Emma

And I want to make it really, really simple for people. If someone struggles with meditation and they don't even know where to find five minutes in their day, this is what you do whenever you walk into a room, whether you wake up, when you're moving in meetings, it's called the 5-4-3-2-1 technique. I love it. All you have to do is you look at five things around you.

And I want to make it really, really simple for people. If someone struggles with meditation and they don't even know where to find five minutes in their day, this is what you do whenever you walk into a room, whether you wake up, when you're moving in meetings, it's called the 5-4-3-2-1 technique. I love it. All you have to do is you look at five things around you.

So when I walked in here, I noticed the beautiful chic backdrop that you have. I noticed the beautiful gloss that you have on the name of the podcast. I noticed the table. I'm noticing shapes, shades, colors, five things I can see. Then four things I can touch. I sat down and I touched the chair. It's different from the touch of the chair that we're sitting on, the arms and the chair.

So when I walked in here, I noticed the beautiful chic backdrop that you have. I noticed the beautiful gloss that you have on the name of the podcast. I noticed the table. I'm noticing shapes, shades, colors, five things I can see. Then four things I can touch. I sat down and I touched the chair. It's different from the touch of the chair that we're sitting on, the arms and the chair.

Touching my clothes, touching my hands, we gave each other a hug. I'm now present through touch. Three things I can hear. There's some white noise, sound of your wonderful voice. There's your team members that greeted me so wonderfully. I can hear three things. Two things I can smell. Probably been wearing too much cologne. Your beautiful perfume. Maybe nothing at all. Maybe I can't.

Touching my clothes, touching my hands, we gave each other a hug. I'm now present through touch. Three things I can hear. There's some white noise, sound of your wonderful voice. There's your team members that greeted me so wonderfully. I can hear three things. Two things I can smell. Probably been wearing too much cologne. Your beautiful perfume. Maybe nothing at all. Maybe I can't.

And then one thing I can taste. Maybe it's the mint I just had before I walked in. As soon as you focus on the five things you can see, the four things you can touch, the three things you can hear, the two things you can smell, and the one thing you can taste, you are where your feet are. You're really present. And that process becomes quicker, but we just did it in literally 30 seconds.

And then one thing I can taste. Maybe it's the mint I just had before I walked in. As soon as you focus on the five things you can see, the four things you can touch, the three things you can hear, the two things you can smell, and the one thing you can taste, you are where your feet are. You're really present. And that process becomes quicker, but we just did it in literally 30 seconds.

Oh, that's a great question. And I'd say that some of this stuff is stuff I've implemented in corporations. When I work with my corporate clients, I've instilled this idea of if everyone took a breath for three minutes at the beginning of a meeting. Just a breath. Just a breath, just three breaths. You won't be carrying the baggage from your last meeting into the next one.

Oh, that's a great question. And I'd say that some of this stuff is stuff I've implemented in corporations. When I work with my corporate clients, I've instilled this idea of if everyone took a breath for three minutes at the beginning of a meeting. Just a breath. Just a breath, just three breaths. You won't be carrying the baggage from your last meeting into the next one.

Most of us walk into a new meeting and we're still thinking about what happened in the last meeting. Facts, especially if they know it's you. Sorry?

Most of us walk into a new meeting and we're still thinking about what happened in the last meeting. Facts, especially if they know it's you. Sorry?

Yeah, exactly. And you haven't had a second to decompress. You haven't had a second to think about it. All of a sudden, your manager in this meeting is going, what about this, this, this, this, this? And you haven't even decompressed. If you just took three breaths at the start of that meeting, all of a sudden you've paused, you've calmed the energy, and now you can actually be present.

Yeah, exactly. And you haven't had a second to decompress. You haven't had a second to think about it. All of a sudden, your manager in this meeting is going, what about this, this, this, this, this? And you haven't even decompressed. If you just took three breaths at the start of that meeting, all of a sudden you've paused, you've calmed the energy, and now you can actually be present.

But going back to the non-negotiables, there's five habits that I believe are non-negotiable for high performers when it comes to high wellness. And if you look at the top athletes in the world, the top musicians, the top business performers, 80 to 90% of them practice these five habits. So these are also scientifically proven, but they're practically there.

But going back to the non-negotiables, there's five habits that I believe are non-negotiable for high performers when it comes to high wellness. And if you look at the top athletes in the world, the top musicians, the top business performers, 80 to 90% of them practice these five habits. So these are also scientifically proven, but they're practically there.

And Emma, I'd say every exec, every leader, every aspiring leader is an athlete. We have to start treating our body and minds like athlete because you're demanding things from your body and mind.

And Emma, I'd say every exec, every leader, every aspiring leader is an athlete. We have to start treating our body and minds like athlete because you're demanding things from your body and mind.

Yeah. The first is thankfulness. And the reason why I say that one is the first one is because if you're not thankful for where you're at, it doesn't matter how much you'll achieve, you'll never be thankful. Yeah.

Yeah. The first is thankfulness. And the reason why I say that one is the first one is because if you're not thankful for where you're at, it doesn't matter how much you'll achieve, you'll never be thankful. Yeah.