Mindfulness

Videos Stress Less and More Success

Leslie Perryman • November 1, 2017
Progressive Relaxation Exercise by Catherine Wikholm
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1. Progressive Relaxation Exercise
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Progressive muscle relaxation is a technique that enables you to effectively relax your mind and body through systematically tensing and relaxing muscle groups. During this exercise Dr. Catherine will ask you to tense each muscle group in turn for about five seconds, before releasing. You can do this exercise at any point during the day, but it’s a great one to do in bed, especially if you are aware you are feeling a little tense and struggling to relax.
2. Saving For Emergencies
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The one thing we can all expect in life, is the unexpected. In this video, Manisha will talk about the importance of building a $2,000 emergency cash fund for unforeseen expenses. Though it may not be the most fun thing to put your money towards, saving for the future is one of the best steps you can take to create financial well-being and build for a brighter future.
3. 7 Steps to Financial Wellness Overview
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Welcome to 7 Steps to Financial Wellness with Manisha Thakor, MBA, CFA, CFP. In this video, Manisha will walk you through everything you need to know in order to get started with the program, including more information about each of the financial habits you'll learn to master. By the end of the program you’ll understand exactly how much money you have coming in, where it’s going out, and how to make the smartest choices about your money moving forward.
4. Celebrate Your Achievements
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The most important part of achieving your goals is taking time to experience a sense of fulfillment. In this session, Alister will discuss the significance of celebrating our wins and rewarding our efforts. He will guide you through a meditation and self reflection writing task to consolidate key learnings.
5. Build Resilience and Willpower
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Willpower and resilience are both key to success. There will be points in life when you are working towards a goal and you will feel empty, overwhelmed and overworked. At points you will self-doubt and procrastination due to worry. In this session, Alister will lead you through a guided meditation that will help galvanize your inner-strength.
6. Plan For Greatness
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Creating a plan of action is a key ingredient in any form of success, whatever that may look like to you. Once we are clear on what we would like to achieve, we can reverse engineer the process, and create a plan of actionable steps that will take us closer to our desired outcome. In this exercise, Alister will help you create your own personal "success path" through visualization and a self reflective writing task.
7. Focus on the Positives
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All too often in life we get caught in the trap of self-sabotage. We belittle ourselves and forget to recognize our strengths. When we focus is on negative parts of our self, our energy levels drop. In this exercise, you will become aware of any patterns of negative self-talk you have, whilst creating new belief systems and positive patterns. As you start to re-focus on positive elements of yourself and life, you will become more confident in your ability to reach your goals.
8. Strengthen Your Self-Belief
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It’s not uncommon for us to doubt our own abilities, to fear the future and to question “am I good enough?”. We may spend countless hours comparing and self-judging, focusing on the things we don’t have and we can’t do, while forgetting to acknowledge all the things that we do have and all the things we can do! In today's exercise we will focus on cultivating a stronger sense of self-belief. We’re going to take a little time to celebrate our greatness, to reflect on our accomplishments and to remind ourselves of what we are capable of when we set our mind to it.
9. Stress Relief Through Gratitude
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Cultivating gratitude is one of the simpler routes to a greater sense of emotional well-being, higher overall life satisfaction, and a greater sense of happiness in life. In today’s exercise you will learn to shift your mind out of stress mode through a regular practice of gratitude. You can do this exercise at any point during the day, but the best time to do it may be before you go to bed. All you need for this exercise is a pen and a notebook or journal.
10. Learn to Let Go Of Stress
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When we are feeling stressed, it is important that we have a way to let go of unhelpful thoughts. In this session, Dr. Catherine will lead you through a mindfulness exercise which will enable you to step back and observe your thoughts, rather than being so caught up in them.
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