Say Goodbye to Negative Feelings – Reprogramming Your Mind
Your Journey is Your Own No one else can do this for You.
Understanding the Mind – Read first this handout so you understand a little about how your mind works.
I will list all the tips that will help you if You do these on a daily basis to begin with.
Heart Based Breathing
Focus on Your heart area breathe in for 5 hold out for 5 hold and do this for 5 breathes whilst imagining the breathe coming in from the heart and out from the heart. Now recreate a good memory and really feel it from your heart.
Introduction to Mindfulness.
These Mindfulness techniques will help in all areas of your life if you practice them.
A Simple Meditation Practice
1. Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
2. Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.
3. Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
4. Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
5. Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
6. Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.
7. Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
8. Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
9. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
Keeping a meditation journal helps us have a more definite sense of what is actually going on. When we sit down after meditation and take a few minutes to journal what we’ve been experiencing, it makes it pretty obvious how effective we’ve really been. If we examine our experience, honestly and with a desire to learn, then we become much more aware of what our meditation practice actually is. We can become more aware of our weaknesses and our strengths, and have a much more penetrating understanding of what we need to be working on.
A journal also allows us to look back at our experience as it has changed over a period of time. We can review several days, weeks, or months of our practice and learn about the patterns that our consciousness follows. Perhaps we’ll discover that we are lazier than we thought, or perhaps that we try too hard, or perhaps even that we fluctuate in our efforts. We may discover that there are particular distractions that are much more common that we had recalled. We commonly also discover – especially when we’re feeling a little down – that our meditation practice has been more effective and enjoyable than we had remembered.
And our journaling can help us to set goals. It’s not that we try to pin down our experience before it happens – that’s rarely if ever going to work and it’s more likely to result in frustration than in any progress in our meditation practice. Instead what we’re trying to do in setting goals is to develop a stronger sense of where we want to go in our meditation practice. Through looking back at our past experience we can see what we need to work on. Perhaps it’s forgiveness or patience that we need to develop. Perhaps it’s more persistence. Or more calmness. Whatever changes we want to make, having clear goals will help us attain them.
Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” – Oprah Winfrey
Taking a few minutes a day to write down what do have will change your life.
Use gratitude to restart your life by appreciating what you have in life.
The more you realize and appreciate all that you already have and all that you already are, the more that you will get.
When you wake up in the morning, this is what you should ask yourself.
“What am I truly grateful for in my life?” pick 3 – 5 things that you are grateful and really apprecate and feel the emotions.
So for example I am grateful for my children, I visualize them and really appreciate every thing about them I can smell their little hot heads and feel their cute little cheeks whilst I kiss them and just feel so lucky that they are healthy and happy little children.
Really feel with every sense in your body how truly grateful you are, even if it is for a simple cup of coffee or a stranger who has opened a door for you.
How To Use Incantations
Once you’ve created it, recite your incantation to yourself loudly and with passion, placing emphasis on different words. Engage your emotions and physiology. When saying your incantation be sure it is congruent to how you want to feel in that moment.
As you’re repeating your incantation, allow your mind to see or imagine that which you are incanting. What does that mean?
Let’s say you’re using the example above as your incantation – “I’m so happy I can’t stop smiling”.
Allow you mind’s eye to see images of yourself radiating a beautiful and happy smile. And having said that, it would make sense for you to put a smile on your face while you’re actually repeating the incantation.
You Must Condition Incantations Into Your Nervous System
You will want to condition your incantations into your nervous system so that it becomes part of you, helping you to transform your life. How do you “condition them into your nervous system”? Repetition!
Tony Robbins has been doing his incantations for three decades or more. Reciting incantations helps move you to create the emotional intensity you need to have an outstanding quality of life!
Techniques to Overcome Fear based emotions
Tips of Reprogramming the Mind –
Put Positive affirmations around your house especially on the mirror and repeat them whilst looking in the mirror. May seem silly at first but they will reinforce good feelings.
Complementary Therapies can help in relaxing the body and mind.
I offer these from my home
I will soon be offering HeartMath Meditation sessions.