If you heard the keynote, you've already done this once. Feel free to listen every morning. It's yours now. Play it here or download it. Share it freely!
Three minutes, in Geoff's voice. Listen before you start your day.
Sit in a comfortable position. Put your hands in your lap. Close your eyes.
Aim your eyes at the spot between your eyebrows. It should feel like you're cross-eyed. That's how you know you're doing it right. This gives the restless part of you a job.
Always breathe through your nose. In on one, out on two, all the way up to ten, then back down to one. In breaths on odd numbers, out breaths on even numbers.
Your mind will wander. That's not a failure, that's the exercise. When you notice you've drifted, just come back to the count. Set an alarm and do this for three minutes. Then open your eyes and start your day.
Upon awakening, take these three minutes for yourself before you look at the notifications on your phone. Whoever gets to your nervous system first sets the agenda for your day. If your phone is your alarm, buy a kitchen timer. You're worth it.