Our minds are very good at reminding us about things we really don't need reminding of. For example, things on your to-do list, what happened yesterday or last week (or years ago), how we think we feel about ourselves and others (which typically is more negative than positive) or how we are feeling at the moment. And of course, by having these thoughts, you end up feeling anxious, stressed-out, overwhelmed or even sad.
Realize that you do not create these thoughts. You do not create negative emotions and you do not create negative beliefs about yourself. However, by allowing them, or not understanding how to change them, you reinforce them as necessary and true. Here are several things you can do to begin changing your mind:
1. Use a strong visualization to communicate with your mind. I like to use a stop sign. If my mind is getting the best of me, I visualize a stop sign as I say the word "stop" in my mind. Remain calm as you do this. Repeat as necessary, noticing how more peaceful your mind is each time. You can also see the word "NO" in your mind or visualize an X to communicate that you do not want the given thoughts.
2. You can also go to a peaceful outdoor place in your mind, as the energy of nature brings in relaxation. Replace the busy thoughts with an image of a waterfall, rainbow, beach, mountains or any other peaceful place. The image alone can work beautifully. You can strengthen this by spending more time in the visualization and bringing in other senses. Feel a breeze on your skin. hear birds singing, smell a scent you enjoy in the air. It only takes a short time to make a big change, and repeating this often in the beginning is best.
3. Create a design in your mind that represents the repetitive or negative thoughts, or unwanted emotion the mind creates. See a peaceful place in your mind and spend one minute breathing in slowing and exhaling slowly as you tune into your peaceful place. Envision water going down a drain as you exhale, releasing all negativity. There is no need to think about what is being released, just see the visualization.
4. Exercise! A great portion of our brain is wired for movement. If you are out for a walk, listen to music to avoid a busy mind. Really experience the exercise as you are doing it and enjoy doing something great for your body. The more you focus on enjoying exercise as it is being done, the more endorphins are released. Be sure to get in good cardiovascular exercise, as research shows that more endorphins are released in vigorous exercise.
5. Listen to a guided mediation in the mornings and evening. Even 10 minutes of meditation can change how you feel during the day and how you sleep at night.
Remember, your mind will not automatically change. You have to do something different to get a different result than you are currently experiencing!
