Three Good Things.
Did you know our brains are hardwired to notice what's wrong? It's called the negativity bias, and it’s a survival instinct that helps us stay alert to threats.
This practice interrupts that pattern. It gives us a moment to intentionally notice the good that's already there, and really let it sink in, instead of letting it slip by unnoticed.
Done regularly, this practice has been shown to ease stress and low mood, help us sleep better, and leave us feeling more satisfied with life overall. Over time, we start noticing the good more naturally, without even trying.
Take a moment to reflect
What's one small thing that went well today? Maybe you enjoyed the warmth of the sun on your face as you walked to work, or started your day with a delicious coffee, or received some help or support from a loved one.
If you're having trouble thinking of something, try focusing on something that’s going well in your life instead. A friend who always makes you laugh, a pet you love, or a special activity or hobby you love to do.
Let the feeling sink in
As this good thing comes to mind, try to notice what's happening in your body. What feelings are there? You might notice feelings of happiness, contentment, or appreciation. See if you can let this good thing really sink in. Tune in and enjoy what it feels like.
Repeat
Try to bring to mind one or two more things that were good about today, or your life more broadly. For each of these good things allow yourself to savour any positive feelings that arise in the body. This practice isn't about making up good things or ignoring what's difficult. It's about noticing the good that's already there.
Belly Breathing.
Our breath and our nervous system are closely connected. When we’re stressed, breathing tends to quicken - a subtle sign the body has shifted into fight-or-flight mode.
This practice works with the breath to switch off fight-or-flight mode. Breathing deeply into the belly activates your body's "rest-and-digest" mode – telling your nervous system it's safe to relax.
Practice now
This practice will guide you through a few minutes of belly breathing, helping you settle into a state of calm. Find a comfortable place to sit or lie down, free from distractions. You'll need about 6 minutes for this practice.
When you're ready, press play and begin.
Find Peace in Every Step.
We already know that movement is good for us. It clears the head and lifts our mood. This practice takes it one step further by adding mindfulness into the mix.
Instead of walking on autopilot or lost in thought, this practice invites you to bring your full attention to the experience of walking; to the feeling of your feet on the ground, and the sights, sounds, and smells around you.
It turns an everyday walk into a chance to fully arrive in the present moment.
Practice now
This audio practice will guide you through a mindful walk, helping you tune into your breath, your senses, and the present moment with each step you take. Make sure you're dressed comfortably and know which route you'll take. You'll need about 10-20 minutes.
When you're ready, press play and begin.
Switching Off.
After a busy day, our minds often keep running even after our bodies have stopped. We might be physically home, but mentally still at work or replaying the day's events.
This practice helps you make that important shift from "doing mode" to "being mode." Instead of rushing through the evening still carrying the day's stress, we can give ourselves a few minutes to genuinely arrive in the present moment.
Practice now
This audio practice will guide you through a few minutes of mindful breathing, helping you switch off after a busy day and shift from ‘doing’ mode into ‘being’ mode. Find a comfortable place to sit, either on a cushion on the floor or in a chair, somewhere you won't be disturbed. You'll need about 5 minutes for this practice.
When you're ready, press play and begin.
Values in Action.
Our values are the qualities that matter most to us and the way we want to show up in the world. When life gets busy, it's easy to lose sight of them and slip into autopilot.
This practice invites you to pause, reconnect with what matters, and choose one small action that reflects a value that's important to you today.
Choose one value that's important to you today
A value is a way of being or living, such as kindness, curiosity, courage, creativity, or connection. Unlike goals, values aren't something you achieve. They're directions you can choose to move towards every day.
Ask yourself:
If I wanted to live this value today, what's one small thing I could do?
Choose one simple action that reflects your value. It doesn't need to be big or grand – even small actions can make a meaningful difference.
Put into action
Take that step, even if you don't feel particularly motivated. You don't have to wait until you're in the "right" mood.
When you're finished, reflect:
What value did I live today? How did it feel to act in line with what matters to me? What's one small values-based action I could take tomorrow?
Mental fitness can help you untangle.
Feeling tied in knots? There are many ways to practise mental fitness, like going for a run, talking to your friends, or even talking with a professional. Explore Medibank's tools and support to find out what might work for you.
Things you should know
While we hope you find this information helpful, please note that it is general in nature. It is not health advice, and is not tailored to meet your individual health needs. You should always consult a trusted health professional before making decisions about your health care. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them. For these reasons we are unable to accept responsibility for any loss that may be sustained from acting on this information (subject to applicable consumer guarantees).