It’s the time of year when things really start growing and changing; blooming and blossoming. To coincide with the season, I have dedicated this column to include several exercises that you may find helpful in your own self-improvement goals. Try one, try them all – I’m sure they will help generate some fresh ideas and new perspectives on what you are working on. And as always – feel free to share your successes and stories!

Self-Questions

   Each of us, no doubt, has things we both like and dislike about ourselves. Perhaps it’s something physical we wish would look differently, or maybe it’s our temper that we’d like to curb a little. I believe it’s important to have an objective understanding of all sides of ourselves – the things we enjoy and the things we are working to change. Let’s start with the positive. (Don't be shy with the pen and paper! Writing these out can stimulate your thoughtfulness about the topic much more than just thinking them through.)

What are your top 3 qualities?
Why?

Instead of asking what your top 3 worst qualities are (to balance the top 3 best qualities question) - I'm going to re-phrase that a bit and ask,

What are your top 3 qualities that you want to improve (i.e. learn from and grow through)?
Why?
Do you think they can be improved or are they stuck "as is"?

Or maybe you think the original phrasing is correct,
What are your top 3 worst qualities?
Why?

Attitude Is Everything

   Depending on how you approach these questions can make a big difference. I believe that everything can be changed and improved upon if you want it to. There is a lot of truth to the phrase, “attitude is everything.”

What kind of attitude do you have toward yourself?
Are you a harsh critic always thinking the worst?
Or maybe you are on the other end of the spectrum and look down on others for not being as “great” as you?
Why do you think this is?

Regardless of what your approach is, here are a couple of simple exercises that can easily be applied to improving your attitude.

Breathing Exercise I

You’ve heard me say it before – breathe! Ancient Chinese techniques have long proven the calming and even healing power of breath.

How is your breathing?
Are you breathing shallow and fast or slow and calm?

Simply by focusing on your breath and consciously breathing slower and deeper (below the diaphragm is a good target) you are helping your body to physically de-stress and relax. The deeper your breathing, the more oxygen your body has to nourish your blood with as well.

Breathing Exercise II

In a comfortable seated position rest your hands below your belly button with your palms facing you. Go ahead and actually have your palms touch your body. This position is ideal for feeling your breath go deep in your body and noticing your lower belly rise and fall as you breathe in instead of your lungs and shoulders.

Physical Motion Exercise

As you breathe, smile. If you've ever wondered if it's true that it takes more muscles (and therefore energy and effort) to frown than it does to smile; it does! When you smile, there is even a chemical reaction that happens in your body and helps it to release tension and stress. So whether you mean it or have to fake it, add a smile and see how you feel. And besides, it's free, non-fattening and makes everyone instantly more attractive.

While smiling, take three more full breaths.

A Permanent Change

By relaxing your breathing and engaging your body, mind and emotions at once you are helping yourself to improve your attitude. Over time, this can become a permanent change and not just something that happens when you train the exercises.

Of course, there are more advanced variations and techniques, but whether you are a complete beginner or a master instructor these basics are always an effective starting point. Try them and see for yourself!