# 43 - 4 x Mindfulness – 4th Installment

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In the 4th installment of our 4 X Mindfulness series, Neila shares a specific strategy that helps to put stressful situations into better perspective in our lives through the 10-10-10 approach. This approach can easily be modified in multiple different ways, but what is most important to realize is that it is all about better coping with stress. Added to this Neila also shares another strategy that she playfully puts into pratice in her life which is called the 20-second hug. Evidence shows that holding on to hugs a bit longer actually works to release higher levels of oxytocin. Neila explains why this is so important to our well-being. Andy shares his go to sources of insight and inspiration for the past week as well. The first one is delving into the beautiful South African philosophical belief called ‘Ubuntu’ which is all about humanness and the importance of the human connection. As well, Andy shares a gratitude visualization that he has been practicing over the past week which is rooted in the idea of giving grratitude for family, friends, and other people in our lives.BiosNeila Steele and Andy Vasily are international educators who have worked at fully authorized IB schools in 4 different countries over the past 16 years (Japan, Azerbaijan, Cambodia, and China). Andy is a consultant, workshop leader, presenter, and speaker. Neila presents and leads multiple workshops in the area of mindfulness. They have devoted themselves to sharing the powerful effects that mindfulness has on promoting greater mental, social, emotional, and physical well-being. Connect With Neila and AndyNeilaTwitter: @neilasteeleWebsite: www.mindfulandpresent.comAndyTwitter: @andyvasilyWebsite: www.pyppewithandy.comDiscussion TopicsStress Reduction, The Human Connection, Oxytocin, Gratitude and Visualization, Nelson Mandela, Ubuntu, The Importance of Connectedness