My husband and I often talk about how growing up in the 80s and 90s was so much different than it is today. Humans today have so much more noise and stimulation to contend with than ever before. It’s hard enough for adults with fully developed brains to process and manage all the noise, but it’s even harder for kids and teens. (Source)
And that’s where The 1-2-3 Method has come in to help me.
I am someone who can be easily influenced by what I see, hear, and feel around me. I am highly sensitive, or empathic. My mood can drop if I am around someone who is feeling down. I can ruminate on things that have happened or may happen. I also experience anxiety and worry quite often.
These skills or tendencies also benefit me when harnessed properly. I can relate to a lot of different people, I can see their point of view more easily, and I can sus out a lot of different options because I have already considered them all.
The difference between the two response is one of reactivity v. proactivity. Let me illustrate. In the past, I had the mental and energetic space to think about what I wanted to do. Let’s say I wanted to go to a yoga class. I would either ask a friend for a recommendation, look in the phone book for local yoga places, or connect to AOL via dial-up and look for a yoga studio. I was proactive.
Today, I decide I want to go to a yoga class. I open my browser, I open Instagram, I open Facebook. While trying to find a yoga studio, I am bombarded with ads for yoga teacher trainings, retreats, apps, and products. I then get shown reels about dogs doing yoga, how doing yoga for 3 minutes a day will help you lose 45 pounds in a week, and how the type of yoga I am doing now will really hurt me. The next thing I know, I’m upset by some news story, I’ve bought three things I don’t need, I am worried about my yoga practice, or I’ve completely forgotten why I hopped online to begin with. I became reactive.
Living in a world that is designed to constantly make you react is exhausting. No wonder we are always anxious, tired, and overstimulated.
I’ve been thinking about this for a few weeks now and trying to understand how I can become more proactive and intentional in what I do. And then, it appeared:
The 1-2-3 Method.
The way I see it, this a grounding/centering method, and a simple one at that. I don’t know about you, but I am CRAVING simplicity. A simpler wardrobe, simpler home decor, simpler hobbies/activities, more empty drawers and cabinets… and a SIMPLER mind. To me that means a mind that feels calmer, softer, less doubtful, and more focused. For me, it starts with being more grounded and centered.
Here are some examples of how I am using the 1-2-3 method (starting today!):
First thing in the morning: Three things that I do to set the tone for my day. First, get up when the alarm goes off. Second, drink water. Third, meditate for a few minutes. (I’ll include a 1.5 in here which is use the restroom. It’s no fun to meditate when you have to pee!)
Note: your three could look very different. The idea is to intentionally pick three things that will help you proactively set the tone for your day. 1-2-3. And try not to be super rigid with this. Notice how I said, “get up when the alarm goes off” – not “get up at 5am every day”. When you rise can look different during the week, weekend or on vacation. Give yourself a goal, but don’t make it impossible.
First thing at work: First, I will get on my Walking Pad. Second, will send out Zoom links to all my appointments for the day. Third, I will check my email and delete any unnecessary emails (leaving a cleaner inbox to focus on what needs to be replied to). This ritual or pattern will ground and center me for that’s next.
Simply put The 1-2-3 Method involves selecting three things that you will do, consistently, during a given point in your day. 1-2-3. Whether that’s first thing in the morning or before going to bed, or before you get into your car or when you visit the grocery store, the three things you choose will help support you in that situation.
For me, three things usually feel doable. There’s no magical reason why I chose this number other than it’s what came to me. : ) My suggestion is to make your three things really simple. The idea is to regain a bit of control over the tone of your experiences – allowing you to direct your energy instead of letting the day direct it for you.
It’s also a way to shift your energy. Let’s say your commute to work was crazy. Now, you arrive at work and are grumpy, flustered, and don’t know where to start. Then you remember The 1-2-3 Method. You get on your Walking Pad, send your Zoom links for the day, and delete unnecessary emails. You smile knowing you just changed the trajectory of your whole day, AND, you didn’t have to think about it.
That’s the magic. Three simple things you can rely on when things feel like they are going awry. Do them. Change the energy. Reclaim your day.
The Yoga Perspective
As I thought about The 1-2-3 Method as it relates to a morning meditation, I was reminded of my yoga teacher training. I learned that a daily spiritual practice (sadhana), especially one done first thing in the morning, can set the tone for your entire day.
Note: If you decide to add meditation into your 1-2-3 Method, I encourage you to create a sadhana that fits into your day. The same principles apply, so make it work for you!
The Yogis share that “[b]y meditating at sadhana time, we slowly attract the anxieties from all other parts of the day. Normally we react to anxieties on their time and conditions. In meditation, the effects of old fears come to us on our time and under our conditions. Since they come at the same time each day, it becomes easier and easier to deal with each one. Eventually the mind is cleared of the clouds of fear and begins to the see the light and power of creative consciousness. Then, the morning meditations clears out the daily worries and projections so no further long-term subconscious fears can accumulate.” The Aquarian Teacher Level One Instructor Textbook, pg. 144.
I like that.
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I hope this tool supports you in becoming more grounded and centered and in proactively setting the tone for your day. If you use it, let me know! I’d love to hear about it.
In awe of you,
Gabriela
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