[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:18.66,0:00:20.65,Default,,0000,0000,0000,,Mindfulness.
Dialogue: 0,0:00:20.65,0:00:23.31,Default,,0000,0000,0000,,It's really become\Nquite the buzzword in recent times
Dialogue: 0,0:00:23.31,0:00:26.37,Default,,0000,0000,0000,,even though mindfulness practices\Nhave been used for millennia.
Dialogue: 0,0:00:26.83,0:00:27.94,Default,,0000,0000,0000,,Most of us agree
Dialogue: 0,0:00:27.94,0:00:30.17,Default,,0000,0000,0000,,that mindfulness practices\Nare a positive thing
Dialogue: 0,0:00:30.17,0:00:31.81,Default,,0000,0000,0000,,and would benefit our life.
Dialogue: 0,0:00:31.81,0:00:33.09,Default,,0000,0000,0000,,There's abundant research
Dialogue: 0,0:00:33.09,0:00:36.08,Default,,0000,0000,0000,,illustrating the positive effect\Nthat mindfulness practices have
Dialogue: 0,0:00:36.08,0:00:41.26,Default,,0000,0000,0000,,on quality of life, improved focus,\Nand decreased stress.
Dialogue: 0,0:00:41.96,0:00:44.61,Default,,0000,0000,0000,,From Fortune 500 companies\Nto elementary schools,
Dialogue: 0,0:00:44.61,0:00:47.34,Default,,0000,0000,0000,,mindfulness practices\Nare being used every day
Dialogue: 0,0:00:47.34,0:00:50.72,Default,,0000,0000,0000,,in practical application\Nand controlled studies
Dialogue: 0,0:00:50.72,0:00:52.58,Default,,0000,0000,0000,,with wonderful outcomes.
Dialogue: 0,0:00:53.28,0:00:54.75,Default,,0000,0000,0000,,Unfortunately,
Dialogue: 0,0:00:54.75,0:00:57.96,Default,,0000,0000,0000,,most of us tend to pump the brakes
Dialogue: 0,0:00:57.96,0:01:01.48,Default,,0000,0000,0000,,when we think about sequestering\Neven a small amount of time
Dialogue: 0,0:01:01.48,0:01:03.25,Default,,0000,0000,0000,,or a quiet space
Dialogue: 0,0:01:03.25,0:01:05.29,Default,,0000,0000,0000,,to practice mindfulness.
Dialogue: 0,0:01:05.65,0:01:07.35,Default,,0000,0000,0000,,You might think to yourself,
Dialogue: 0,0:01:07.35,0:01:09.22,Default,,0000,0000,0000,,"A quiet space?
Dialogue: 0,0:01:09.60,0:01:10.73,Default,,0000,0000,0000,,Ten minutes?
Dialogue: 0,0:01:10.73,0:01:11.91,Default,,0000,0000,0000,,What?
Dialogue: 0,0:01:11.91,0:01:12.91,Default,,0000,0000,0000,,Forget it.
Dialogue: 0,0:01:12.91,0:01:14.23,Default,,0000,0000,0000,,I don't have time."
Dialogue: 0,0:01:15.26,0:01:17.27,Default,,0000,0000,0000,,Out of survival in the moment,
Dialogue: 0,0:01:17.27,0:01:19.19,Default,,0000,0000,0000,,we allow screaming children,
Dialogue: 0,0:01:19.19,0:01:21.17,Default,,0000,0000,0000,,occupational pressures,
Dialogue: 0,0:01:21.17,0:01:23.24,Default,,0000,0000,0000,,general life stress,
Dialogue: 0,0:01:23.24,0:01:24.90,Default,,0000,0000,0000,,and technological distractions
Dialogue: 0,0:01:24.90,0:01:27.42,Default,,0000,0000,0000,,to consume our precious minutes.
Dialogue: 0,0:01:28.88,0:01:31.67,Default,,0000,0000,0000,,The result of brushing\Nmindfulness practices aside
Dialogue: 0,0:01:31.67,0:01:32.88,Default,,0000,0000,0000,,is more stress
Dialogue: 0,0:01:32.88,0:01:35.39,Default,,0000,0000,0000,,and a decreased quality of life.
Dialogue: 0,0:01:36.54,0:01:39.76,Default,,0000,0000,0000,,What if I told you\Nthat the benefits of mindfulness
Dialogue: 0,0:01:39.76,0:01:43.85,Default,,0000,0000,0000,,could be obtained\Nin as little as 30 seconds
Dialogue: 0,0:01:43.85,0:01:45.83,Default,,0000,0000,0000,,in almost any setting?
Dialogue: 0,0:01:46.88,0:01:49.04,Default,,0000,0000,0000,,You might think\Nthat I'm selling snake oil
Dialogue: 0,0:01:49.04,0:01:51.50,Default,,0000,0000,0000,,or, at a minimum,\Nit's too good to be true.
Dialogue: 0,0:01:51.80,0:01:53.13,Default,,0000,0000,0000,,The reality is
Dialogue: 0,0:01:53.13,0:01:54.58,Default,,0000,0000,0000,,it is true
Dialogue: 0,0:01:54.58,0:01:55.98,Default,,0000,0000,0000,,and is being done regularly
Dialogue: 0,0:01:55.98,0:01:59.69,Default,,0000,0000,0000,,by people that I've trained in the method\Nthat I'm about to share with you,
Dialogue: 0,0:01:59.69,0:02:04.10,Default,,0000,0000,0000,,ranging from elite athletes\Nto doctors to parents.
Dialogue: 0,0:02:05.44,0:02:08.77,Default,,0000,0000,0000,,I first developed the technique\NI call "the 3x3 Method"
Dialogue: 0,0:02:08.77,0:02:11.86,Default,,0000,0000,0000,,when my daughter was about one year old.
Dialogue: 0,0:02:12.84,0:02:16.28,Default,,0000,0000,0000,,For those of you with children,\Nyou know that parenting brings great joy
Dialogue: 0,0:02:16.28,0:02:19.15,Default,,0000,0000,0000,,but also an incredible amount of stress.
Dialogue: 0,0:02:19.52,0:02:23.24,Default,,0000,0000,0000,,I found myself experiencing\Nincreased muscle tension,
Dialogue: 0,0:02:23.24,0:02:24.99,Default,,0000,0000,0000,,headaches, and anxiety
Dialogue: 0,0:02:24.99,0:02:29.81,Default,,0000,0000,0000,,as I rushed from home to work\Nto home to the playground,
Dialogue: 0,0:02:30.05,0:02:32.67,Default,,0000,0000,0000,,to home to bed to work\Nto home to the playground,
Dialogue: 0,0:02:32.67,0:02:35.44,Default,,0000,0000,0000,,and on and on the carousel went.
Dialogue: 0,0:02:35.44,0:02:37.68,Default,,0000,0000,0000,,I became extremely uncomfortable,
Dialogue: 0,0:02:37.68,0:02:39.94,Default,,0000,0000,0000,,and so I set out to do something about it.
Dialogue: 0,0:02:40.69,0:02:41.97,Default,,0000,0000,0000,,Now, as a psychotherapist
Dialogue: 0,0:02:41.97,0:02:45.12,Default,,0000,0000,0000,,working in the high-pressured\Nenvironment of the Silicon Valley,
Dialogue: 0,0:02:45.12,0:02:48.97,Default,,0000,0000,0000,,I am inherently passionate\Nabout mindfulness techniques.
Dialogue: 0,0:02:48.97,0:02:50.78,Default,,0000,0000,0000,,Thought I had it in the bag.
Dialogue: 0,0:02:51.06,0:02:52.93,Default,,0000,0000,0000,,I set out to give it a try.
Dialogue: 0,0:02:53.42,0:02:54.88,Default,,0000,0000,0000,,Unfortunately,
Dialogue: 0,0:02:54.88,0:02:59.61,Default,,0000,0000,0000,,I fell right into the "hurry, hurry,\Nhurry, I don't have time" trap.
Dialogue: 0,0:02:59.97,0:03:01.30,Default,,0000,0000,0000,,What'd that get me?
Dialogue: 0,0:03:01.30,0:03:04.94,Default,,0000,0000,0000,,More stress, more headaches,\Nmore anxiety - the whole thing.
Dialogue: 0,0:03:05.100,0:03:09.65,Default,,0000,0000,0000,,I kept plugging along\Nand still had very little positive result.
Dialogue: 0,0:03:09.93,0:03:12.62,Default,,0000,0000,0000,,So I thought, well, maybe I'll try\Nand get some feedback.
Dialogue: 0,0:03:12.62,0:03:13.94,Default,,0000,0000,0000,,I wore a heart rate monitor
Dialogue: 0,0:03:13.94,0:03:17.59,Default,,0000,0000,0000,,to gauge my physical response\Nto different techniques that I was trying.
Dialogue: 0,0:03:19.11,0:03:20.22,Default,,0000,0000,0000,,Kept plugging along
Dialogue: 0,0:03:20.22,0:03:23.65,Default,,0000,0000,0000,,and still was not having\Nthe type of result that I had hoped for
Dialogue: 0,0:03:23.65,0:03:28.27,Default,,0000,0000,0000,,until I paired one of the most basic\Nbreathing techniques
Dialogue: 0,0:03:28.27,0:03:32.12,Default,,0000,0000,0000,,alongside one of the most basic\Nmindfulness techniques.
Dialogue: 0,0:03:32.12,0:03:33.22,Default,,0000,0000,0000,,That's when it clicked.
Dialogue: 0,0:03:33.22,0:03:34.59,Default,,0000,0000,0000,,(Finger snap)
Dialogue: 0,0:03:34.69,0:03:36.60,Default,,0000,0000,0000,,That was the game changer.
Dialogue: 0,0:03:36.89,0:03:39.81,Default,,0000,0000,0000,,My heart rate began to drop consistently.
Dialogue: 0,0:03:40.05,0:03:43.63,Default,,0000,0000,0000,,My psychological responses\Nto stressors in the environment
Dialogue: 0,0:03:43.63,0:03:46.10,Default,,0000,0000,0000,,were significantly altered.
Dialogue: 0,0:03:46.46,0:03:49.11,Default,,0000,0000,0000,,Thus, "The 3x3 Method" was born.
Dialogue: 0,0:03:51.80,0:03:55.34,Default,,0000,0000,0000,,The 3x3 Method is extremely simple.
Dialogue: 0,0:03:56.23,0:03:57.89,Default,,0000,0000,0000,,All you're going to do
Dialogue: 0,0:03:57.89,0:04:01.41,Default,,0000,0000,0000,,is identify one physical object\Nin the environment,
Dialogue: 0,0:04:01.41,0:04:02.41,Default,,0000,0000,0000,,name it,
Dialogue: 0,0:04:02.41,0:04:03.62,Default,,0000,0000,0000,,and take one deep breath,
Dialogue: 0,0:04:03.62,0:04:05.64,Default,,0000,0000,0000,,and repeat it three times.
Dialogue: 0,0:04:06.01,0:04:09.48,Default,,0000,0000,0000,,Now, keep in mind, most everyone\Nthat I've trained in this model
Dialogue: 0,0:04:09.48,0:04:11.43,Default,,0000,0000,0000,,looked at me like I was spouting nonsense
Dialogue: 0,0:04:11.43,0:04:13.02,Default,,0000,0000,0000,,until they tried it.
Dialogue: 0,0:04:13.02,0:04:15.12,Default,,0000,0000,0000,,So you're not alone\Nif you feel the same way,
Dialogue: 0,0:04:15.12,0:04:18.45,Default,,0000,0000,0000,,and don't worry, we're going to do it\Ntogether in just a minute, okay?
Dialogue: 0,0:04:18.45,0:04:19.55,Default,,0000,0000,0000,,Want to do it together?
Dialogue: 0,0:04:19.55,0:04:20.55,Default,,0000,0000,0000,,Audience: Yeah.
Dialogue: 0,0:04:20.55,0:04:21.55,Default,,0000,0000,0000,,All right.
Dialogue: 0,0:04:22.98,0:04:24.34,Default,,0000,0000,0000,,So I want you to find -
Dialogue: 0,0:04:24.34,0:04:27.78,Default,,0000,0000,0000,,think of and find three physical objects\Nin your environment.
Dialogue: 0,0:04:27.78,0:04:28.78,Default,,0000,0000,0000,,It can be anything:
Dialogue: 0,0:04:28.78,0:04:32.02,Default,,0000,0000,0000,,it can be your desk,\Nsomeone sitting next to you,
Dialogue: 0,0:04:32.02,0:04:33.77,Default,,0000,0000,0000,,your computer screen, a lamp.
Dialogue: 0,0:04:33.77,0:04:35.60,Default,,0000,0000,0000,,Literally anything.
Dialogue: 0,0:04:35.60,0:04:40.27,Default,,0000,0000,0000,,It's important not to fall\Ninto a particular trap
Dialogue: 0,0:04:40.27,0:04:41.93,Default,,0000,0000,0000,,that I've seen many people fall in,
Dialogue: 0,0:04:41.93,0:04:46.04,Default,,0000,0000,0000,,and that is to add\Nsubjective descriptors to the object,
Dialogue: 0,0:04:46.04,0:04:48.97,Default,,0000,0000,0000,,like that's my favorite stool
Dialogue: 0,0:04:48.97,0:04:51.41,Default,,0000,0000,0000,,or I really like Johnny.
Dialogue: 0,0:04:51.41,0:04:54.72,Default,,0000,0000,0000,,When we add these subjective\Ndescriptors, adjectives, etcetera,
Dialogue: 0,0:04:54.72,0:04:58.20,Default,,0000,0000,0000,,it brings about subtle emotional reactions\Nthat muddle the process.
Dialogue: 0,0:04:58.20,0:04:59.67,Default,,0000,0000,0000,,So you're simply going to say,
Dialogue: 0,0:04:59.67,0:05:01.14,Default,,0000,0000,0000,,"That's a stool."
Dialogue: 0,0:05:01.14,0:05:02.71,Default,,0000,0000,0000,,Nothing else.
Dialogue: 0,0:05:02.71,0:05:05.56,Default,,0000,0000,0000,,When you name the object,\Nyou're going to do so in your mind,
Dialogue: 0,0:05:05.56,0:05:06.70,Default,,0000,0000,0000,,not out loud.
Dialogue: 0,0:05:06.70,0:05:08.85,Default,,0000,0000,0000,,If you do this at work\Nor on the bus or train,
Dialogue: 0,0:05:08.85,0:05:10.97,Default,,0000,0000,0000,,people might start to think, you know,
Dialogue: 0,0:05:10.97,0:05:12.87,Default,,0000,0000,0000,,you're having a little trouble that day.
Dialogue: 0,0:05:12.87,0:05:14.09,Default,,0000,0000,0000,,Okay?
Dialogue: 0,0:05:14.09,0:05:15.68,Default,,0000,0000,0000,,And when you take your breath,
Dialogue: 0,0:05:15.68,0:05:17.99,Default,,0000,0000,0000,,you're going to do so\Nthrough your nose or mouth,
Dialogue: 0,0:05:17.99,0:05:20.01,Default,,0000,0000,0000,,whatever is comfortable for you.
Dialogue: 0,0:05:21.29,0:05:24.01,Default,,0000,0000,0000,,Ultimately, it is best\Nif you choose the objects yourself,
Dialogue: 0,0:05:24.01,0:05:26.71,Default,,0000,0000,0000,,but for the sake of this talk\Nand for us to do it together
Dialogue: 0,0:05:26.71,0:05:28.16,Default,,0000,0000,0000,,and things to be expeditious,
Dialogue: 0,0:05:28.16,0:05:30.43,Default,,0000,0000,0000,,I've picked out three objects for us:
Dialogue: 0,0:05:30.43,0:05:35.07,Default,,0000,0000,0000,,this pointer, that stool, and this screen.
Dialogue: 0,0:05:35.81,0:05:37.34,Default,,0000,0000,0000,,Ready to give it a try together?
Dialogue: 0,0:05:37.34,0:05:39.02,Default,,0000,0000,0000,,All right, here we go.
Dialogue: 0,0:05:39.91,0:05:41.23,Default,,0000,0000,0000,,That's a pointer.
Dialogue: 0,0:05:41.57,0:05:42.59,Default,,0000,0000,0000,,Take a deep breath.
Dialogue: 0,0:05:42.59,0:05:43.81,Default,,0000,0000,0000,,(Inhales)
Dialogue: 0,0:05:44.38,0:05:45.66,Default,,0000,0000,0000,,(Exhales)
Dialogue: 0,0:05:47.08,0:05:48.58,Default,,0000,0000,0000,,That's a stool.
Dialogue: 0,0:05:48.86,0:05:49.92,Default,,0000,0000,0000,,Deep breath.
Dialogue: 0,0:05:49.92,0:05:51.19,Default,,0000,0000,0000,,(Inhales)
Dialogue: 0,0:05:51.80,0:05:53.05,Default,,0000,0000,0000,,(Exhales)
Dialogue: 0,0:05:53.97,0:05:55.42,Default,,0000,0000,0000,,That's a screen.
Dialogue: 0,0:05:55.74,0:05:56.84,Default,,0000,0000,0000,,Another deep breath.
Dialogue: 0,0:05:56.84,0:05:58.22,Default,,0000,0000,0000,,(Inhales)
Dialogue: 0,0:05:58.98,0:06:00.28,Default,,0000,0000,0000,,(Exhales)
Dialogue: 0,0:06:01.76,0:06:04.06,Default,,0000,0000,0000,,So, how do you feel?
Dialogue: 0,0:06:05.03,0:06:06.68,Default,,0000,0000,0000,,A little less stressed?
Dialogue: 0,0:06:07.28,0:06:09.03,Default,,0000,0000,0000,,A little more relaxed?
Dialogue: 0,0:06:09.03,0:06:10.23,Default,,0000,0000,0000,,It's good, right?
Dialogue: 0,0:06:10.23,0:06:12.32,Default,,0000,0000,0000,,And it's insanely simple.
Dialogue: 0,0:06:12.32,0:06:14.04,Default,,0000,0000,0000,,I even use it at night if I wake up,
Dialogue: 0,0:06:14.04,0:06:16.22,Default,,0000,0000,0000,,worried about the children\Nor work or whatever,
Dialogue: 0,0:06:16.22,0:06:17.83,Default,,0000,0000,0000,,and I can't get back to sleep.
Dialogue: 0,0:06:17.83,0:06:18.98,Default,,0000,0000,0000,,And you'd better believe
Dialogue: 0,0:06:18.98,0:06:22.21,Default,,0000,0000,0000,,that I was using it behind that curtain\Nbefore coming out here today.
Dialogue: 0,0:06:22.21,0:06:23.35,Default,,0000,0000,0000,,Okay?
Dialogue: 0,0:06:24.32,0:06:26.98,Default,,0000,0000,0000,,Backstage, I even did what I call a "9x9,"
Dialogue: 0,0:06:26.98,0:06:29.22,Default,,0000,0000,0000,,which is doing the process\Nthree times in a row,
Dialogue: 0,0:06:29.22,0:06:31.74,Default,,0000,0000,0000,,and you can do that too\Nif you're ever in a tight spot
Dialogue: 0,0:06:31.74,0:06:33.86,Default,,0000,0000,0000,,or coming out to give a TEDx Talk.
Dialogue: 0,0:06:33.86,0:06:35.23,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:06:35.23,0:06:38.69,Default,,0000,0000,0000,,So when are you going to use\Nthe 3x3 Method in your life?
Dialogue: 0,0:06:39.17,0:06:43.45,Default,,0000,0000,0000,,We all experience repeated stressors\Nin our daily lives
Dialogue: 0,0:06:43.45,0:06:46.84,Default,,0000,0000,0000,,that tax our ability\Nto stay present in the current moment,
Dialogue: 0,0:06:46.84,0:06:49.08,Default,,0000,0000,0000,,focus, and manage our stress.
Dialogue: 0,0:06:49.37,0:06:50.65,Default,,0000,0000,0000,,I want you to take a moment
Dialogue: 0,0:06:50.65,0:06:54.85,Default,,0000,0000,0000,,to think about one of these\Nrepeated stressors that you experience.
Dialogue: 0,0:06:55.98,0:06:58.05,Default,,0000,0000,0000,,It shouldn't be too hard.
Dialogue: 0,0:06:58.94,0:07:00.55,Default,,0000,0000,0000,,Everyone have something?
Dialogue: 0,0:07:00.97,0:07:02.08,Default,,0000,0000,0000,,Okay.
Dialogue: 0,0:07:02.08,0:07:04.05,Default,,0000,0000,0000,,So let's make a promise to each other:
Dialogue: 0,0:07:04.37,0:07:07.60,Default,,0000,0000,0000,,the next time that we experience\None of these stressors,
Dialogue: 0,0:07:07.60,0:07:11.43,Default,,0000,0000,0000,,we'll use the 3x3 Method\Nto try and manage it.
Dialogue: 0,0:07:11.83,0:07:12.83,Default,,0000,0000,0000,,Deal?
Dialogue: 0,0:07:12.83,0:07:13.83,Default,,0000,0000,0000,,Audience: Yeah.
Dialogue: 0,0:07:13.83,0:07:14.85,Default,,0000,0000,0000,,Great.
Dialogue: 0,0:07:14.85,0:07:18.71,Default,,0000,0000,0000,,So, what is the future of the 3x3 Method?
Dialogue: 0,0:07:18.71,0:07:22.82,Default,,0000,0000,0000,,The people who are using the 3x3 Method\Ncontinue to inspire me
Dialogue: 0,0:07:22.82,0:07:28.22,Default,,0000,0000,0000,,in the myriad of situations\Nand occupations and life settings
Dialogue: 0,0:07:28.22,0:07:29.73,Default,,0000,0000,0000,,in which they're using it.
Dialogue: 0,0:07:30.04,0:07:34.88,Default,,0000,0000,0000,,I have an elite runner using it\Nduring long races to keep stamina;
Dialogue: 0,0:07:35.23,0:07:41.13,Default,,0000,0000,0000,,a spine surgeon using it\Nduring complex procedures to stay calm;
Dialogue: 0,0:07:41.19,0:07:45.29,Default,,0000,0000,0000,,even a CEO using it\Nright before making big decisions.
Dialogue: 0,0:07:46.55,0:07:49.61,Default,,0000,0000,0000,,Really, anyone can use it\Nin almost any setting -
Dialogue: 0,0:07:49.86,0:07:52.42,Default,,0000,0000,0000,,from parents to business people\Nto doctors to athletes.
Dialogue: 0,0:07:52.42,0:07:53.69,Default,,0000,0000,0000,,It doesn't matter.
Dialogue: 0,0:07:55.04,0:07:56.09,Default,,0000,0000,0000,,Finally,
Dialogue: 0,0:07:56.09,0:07:58.30,Default,,0000,0000,0000,,the 3x3 Method can be used
Dialogue: 0,0:07:58.30,0:07:59.98,Default,,0000,0000,0000,,to help us avoid
Dialogue: 0,0:07:59.98,0:08:03.27,Default,,0000,0000,0000,,the ever-growing, addictive nature
Dialogue: 0,0:08:03.27,0:08:07.25,Default,,0000,0000,0000,,of the impulse\Nto check our digital devices.
Dialogue: 0,0:08:07.25,0:08:08.46,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:08:09.57,0:08:11.14,Default,,0000,0000,0000,,The next time that you're in line
Dialogue: 0,0:08:11.14,0:08:12.58,Default,,0000,0000,0000,,at the store
Dialogue: 0,0:08:12.58,0:08:15.38,Default,,0000,0000,0000,,and you have that urge\Nto take your phone out
Dialogue: 0,0:08:15.38,0:08:19.75,Default,,0000,0000,0000,,and check social media,\Nsend a text, read an email -
Dialogue: 0,0:08:20.19,0:08:21.31,Default,,0000,0000,0000,,don't.
Dialogue: 0,0:08:21.81,0:08:24.41,Default,,0000,0000,0000,,Use the 3x3 Method instead
Dialogue: 0,0:08:24.41,0:08:28.14,Default,,0000,0000,0000,,to bring yourself\Nback to the current moment.
Dialogue: 0,0:08:29.44,0:08:31.50,Default,,0000,0000,0000,,Every moment has meaning.
Dialogue: 0,0:08:32.24,0:08:34.03,Default,,0000,0000,0000,,Time is precious.
Dialogue: 0,0:08:34.92,0:08:36.18,Default,,0000,0000,0000,,Don't miss out.
Dialogue: 0,0:08:37.32,0:08:40.76,Default,,0000,0000,0000,,Thank you for sharing this moment with me.
Dialogue: 0,0:08:41.04,0:08:43.23,Default,,0000,0000,0000,,(Applause)