Dr. Ursula Carr shares a three-part daily routine to shift from chaos to calm: a 3-minute morning practice with breathing and visualization, a midday grounding pause while washing hands, and an evening reflection on one good thing. The whole routine is free and takes minutes.
Hello, it's Jane Slack-Smith here again, host of Exit the Matrix Stories of Success podcast. Now, I just interviewed Dr. Ursula Carr, and she talked about how her journey from chaos to calm eventuated in her life. And she said there's a few things that she does every single day, in the morning, during the day, at night, that actually give her orientation and allow her to change the state to calm. Especially when she gets into chaos. So I thought, why not create a little bonus training and ask Ursula to share with us some of the tips that she shares with her coaching clients. So thank you, Ursula, for agreeing to do this. I know I put you on the spot, but I'm going to throw to you, if you could just take us through, I guess, some of the tips that you have that you take your coaching clients through on just that first step of, you know, how do we get from chaos to calm?
Yes, of course. I realize that doctors are very busy because I'm one of them and we are very busy. So it is difficult to find time for meditation. And people always tell me, oh, I haven't got time, but everybody has 5 minutes or 3 minutes in the morning. There's no excuse. So what I would like to invite the listeners to do is in the morning when you open your mind, open your eyes, just instead of reaching for your phone and scrolling messages, just don't do it. First of all, just do a couple of breaths to calm your mind because we open our eyes and we already, the mind is racing thinking about the day ahead and so on. Just observe your breath, like, you know, breathing from nose and exhaling through the mouth a couple of times just to calm yourself down. And I would like you to find one think that is really good in your life, like really positive, something is going really well. Now I understand that some people may be in the state where they struggle to find something good going on currently, so I would strongly encourage to find something from the past. It could be some beautiful moment like when your child was born, or it could be distant, could be very recent, or your wedding day, or some amazing holidays, and really reconnect with that moment. Feel the emotions, like use all your senses, see it, hear it, feel it. This kind of state of mind sets you well for the day ahead. And then final thing in the morning, and that is, you know, seems like a lot, but we're talking 3 minutes really. The final thing I would like you to, despite any circumstances and problems you may have in your life right now, I would like you to imagine and really visualize what would you like your life to look like in 3 years' time. Who would you like to become? What would you like to do? Where would you like to live? You know, who are the people you're spending time with? And really, again, visualize it vividly and feel the emotions of it. And that state is amazing. And finish by setting the intention: today is going to be a good day. I'm going to go, whatever I've got to do, and it's going to flow for me. So that's a really very quick exercise you can do in the morning, and it is extremely important. You will see, start doing it for a week, two, and you will see the results, how you can change your life just doing that simple thing. But what is important, nobody actually told me that before, that during the day we encounter problems, particularly medical professions. There is problems in the hospital, there are dramas, there is workload. And we need to reconnect. So I would like you to, if you don't have a private space, just take a break to go to the bathroom. And in that bathroom, when you're washing your hands, just focus on that washing your hands, just the feeling of water, soap. So you take your mind off the problems and focus just purely on sensations of your skin. And then for that really tiny little moment, split of a second, imagine, reconnect with your vision. What would you, what I would love I would like to be doing in free time, who I would like to be, how is my life going to be, and reconnect with that vision. Hopefully this is a positive vision, right? And do it every time you're going— why don't you do it every time you go into the bathroom? There's nothing stopping you. The more you do it, the more imprint there is in our subconscious, that vision becomes more and more realistic. And then in the evening, I would like you to just think of one thing that went well. You, even if we call it, oh, it was a crap day, but there's always something that we can find that went well. It could be even the stranger smiled to you, you know, and it made your day, or, you know, you spend those few minutes with your child and had a little conversation that was really nice, or you had a cuddle, or you, you, you you had a shared tiny little moment with your partner. It could be something really small, but find that moment and with that go to bed and repeat everything next day. Do it for a week and comment. Send us a comment. Send us, let us know how it went.
Yeah, absolutely. And it's such, we get So caught up with, you know, I need an app for this, or I need to buy a course for that. Those simple little techniques that you just gave that, you know, they're essentially free, right? You concentrate on your breath, you know, concentrate on what you want to create, orientate your state to one of positive expectations, and, you know, reclaim the calm from the chaos. So look, I really appreciate you sharing that. And, and as Ursula said, you know, let us know how you go. Yeah, send us, send us a message, um, because yeah, we'd love to hear about, you know, how things have changed for you. You can reach out to Ursula and even do her Life Scan quiz on her website. Just go to the link exitthematrix.io/s/drkarr, that is D-R-C-A-R-R, and grab the information there. And you can reach out to Ursula and let her know how you went with that little exercise. So thank you very much, Ursula, for being a guest and for being put on the hot seat and sharing your, uh, thoughts on how we can take chaos in our lives every day and create calm. So thank you, and as always, here's to your success. Bye for now.
