Does it ever feel like you just can’t control your thoughts? Jumping from one anxiety provoking scenario to another without reprieve. Exhausting, stressful and disempowering are descriptors that come to mind. But I have some good news for you. You can control your thoughts. And by managing these little monsters you can find some new and welcomed descriptors like peaceful, centered and productive. Let me share a few secrets with you.
Photo Courtesy of Dan Roizer
What You May Not Realize About Your Brain
- Your brain can be trained. Yes that’s right. It’s a muscle and just like your bicep or your booty you can exercise and tone this muscle.
- Training this muscle can happen in just minutes a day.
- You don’t need any equipment to strengthen this muscle. All you need is yourself, a willingness and the space you’re in at the moment.
- It feels good to train your brain. Yep. You’ll have a positive reaction immediately. Doesn’t get much better than that.
How To Train Your Brain
What’s the magic exercise for training your brain and firming up this muscle?
MINDFULNESS
There are an endless number of mindfulness activities that you can incorporate into your daily routine. And as you get more comfortable with the idea, you’ll be noting mindful the moments as they occur. But for the beginner, I would recommend identifying specific exercises and committing to two times each day where you agree to become more consciously mindful.
The Definition of Mindfulness
My favorite definition of mindfulness comes from Jon Kabat -Zinn, the creator of MBSR (Mindfulness-Based Stress Reduction) and founder of The Center for Mindfulness in Medicine .
Mindfulness is…
Paying attention in a particular way
On purpose
In the present moment
Without judgment.
If you haven’t already, reread the definition and take it in line by line.
It seems pretty simple when you put it that way.
“But how do I do that?” you might be asking.
Let me give you a couple techniques to try. And remember, the more often you exercise and train your brain with mindfulness, the better you’ll be at keeping the “good feelings” at the forefront and the “bad feelings” in a timeout where they belong.
Easy Mindfulness Techniques
As I mentioned before, on your journey to mindfulness it’s best to choose two times each day that you will practice mindfulness. Taking just these few moments to train your brain can make a difference. And the more you do it, the more grounded, calm and in control you’ll feel.
Technique #1
The Breath, The Breath, The Breath
All you need to do here is become still, close your eyes and slowly take 3 deep breaths. This brings you right into your body and into the moment. Becoming present. Done.
Technique #2
Drifting to Sleep Or Gently Waking
As you slip into your sheets for bed tonight, take several minutes to acknowledge the softness of your pillow, the warmth of your blankets and the restful support from your mattress. Delight in the relaxing sensations before drifting to sleep.
When you first wake up, appreciate the silence of the morning. Be still and listen for the more subtle sounds as you rise. The chime of a clock in the living room, the hum of distance traffic or faint chipping of birds. Tuning in and noting what you hear is an easy way to become present.
More Exercises and Techniques
If you liked the mindfulness activities above, check these Mindfulness Monday blogs. More easy techniques to try.
Quick Hit #4 ~ A Mindful Moment and Quick Hit #6 ~ The 3 Ws
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