.65,Default,,0000,0000,0000,,The people who are using the Three by Three\NMethod continue to inspire me in the myriad
Dialogue: 0,0:07:23.87,0:07:29.15,Default,,0000,0000,0000,,of situations and occupations and life\Nsettings in which they're using it.
Dialogue: 0,0:07:29.84,0:07:34.33,Default,,0000,0000,0000,,I have an elite runner using it\Nduring long races to keep stamina.
Dialogue: 0,0:07:35.19,0:07:40.56,Default,,0000,0000,0000,,A spine surgeon using it during\Ncomplex procedures to stay calm.
Dialogue: 0,0:07:41.30,0:07:44.64,Default,,0000,0000,0000,,Even a CEO using it right\Nbefore making big decisions.
Dialogue: 0,0:07:46.37,0:07:49.50,Default,,0000,0000,0000,,Really, anyone can use it in almost any setting.
Dialogue: 0,0:07:49.90,0:07:53.02,Default,,0000,0000,0000,,From parents to business people to\Ndoctors to athletes, it doesn't matter.
Dialogue: 0,0:07:54.91,0:07:58.15,Default,,0000,0000,0000,,Finally, the Three by Three Method can be used
Dialogue: 0,0:07:58.25,0:08:02.67,Default,,0000,0000,0000,,to help us avoid the ever-growing\Naddictive nature
Dialogue: 0,0:08:03.33,0:08:06.81,Default,,0000,0000,0000,,of the impulse to check our digital devices.
Dialogue: 0,0:08:09.58,0:08:14.58,Default,,0000,0000,0000,,The next time that you're in line at the store\Nand you have that urge to take your phone out
Dialogue: 0,0:08:15.42,0:08:19.05,Default,,0000,0000,0000,,and check social media, send\Na text, read an email.
Dialogue: 0,0:08:20.27,0:08:27.47,Default,,0000,0000,0000,,Don't. Use the Three by Three Method instead,\Nto bring yourself back to the current moment.
Dialogue: 0,0:08:29.46,0:08:31.05,Default,,0000,0000,0000,,Every moment has meaning.
Dialogue: 0,0:08:32.11,0:08:33.56,Default,,0000,0000,0000,,Time is precious.
Dialogue: 0,0:08:34.90,0:08:35.64,Default,,0000,0000,0000,,Don't miss out.
Dialogue: 0,0:08:37.24,0:08:40.16,Default,,0000,0000,0000,,Thank you for sharing this moment with me.
Dialogue: 0,0:08:41.52,0:08:47.28,Default,,0000,0000,0000,,[ Applause ]