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Clarity Meditation - Easy Exercises for Focus and Productivity

\\u201cSlow down if you don\'t want to burn out.\\u201d -Lia Dunlap\\xa0

When was the last time that you took a break? If you are like many hard-working, dedicated, and high-achieving leaders, you are multitasking. You\\u2019re pushing to get two or three more things done. Trying to get that last thing in. Each day you increase the intensity. If truth be told, you\'re about to burn out. In this week\'s episode, Lia Dunlap walks you through a clarity meditation and talks about easy exercises for focus and productivity.

Part One of \\u2018Overcoming Adversity - Thought Leadership Through Life Experience\\u2019

You may be telling yourself all kinds of things: you\'ll rest when you get home or take an extra-long lunch. You could be making an excuse that there\'s a lot of time to sit around and meditate all day. The universe may give you a real reason to slow down. It may decide on your behalf. It could be having the flu, maybe a twisted ankle, or aching back. When your body has reached its limit, it will force you to stop.

\\u201cKeep pushing yourself to the edge every day but don\'t forget to breathe.\\u201d \\u2013 Lia Dunlap (03:02-03:19)

Think back to when you were a kid. You threatened to hold your breath until you got something you wanted. But you can\'t do it. That\'s why moms don\'t worry about it too much. Your body will eventually force you to breathe.

Even if you pass out, your body starts to breathe on your behalf. That is how important breathing is. Breath is life. So, you can go ahead. Keep pushing yourself right to the edge every day.\\xa0

You can kill those goals. You can bust through those ceilings and you can even shatter those limitations. Just don\'t forget, breathe while you\'re at it.

Here\\u2019s a great relaxation technique: compression breathing. Stand up wherever you are and take a nice normal deep breath. Notice how it feels. How does your body feel? How are your feet position? Is your weight in the heels or the toes? Maybe on the sides.\\xa0

Just take some time to observe. Now, shake it all off. Move your hands out to the sides, right to your rib cage. Place them in from the elbows facing forward. Put your chin down a little bit and then slide it backward.

You might feel like you have a double chin. Then, move your head back slightly. Take another deep breath while keeping your arms tight. Don\'t let your shoulders slide back. Keep them in line with your chest. Fill up your chest with air.\\xa0

It should feel like you\'re pressing on your ribs if you\'re doing it correctly, then your arms. If you\'re in the right position, that\'s what you\'ll feel. Be sure to inhale without lifting your shoulders. This is a tricky one. Inhale as if you\'re filling your lungs and then exhale by pressing the air out.

Part Two of \\u2018Overcoming Adversity - Thought Leadership Through Life Experience\\u2019

As you do these things, you\'ll notice fascinating things happening. Your body is breathing and fully expanding, which is cool. You\'ll see after you\'ve done with three of these breaths that you don\'t want to slump forward or slouch anymore. Your body is standing in a balanced state.

\\u201cGive yourself permission to take a break once in a while.\\u201d \\u2013 Lia Dunlap (15:19-15:27)

If you\'re sitting right now, take a deep breath and slowly exhale. You want to feel like you\'re pressing the air out. Not by force, but deliberately. Become aware of your body. Just allow yourself to really focus on that feeling of breath. If you want, you can go ahead and let your eyes close. Notice the air around you, on your skin. Notice as many details as you can as you focus on breathing.

If any thoughts come in, let them float by. For now, you\'re just being present with your body and your breath. Let it feel like it\'s moving through your body. Give yourself permission to let it flow through. You\'ll be feeling good all over for no reason at all. Remember, this is a simple technique, and you can do it on your own at any time. Just find a quiet place, relax, and follow these simple steps.

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