We've all heard that having a positive attitude is a good thing, and can help your day go better regardless of what's happening around you. This little exercise is proof of the pudding, and it shows you how to shift yourself into a more positive state of mind, so you can "fake it til you make it"...
I love these little exercises that allow me to physically understand a theory, and realise for myself it's impact. I've been using this one to shift into a more positive state of mind when I don't feel it, and it has really helped. I hope you find it helpful too! :)
"If you don't like something, change it. If you can't change it, change your attitude." - Maya Angelou
When you feel tension in the body or in your thoughts, spend a minute (or longer if you have it) doing the following:
This really simple exercise works to bring equilibrium back to the nervous system, and you can do it anywhere!
"When you own your breath, nobody can steal your peace." ~ Author Unknown
Instructions for "Tight Spots"
We are entering a busy time of year, I have noticed the traffic in Galway begin to increase this past week, as well as the queues in the shops! Being stuck in traffic, or standing in a queue, are great opportunities to practice mindfulness and let a little stress go. It's not serving you, it never makes your day better, so let it go.
Set a reminder to do this practice several times a day wherever you are, and you'll notice the benefits.
Remember, the more often you do it, the more natural it will be come, and you will find your stress diminish over time, and your mindful calm increase.
"...the brain changes physically in response to experience, and new mental skills can be acquired with intentional effort, with focused awareness and concentration. Experience activates neural firing, which in turn leads to the production of proteins that enable new connections to be made among neutrons, in the process called neuroplasticity." Daniel Siegel
It can be a real challenge to learn to talk to yourself with kindness and gentleness. but here's something I have found can help:
Carry a photo of yourself as a kid, (I have one on my phone that I use).
Whenever you find yourself speaking harshly to yourself in your own head, maybe berating yourself for something you did wrong, or negatively comparing yourself to others, take out the photo and imagine you're talking to that little kid. Would you scold them so crossly? Would you tell them they're not as good as their siblings or friends? I doubt it!
Try this over the next week and see how it goes, I know from my own experience, and that of the clients I see in my practice that it can make a real difference.
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.
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