0:00:18.663,0:00:20.654
Mindfulness.

0:00:20.654,0:00:23.314
It's really become[br]quite the buzzword in recent times

0:00:23.314,0:00:26.371
even though mindfulness practices[br]have been used for millennia.

0:00:26.831,0:00:27.944
Most of us agree

0:00:27.944,0:00:30.167
that mindfulness practices[br]are a positive thing

0:00:30.167,0:00:31.809
and would benefit our life.

0:00:31.809,0:00:33.087
There's abundant research

0:00:33.087,0:00:36.085
illustrating the positive effect[br]that mindfulness practices have

0:00:36.085,0:00:41.264
on quality of life, improved focus,[br]and decreased stress.

0:00:41.958,0:00:44.613
From Fortune 500 companies[br]to elementary schools,

0:00:44.613,0:00:47.340
mindfulness practices[br]are being used every day

0:00:47.340,0:00:50.722
in practical application[br]and controlled studies

0:00:50.722,0:00:52.583
with wonderful outcomes.

0:00:53.283,0:00:54.749
Unfortunately,

0:00:54.749,0:00:57.955
most of us tend to pump the brakes

0:00:57.955,0:01:01.476
when we think about sequestering[br]even a small amount of time

0:01:01.476,0:01:03.254
or a quiet space

0:01:03.254,0:01:05.286
to practice mindfulness.

0:01:05.646,0:01:07.348
You might think to yourself,

0:01:07.348,0:01:09.225
"A quiet space?

0:01:09.595,0:01:10.728
Ten minutes?

0:01:10.728,0:01:11.908
What?

0:01:11.908,0:01:12.908
Forget it.

0:01:12.908,0:01:14.233
I don't have time."

0:01:15.263,0:01:17.274
Out of survival in the moment,

0:01:17.274,0:01:19.191
we allow screaming children,

0:01:19.191,0:01:21.167
occupational pressures,

0:01:21.167,0:01:23.242
general life stress,

0:01:23.242,0:01:24.899
and technological distractions

0:01:24.899,0:01:27.417
to consume our precious minutes.

0:01:28.877,0:01:31.670
The result of brushing[br]mindfulness practices aside

0:01:31.670,0:01:32.884
is more stress

0:01:32.884,0:01:35.386
and a decreased quality of life.

0:01:36.536,0:01:39.759
What if I told you[br]that the benefits of mindfulness

0:01:39.759,0:01:43.849
could be obtained[br]in as little as 30 seconds

0:01:43.849,0:01:45.831
in almost any setting?

0:01:46.881,0:01:49.045
You might think[br]that I'm selling snake oil

0:01:49.045,0:01:51.495
or, at a minimum,[br]it's too good to be true.

0:01:51.805,0:01:53.130
The reality is

0:01:53.130,0:01:54.575
it is true

0:01:54.575,0:01:55.975
and is being done regularly

0:01:55.975,0:01:59.690
by people that I've trained in the method[br]that I'm about to share with you,

0:01:59.690,0:02:04.105
ranging from elite athletes[br]to doctors to parents.

0:02:05.445,0:02:08.772
I first developed the technique[br]I call "the 3x3 Method"

0:02:08.772,0:02:11.856
when my daughter was about one year old.

0:02:12.836,0:02:16.276
For those of you with children,[br]you know that parenting brings great joy

0:02:16.276,0:02:19.146
but also an incredible amount of stress.

0:02:19.516,0:02:23.243
I found myself experiencing[br]increased muscle tension,

0:02:23.243,0:02:24.994
headaches, and anxiety

0:02:24.994,0:02:29.808
as I rushed from home to work[br]to home to the playground,

0:02:30.048,0:02:32.669
to home to bed to work[br]to home to the playground,

0:02:32.669,0:02:35.436
and on and on the carousel went.

0:02:35.436,0:02:37.682
I became extremely uncomfortable,

0:02:37.682,0:02:39.942
and so I set out to do something about it.

0:02:40.692,0:02:41.968
Now, as a psychotherapist

0:02:41.968,0:02:45.120
working in the high-pressured[br]environment of the Silicon Valley,

0:02:45.120,0:02:48.973
I am inherently passionate[br]about mindfulness techniques.

0:02:48.973,0:02:50.783
Thought I had it in the bag.

0:02:51.063,0:02:52.926
I set out to give it a try.

0:02:53.416,0:02:54.884
Unfortunately,

0:02:54.884,0:02:59.614
I fell right into the "hurry, hurry,[br]hurry, I don't have time" trap.

0:02:59.969,0:03:01.302
What'd that get me?

0:03:01.302,0:03:04.945
More stress, more headaches,[br]more anxiety - the whole thing.

0:03:05.995,0:03:09.653
I kept plugging along[br]and still had very little positive result.

0:03:09.933,0:03:12.620
So I thought, well, maybe I'll try[br]and get some feedback.

0:03:12.620,0:03:13.936
I wore a heart rate monitor

0:03:13.936,0:03:17.592
to gauge my physical response[br]to different techniques that I was trying.

0:03:19.112,0:03:20.221
Kept plugging along

0:03:20.221,0:03:23.646
and still was not having[br]the type of result that I had hoped for

0:03:23.646,0:03:28.268
until I paired one of the most basic[br]breathing techniques

0:03:28.268,0:03:32.123
alongside one of the most basic[br]mindfulness techniques.

0:03:32.123,0:03:33.220
That's when it clicked.

0:03:33.220,0:03:34.591
(Finger snap)

0:03:34.691,0:03:36.604
That was the game changer.

0:03:36.894,0:03:39.812
My heart rate began to drop consistently.

0:03:40.052,0:03:43.631
My psychological responses[br]to stressors in the environment

0:03:43.631,0:03:46.105
were significantly altered.

0:03:46.455,0:03:49.109
Thus, "The 3x3 Method" was born.

0:03:51.803,0:03:55.340
The 3x3 Method is extremely simple.

0:03:56.230,0:03:57.891
All you're going to do

0:03:57.891,0:04:01.410
is identify one physical object[br]in the environment,

0:04:01.410,0:04:02.413
name it,

0:04:02.413,0:04:03.625
and take one deep breath,

0:04:03.625,0:04:05.640
and repeat it three times.

0:04:06.006,0:04:09.481
Now, keep in mind, most everyone[br]that I've trained in this model

0:04:09.481,0:04:11.432
looked at me like I was spouting nonsense

0:04:11.432,0:04:13.016
until they tried it.

0:04:13.016,0:04:15.121
So you're not alone[br]if you feel the same way,

0:04:15.121,0:04:18.451
and don't worry, we're going to do it[br]together in just a minute, okay?

0:04:18.451,0:04:19.549
Want to do it together?

0:04:19.549,0:04:20.551
Audience: Yeah.

0:04:20.551,0:04:21.548
All right.

0:04:22.978,0:04:24.338
So I want you to find -

0:04:24.338,0:04:27.780
think of and find three physical objects[br]in your environment.

0:04:27.780,0:04:28.782
It can be anything:

0:04:28.782,0:04:32.020
it can be your desk,[br]someone sitting next to you,

0:04:32.020,0:04:33.770
your computer screen, a lamp.

0:04:33.770,0:04:35.603
Literally anything.

0:04:35.603,0:04:40.267
It's important not to fall[br]into a particular trap

0:04:40.267,0:04:41.932
that I've seen many people fall in,

0:04:41.932,0:04:46.035
and that is to add[br]subjective descriptors to the object,

0:04:46.035,0:04:48.967
like that's my favorite stool

0:04:48.967,0:04:51.410
or I really like Johnny.

0:04:51.410,0:04:54.722
When we add these subjective[br]descriptors, adjectives, etcetera,

0:04:54.722,0:04:58.200
it brings about subtle emotional reactions[br]that muddle the process.

0:04:58.200,0:04:59.672
So you're simply going to say,

0:04:59.672,0:05:01.144
"That's a stool."

0:05:01.144,0:05:02.710
Nothing else.

0:05:02.710,0:05:05.562
When you name the object,[br]you're going to do so in your mind,

0:05:05.562,0:05:06.704
not out loud.

0:05:06.704,0:05:08.854
If you do this at work[br]or on the bus or train,

0:05:08.854,0:05:10.967
people might start to think, you know,

0:05:10.967,0:05:12.869
you're having a little trouble that day.

0:05:12.869,0:05:14.091
Okay?

0:05:14.091,0:05:15.685
And when you take your breath,

0:05:15.685,0:05:17.986
you're going to do so[br]through your nose or mouth,

0:05:17.986,0:05:20.007
whatever is comfortable for you.

0:05:21.287,0:05:24.006
Ultimately, it is best[br]if you choose the objects yourself,

0:05:24.006,0:05:26.714
but for the sake of this talk[br]and for us to do it together

0:05:26.714,0:05:28.157
and things to be expeditious,

0:05:28.157,0:05:30.428
I've picked out three objects for us:

0:05:30.428,0:05:35.067
this pointer, that stool, and this screen.

0:05:35.812,0:05:37.341
Ready to give it a try together?

0:05:37.341,0:05:39.023
All right, here we go.

0:05:39.913,0:05:41.234
That's a pointer.

0:05:41.574,0:05:42.587
Take a deep breath.

0:05:42.587,0:05:43.806
(Inhales)

0:05:44.381,0:05:45.661
(Exhales)

0:05:47.076,0:05:48.584
That's a stool.

0:05:48.864,0:05:49.920
Deep breath.

0:05:49.920,0:05:51.194
(Inhales)

0:05:51.804,0:05:53.054
(Exhales)

0:05:53.974,0:05:55.415
That's a screen.

0:05:55.735,0:05:56.839
Another deep breath.

0:05:56.839,0:05:58.217
(Inhales)

0:05:58.977,0:06:00.277
(Exhales)

0:06:01.758,0:06:04.059
So, how do you feel?

0:06:05.029,0:06:06.685
A little less stressed?

0:06:07.285,0:06:09.031
A little more relaxed?

0:06:09.031,0:06:10.227
It's good, right?

0:06:10.227,0:06:12.320
And it's insanely simple.

0:06:12.320,0:06:14.038
I even use it at night if I wake up,

0:06:14.038,0:06:16.225
worried about the children[br]or work or whatever,

0:06:16.225,0:06:17.826
and I can't get back to sleep.

0:06:17.826,0:06:18.976
And you'd better believe

0:06:18.976,0:06:22.211
that I was using it behind that curtain[br]before coming out here today.

0:06:22.211,0:06:23.351
Okay?

0:06:24.315,0:06:26.983
Backstage, I even did what I call a "9x9,"

0:06:26.983,0:06:29.218
which is doing the process[br]three times in a row,

0:06:29.218,0:06:31.741
and you can do that too[br]if you're ever in a tight spot

0:06:31.741,0:06:33.864
or coming out to give a TEDx Talk.

0:06:33.864,0:06:35.231
(Laughter)

0:06:35.231,0:06:38.686
So when are you going to use[br]the 3x3 Method in your life?

0:06:39.166,0:06:43.452
We all experience repeated stressors[br]in our daily lives

0:06:43.452,0:06:46.835
that tax our ability[br]to stay present in the current moment,

0:06:46.835,0:06:49.077
focus, and manage our stress.

0:06:49.367,0:06:50.650
I want you to take a moment

0:06:50.650,0:06:54.850
to think about one of these[br]repeated stressors that you experience.

0:06:55.980,0:06:58.047
It shouldn't be too hard.

0:06:58.941,0:07:00.549
Everyone have something?

0:07:00.969,0:07:02.080
Okay.

0:07:02.080,0:07:04.051
So let's make a promise to each other:

0:07:04.371,0:07:07.600
the next time that we experience[br]one of these stressors,

0:07:07.600,0:07:11.428
we'll use the 3x3 Method[br]to try and manage it.

0:07:11.828,0:07:12.831
Deal?

0:07:12.831,0:07:13.834
Audience: Yeah.

0:07:13.834,0:07:14.854
Great.

0:07:14.854,0:07:18.708
So, what is the future of the 3x3 Method?

0:07:18.708,0:07:22.824
The people who are using the 3x3 Method[br]continue to inspire me

0:07:22.824,0:07:28.225
in the myriad of situations[br]and occupations and life settings

0:07:28.225,0:07:29.730
in which they're using it.

0:07:30.040,0:07:34.877
I have an elite runner using it[br]during long races to keep stamina;

0:07:35.227,0:07:41.126
a spine surgeon using it[br]during complex procedures to stay calm;

0:07:41.193,0:07:45.294
even a CEO using it[br]right before making big decisions.

0:07:46.554,0:07:49.614
Really, anyone can use it[br]in almost any setting -

0:07:49.856,0:07:52.422
from parents to business people[br]to doctors to athletes.

0:07:52.422,0:07:53.689
It doesn't matter.

0:07:55.040,0:07:56.091
Finally,

0:07:56.091,0:07:58.301
the 3x3 Method can be used

0:07:58.301,0:07:59.981
to help us avoid

0:07:59.981,0:08:03.271
the ever-growing, addictive nature

0:08:03.271,0:08:07.251
of the impulse[br]to check our digital devices.

0:08:07.251,0:08:08.465
(Laughter)

0:08:09.566,0:08:11.140
The next time that you're in line

0:08:11.140,0:08:12.585
at the store

0:08:12.585,0:08:15.381
and you have that urge[br]to take your phone out

0:08:15.381,0:08:19.748
and check social media,[br]send a text, read an email -

0:08:20.188,0:08:21.312
don't.

0:08:21.812,0:08:24.411
Use the 3x3 Method instead

0:08:24.411,0:08:28.136
to bring yourself[br]back to the current moment.

0:08:29.443,0:08:31.502
Every moment has meaning.

0:08:32.242,0:08:34.027
Time is precious.

0:08:34.923,0:08:36.175
Don't miss out.

0:08:37.325,0:08:40.759
Thank you for sharing this moment with me.

0:08:41.039,0:08:43.226
(Applause)