Emotional Fitness Training’s (EFT) Twelve Easy Exercises  turn everyday happenings into exercises that strengthen your emotional fitness – what the gurus call #EmotionalIntelligence.

Each exercise is based on both research and what wise men and women have taught those seeking the good life to practice down the ages.  To be most helpful each exercise must be practiced with full awareness. That is done by meditating before and after the exercise.  Sound too difficult?  Not once you have learned and practiced  EFT’s One Minute Meditation.  Read on:

Four Easy Emotional Fitness Training Exercises

Exercise number one:  The One Minute Meditation better known as the OMM. Here is how to OMM:

  1. Breathe in slowly to a count of five.
  2. Hold your breath for a count of five.
  3. Breathe out slowly to another count of five.
  4. Breathe normally and simply observe how it feels to breathe in and out.
  5. If thoughts make their presence known,  observe them and continue breathing; the same with feelings.
  6. At the end of a minute, sooner if you want, take a deep breathe in, hold it for a count of five.
  7. As you breathe out, say a silent “Ahhhhhh” or “Thank you” and smile softly.

Practice the OMM until you can do it comfortably and without having to read the exercise.  That takes as little as five times for some, twenty-five for others.

Here’s an added bonus: the OMM can be used to calm you when stress mounts. When you are aware of being stressed, OMM. To strengthen its effect as a calming tool, after the first breath, add a two or three word calming mantra as you continue breathe in and out.  “Life goes on” works for some,   “Staying strong” for others, still others craft their own mantra.

Exercise two: Practice Gratitude.  Every time you say thank you, if you do it with full awareness you are building your emotional fitness. Get in the habit of thanking not just people, but all the good things you encounter as you go about your day.  Moreover, when bad things happen, look for a lesson, and when you find it OMM and say “Thank You.”

Exercise three:  Be with Beauty. Look at the picture below and OMM. First, breathe in the all that is beautiful about the picture;  keep your focus as you hold your breath; finally as you breathe out remember to smile and say thank you.  

A memory of a trip to Florida and a walk on a beach as the sun set on a warm and relazing day.

Extend the power of this exercise by learning to  find beauty where ever you are; as the sage Confucius  noted, “Everything has beauty, but not everyone sees it.”

One trick when beauty is not immediately visible  is to narrow your focus. Find a picture in a museum unappealing? Focus on what you do find appealing. Perhaps that is a color, the way a line swirls, or a form takes shape.

Use the picture above to practice narrowing your focus. Find beauty in the water, the setting sun, the sun’s reflection, the moss covered log, or the sand under the log.

When you go out into the real world look for beauty and breathe it in and always remember to be grateful.  

Also surround  yourself with what you find beautiful you can practice this exercise off and on throughout the day. Use pictures, beautiful music, flowers, sea shells or even rocks to create beauty spots wherever you sit.

Visit my Be With Beauty Pinterest Board. If you want to be a Be With Beauty photographer, let me know at emotfit@live.com and I will send you details about how to share your Being With Beauty pictures with others.

Exercise four: Remember  what matters.  Thinking more deeply about what matters builds emotional strength. Read this quote and reflect on its meaning.

If of thy mortal good thou art bereft
And of thy slender store two loaves alone to thee are left,
Sell one, and with the dole
Buy hyacinths to feed thy soul.
Saad, Persian poet

Saad’s quote reminds you of the value of keeping beauty in your life.  Quotes are sound bites of wisdom; sound bites often contain hidden truths.   If  you think a bit more deeply,  about Saad’s quote, it can only apply to those who will not starve if they give up a loaf. When you can sell a loaf without starving you or your family you are blessed by life. Thinking more deeply about any thing develops critical thinking and that is an Emotional Intelligence skill.


Dr Anders Ericsson said in the early 1990 that it takes 10,000 hours (20 hours for 50 weeks a year for ten years = 10,000)  of deliberate practice to become an expert in almost anything.  While many have since disputed his claim, it is clear mega stars in almost every field prove his point.  Ericsson also claims the practice must be deliberate and practiced with full awareness; what many call perfect practice.

The good news? EFTI promotes starring in your life, not on the stage or the athletic playing field.  Good enough gets you there when it comes to everyday life. Moreover, most of you already practice some of the exercises that built emotional intelligence.  Adding another of EFTI’s daily exercises makes good enough better. 

EFTI’s Poster coaches

EFTI POSTER COACHES  are practice reminders.  Printed up and posted where you will see them regularly reminds to OMM and practice the exercise related to the post.   Many of the posters found at our EFTI Store are quotes specifically designed to help you think about what matters.  Here are two samples: The OMM and Create Calm.

Directions for the One Minute Meditation, an #emotionalfitnessexercise.

Emotional Fitness Poster Coach promoting calmness to build Emotional Intelligence

Visit the store for some quick inspiration.  Practicing kindness is an important emotional fitness exercise; internet liking, commenting, or sharing is an easy way to practice kindness.  If you like what you found here sign up for our blog and share it with others.

Need more? Consider purchasing the eBook, Twelve Easy Emotional Fitness Exercises to Tame Mad, Bad, and Sad Feelings.

Book cover 12 Easy Emotional Fitness Exercises

98 responses to “EASY EFTI EXERCISES

  1. Pingback: ADD HAPPINESS TOOLS TO YOUR LIFE | Emotional Fitness

  2. Pingback: What to do to win the lottery | Emotional Fitness

  3. Pingback: LAUGH AT CRITICISM | Emotional Fitness

  4. Pingback: SIX TIPS TO BOOST YOUR CHILD’S PAIN TOLERANCE | Parents Are People Too

  5. Pingback: THREE TIPS FOR GETTING OFF YOUR PITY POT | Emotional Fitness

  6. Pingback: MORE FEELING CLUES | Emotional Fitness

  7. Pingback: How To Find Beauty | Emotional Fitness

  8. Pingback: Three Ways to Shrug Off Nastiness | Emotional Fitness

  9. Pingback: Three Ways to End Hurtful Discussions | Emotional Fitness

  10. Pingback: SAFE DRINKING RULES | Emotional Fitness

  11. Pingback: WORK HARD AND LAUGH OFTEN | Emotional Fitness

  12. Pingback: TUNNEL VISION DESTROYS RELATIONSHIPS | Emotional Fitness

  13. Pingback: FIVE OPINIONS AND DYSGRAPHIA | Emotional Fitness

  14. Pingback: Laugh, Play, Pray, Make Something | Emotional Fitness

  15. Pingback: GREAT EXPECTATIONS? GOOD OR BAD? | Parents Are People Too


  17. Pingback: BEING WITH MONET | Emotional Fitness

  18. Pingback: DEFEATING SHAME | Parents Are People Too

  19. Pingback: SAINTS IN TIME | Emotional Fitness

  20. Pingback: DOUBLE BIND GAMES | Emotional Fitness

  21. Pingback: EMOFIT- Kat | Emotional Fitness

  22. Pingback: UN-EXPECTED GUESTS. NO THANK YOU. | Emotional Fitness

  23. Pingback: ONE WON’T DO | Emotional Fitness

  24. Pingback: NO SHAME ON YOU | Emotional Fitness

  25. Pingback: Happiness Guru’s Shut Up | Parents Are People Too

  26. Pingback: DAD rules (Diabetic Alert Dogs) | Emotional Fitness

  27. Pingback: Observing a Shabbat builds parents and childrens emotional strength | Parents Are People Too

  28. Pingback: Lessons from my foster children | Emotional Fitness

  29. Pingback: Lessons from my foster children | Parents Are People Too

  30. Pingback: Picky Eaters? Encourage Risk Taking | Parents Are People Too

  31. Pingback: Caring people – the true source of Joy | Emotional Fitness

  32. Pingback: HOW TO FORGIVE | Emotional Fitness

  33. Pingback: Poster Coach: Stress Test | Emotional Fitness

  34. Pingback: Me Jealous? Sadly, Yes. | Emotional Fitness

  35. Pingback: Teach your kids to procrastinate | Parents Are People Too

  36. Pingback: Winning the sanity battle | Emotional Fitness

  37. Pingback: Blues Prevention | Emotional Fitness

  38. Pingback: Reality versus Make Believe | Parents Are People Too

  39. Pingback: Luck lurks | Emotional Fitness

  40. Pingback: “Just Do It” But Hope for A Little Bit of Luck | Parents Are People Too

  41. Pingback: Happy dancing | Parents Are People Too

  42. Pingback: Pain Tolerance Matters More Than Happiness | Parents Are People Too

  43. Pingback: Alone, I miss out on wonder | Emotional Fitness

  44. Pingback: Keeping love alive | Parents Are People Too

  45. Pingback: How to criticize and keep relationships that matter | Emotional Fitness

  46. Pingback: Stubborn, determined, or stupid? | Parents Are People Too

  47. Pingback: Awe inspiring | Parents Are People Too

  48. Pingback: Get Transported. How? Finding Awe | Emotional Fitness

  49. Pingback: TEACHING CHILDREN TO BE MORAL | Parents Are People Too

  50. Pingback: You can be the boss | Emotional Fitness

  51. Pingback: Good news for parents | Parents Are People Too

  52. Pingback: Predicting the future? Ha. | Emotional Fitness

  53. Pingback: The love of my life? | Emotional Fitness

  54. Pingback: Reputation? Good and bad. | Emotional Fitness

  55. Pingback: I get on Oprah | Emotional Fitness

  56. Pingback: Oprah Took Me Down | Emotional Fitness

  57. Pingback: Failed Billion Dollar idea? | Emotional Fitness

  58. Pingback: Dying A Hero’s Death | Parents Are People Too

  59. Pingback: Insider? Outsider? Depends. | Emotional Fitness

  60. Pingback: WHO ARE YOU? | Emotional Fitness

  61. Pingback: COLORS FOR EMOTIONAL FITNESS | Emotional Fitness

  62. Pingback: THINK WITH YOUR HEART? BAH HUMBUG! | Emotional Fitness

  63. Pingback: A new me? No thanks | Emotional Fitness

  64. Pingback: Brainstorm failure? | Emotional Fitness

  65. Pingback: Emotional Intelligence First: revamping education | Emotional Fitness

  66. Pingback: Guilty? Try the Two-step Guilt Disposal Dance. | Emotional Fitness

  67. Pingback: Learn how to use feeling thermometers | Parents Are People Too

  68. Pingback: Anger Thermometer | Emotional Fitness

  69. Pingback: Life Changing Eavesdropping | Emotional Fitness

  70. Pingback: Self Improvement? Bah Humbug! | Emotional Fitness

  71. Pingback: AN ATTITUDE OF GRATITUDE | Emotional Fitness

  72. Pingback: MASTERING GRATITUDE | Emotional Fitness

  73. Pingback: Breathe on | Emotional Fitness

  74. Pingback: CREATING COURAGE | Parents Are People Too

  75. Pingback: WHITE LIES, WHOOPERS, PANTS ON FIRE LIES | Emotional Fitness

  76. Pingback: FIGHT FAUX NEWS | Emotional Fitness

  77. Pingback: SCHOOL DAYS OR DAZE | Parents Are People Too

  78. Pingback: I WANNA BE ME | Emotional Fitness

  79. Pingback: On Edge or Edgy? | Parents Are People Too

  80. Pingback: BOUNCING AND BALANCING | Emotional Fitness

  81. Pingback: Daily Prompt: Procrastination | The Daily Post | Emotional Fitness

  82. Pingback: Shove that to do list | Emotional Fitness

  83. Pingback: DAY ONE BE WITH BEAUTY FLOWERS | Emotional Fitness

  84. Pingback: BE WITH BEAUTY – COLORADO WILD FLOWERS | Emotional Fitness

  85. Pingback: BE WITH BEAUTY – Tulips | Emotional Fitness

  86. Pingback: WEEKEND BREAKTIME | Emotional Fitness

  87. Pingback: EMOTIONAL FITNESS? WHAT’S THAT? | Parents Are People Too

  88. Pingback: ME-TIME REMINDER | Parents Are People Too

  89. Pingback: THINK FIRST, THEN RUN | Emotional Fitness

  90. Pingback: MISSING CHILDREN: SAFE OR CAPTIVE | Parents Are People Too

  91. Pingback: FINDING TIME FOR YOU | Emotional Fitness

  92. Pingback: A BIRDS AND BEE JOKE | Parents Are People Too

  93. Pingback: A MOTHER’S DAY READ | Emotional Fitness

  94. Pingback: TEACHING CALM TO KIDS | Parents Are People Too

  95. Pingback: WHEN THE LIGHTS GO OUT | Parents Are People Too

  96. Pingback: SCARE THE LITTLE ONES | Parents Are People Too

  97. Pingback: TAKE A BREAK FROM YOUR MISTAKES | Emotional Fitness

  98. Pingback: MISTAKEN? GIVE YOURSELF A BREAK | Parents Are People Too

Leave a Reply