Hello friends,
Welcome to another post from The 3Min Club, where every 2 weeks, you’ll receive 3Ms (movement, mindfulness, mantra) from me to do in 3 minutes. No matter where we are right now, taking the right actions is the key to live well, move well, and be positive.
A bit of newsletter update here.
I will be switching to bi-monthly posts, instead of the regular weekly posts for the rest of the year. My health is taking a bit of an interesting turn, so self-care is a priority.
(No, I’m not dying. I still have to live another day for Grey’s Anatomy season 19 launch with Station 19. LOL. I don’t watch much TV but this year is just different for all of us.)
I finally found a TCM practitioner who is skilled with acupuncture and herbalism and have been seeing some good results. I will share more about my experience with TCM since young, and what all these might mean for you when the time is right.
That said, I am excited for today’s posts as we are kickstarting some new movement series, and continuing our mindfulness practice with simple sound notes.
So when you are ready, let us set aside 3 minutes today.
Yours,
Yan
For each M, set a timer for 1 minute each.
For the First Minute,
1) Movement - BIRD-DOG MARCH ALTERNATES
Starting a new series of movements that is progressively more challenging than the last 10 movements. If you missed it, go to our archives.
For the next Second Minute
2) Mantra -“I’m Amazed At Myself That I Tried. That Took COURAGE”
Start a timer for 1-minute. Repeat the above statement, either silently in your head or out loud.
Do this with slow and deep breaths or whatever feels comfortable for you. Repeat until 1 minute is up.
For the 3rd Minute
3) Mindfulness - Tickle our senses to D4 (293Hz)
Last week, we started a series of “mindfulness with sound notes” with C4.
In today’s mindfulness practice, we are going to “tickle” our senses to the D4 note.
(Note: This is not connected to any spiritual or religious practice.)
To begin, set your phone on Airplane mode to avoid any incoming calls or notifications
Tap into your SoundCorset app, select Tuner, and tap on the tuning fork symbol near the top right side.
Select D and set it to 4. That’s D4 for you.
Now set a timer for 1 minute. Sit comfortably and just listen intently to the D4 note.
You may take in deep belly breaths or walk around while tuning into D4.
Note: If you find this frequency disturbing, stop the practice.Once the timer is up, reflect briefly on how that feels to your ears and other sensations.
What feelings might surface?
What songs might come into your mind even?
Don’t forget to turn off the Airplane mode on your mobile after you are done, if you desire to do so.
Other things I created for you:
🔦 Community Love & Spotlight:
Newsletters, writers, artists, and other interesting content may support us in taking the right actions to positive, well, and good living.
Appreciate your hearts and comments.
Click on ❤️ to show a little support for this post.
Your thoughts are welcome too.
Looking forward to hearing from you. Have a great week ahead.
Yours,
Yan