How-to: 3X3 module
Quick Summary
- This module takes you through an exercise known as a 3X3.
- It is a mini mindfulness break and is one of the quickest and easiest ways to get present when you feel overwhelmed or like you might do something you regret.
Mindfulness practices can slow down our reactions, giving ourselves time to respond in a way that is in line with our goals and values.
The 3X3 exercise is easy to remember and it doesn’t involve using any recordings or even having to close your eyes to meditate.
A 3X3 means finding and naming three items in the environment around you. As you name each item you pair it with a deep breath. Three items, three breaths. That’s all! You can repeat it as many times as you need.
For example, if you were sitting in the living room right now you might say:
- That is a couch.
- That is a television.
- That is a rug.
If this sounds like something that could work for you, try it out in some less stressful situations first. You could use it next time you get the urge to mindlessly check your phone, or when someone cuts you off in traffic.
After you name each item, you take a deep breath. With mindfulness, the power is in the practice. Let’s go!
You can refer back to these instructions whenever you need to; your module answers will auto-save as you go. Once you're finished, you'll be able to access your answers again through My Tools, so that you can refer back to them yourself later or share them with a support person.