Instructions for Positivity Training (You'll need a little notebook):
Our ability to scan the environment for danger has served us well in our survival and evolution. But for many of us, this ability is in overdrive, leaving us stressed, anxious, depressed, and fearful.
When you think a certain way for a long time, you strengthen the pathways in your brain that run these thoughts, and it takes deliberate attention and perseverance to form new pathways.
This week's practice is scientifically proven to forge new, more positive pathways in the brain, helping you be more naturally aware of the good that already exists in your life.
"But listen to me.
Instructions for "Grounding":
The simplest things can be a great source of comfort. Your breath, and the workings of gravity on your body are constant companions, but they often go unnoticed.
Pay them some attention this week, and let their steady support comfort you. Know that they are there always to support and ground you whatever you face.
“Get yourself grounded and you can navigate even the stormiest roads in peace.” – Steve Goodier
Instructions for "Spring Came":
If you are going through a tough time, take comfort in the fact that it WILL pass, time is your friend in this. In the meantime, be kind to yourself, be patient, and ask for help if you need it, company shortens the winter.
"Spring has returned. The Earth is like a child that knows poems."
Instructions for "Move the Morning Blues":
When you get up each morning, immediately move your body, some suggestions are:
Many of us wake in the morning and are immediately inundated with thoughts of all we have to do today, this week, this month, this year... Agh!
If we don't do something to counter this, we can walk through the day feeling burdened and blue.
It can be difficult to tackle this mentally, because the mind is already so busy there doesn't seem to be room for anything else!
This is where the body can come to the rescue. Moving the body in the morning gives you energy for the day, and helps you shift perspective. Exercise releases endorphins, which make you feel happier and brighter, and more able to tackle your to-do list in a positive way.
The trick, like most things that are good for you, is to do them even if you don't feel like it! You'll thank yourself later...
"Now, I'm no scientist, but I know what endorphins are. They're tiny little magical elves that swim through your blood stream and tell funny jokes to each other. When they reach your brain, you hear what they're saying and that boosts your health and happiness. "Knock Knock... Who's There?.. Little endorphin... Little endorphin who?... Little Endorphin Annie." And then the endorphins laugh and then you laugh. See? Its Science."
The Weekly Minute is a blog I write each week with the aim of providing proven tools to help promote positive mental health.
The collection of short, practical mindfulness and therapy tools for self-reflection and self-improvement, can equip people to take their mental well-being into their own hands, and improve their quality of life.
The Weekly Minute is posted here every Monday, or you can sign up to get it delivered to your inbox via the link below.
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