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The greatest weapon against stress is our ability to choose one thought over another.

— William James

Thrive Global Signature Protocol

Come Into the Present Moment

To be in the present moment

(Preferably done with closed eyes, but can be done with eyes open)


  1. Simply become aware of the rising and the falling of your breath (3 breaths)

  2. Now allow yourself to receive the breath. Don't take the breath in, receive it. (Realize the breath is a gift. We have done nothing to earn our breath). So we receive it and then let go of it. (The breath is the perfect metaphor for life: we have to let go - create space - in order to receive).(3 breaths)

  3. We now feel the wave of the breath throughout our whole body. When our breath moves, our whole body moves. We can feel this as a wave. (3 breaths) (We may need to adjust our body position to experience this - in other words it is more difficult if we are slumping or have our legs crossed.) (Can be done at anytime during the day as a mini-break).

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Thrive Global Signature Protocol

Expansion Protocol

To move from contraction into expansion

(5 - 10 seconds between each step)


  1. Become aware of the space between you and the screen if you are on your phone or computer.

  2. Become aware of the space around you. Now, feel the space around you.

  3. Become aware of the space between you and the objects around you. Observe the space between objects.

  4. Let go of your narrow focus and expand your visual field to the periphery of your eyes, so you are taking in more of the world that surrounds you. Breathe in the expansiveness.

  5. Close your eyes and feel the space between your ears.

  6. Open your eyes and notice how you feel.

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A narrow confined focus is good for getting things done but is exhausting over time and limits our creative options.

If we approach what we are doing with openness, before we tackle a project, or a meeting, we will have greater access to our intuitive and inspirational faculties.

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Our heart rests between beats - and it is going all the time. We need to find moments of rest and regeneration, too.

Find micro moments of rest during your day--at any time.

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After any exertion, relax and recover. That's what top athletes do. You need to find a way to do so, too.

Schedule a few minutes in between meetings to re-center yourself.

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Unplug. Even for five minutes.

It sends an important message to your body to relax and prevents the inevitable stresses of the day from becoming cumulative.

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Look away from your screen and blink. Rinse and repeat, and observe how it rests your brain and your eyes.

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Time Management

Studies have shown that being in nature is the best way to recover and recuperate.

However, if you can’t be in nature, even at your desk you can imagine yourself being in nature--by a lake, in a forest, imagine the smells and the fresh air, and watch the pattern of your breathing slow down as the relaxation response kicks in. After a minute, now you can return to work with more relaxed focus.

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No matter what your spiritual condition is, no matter where you find yourself in the universe, your choice is always the same: to expand your awareness or contract it.

by Thaddeus Golas

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And every day, the world will drag you by the hand, yelling, "This is important! And this is important! And this is important! You need to worry about this! And this! And this!"

And each day, it’s up to you to yank your hand back, put it on your heart and say, "No. This is what’s important."

by Iain Thomas

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Almost everything will work again if you unplug it for a few minutes, including you.

by Anne Lamott

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We have what we seek. It is there all the time, and if we slow down and be still, it will make itself known to us.

by Thomas Merton

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