Instructions for "Intentional Change":
If you want to sustain a change in your life, or form a new habit, you have to bring it into your awareness every day. This serves not only to remind you of the direction you want to take on a conscious level, it also works subconsciously to whisper in your ear each time a choice point arises over the course of the day that will move you closer, or further away from your desired outcome. These little choices, over and over again, are all steps in the right direction. Think of it like a ship crossing the ocean, if you adjust the course of that ship by just a degree, it might end up in another continent! "Intention is the core of all conscious life. Conscious intention colors and moves everything." - Hsing Yun
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Instructions for "The Sanctuary Within"
You have just practiced being in the present moment in a very simple but effective way. Your body is always with you, it's your home. The practice of being present in this home will ground you when you need it, and provide a peaceful refuge when the going gets tough. This is living mindfully in the world. "If we practice mindfulness, we always have a place to be when we are afraid." Instructions for Tuning in to Sounds
What you've just practiced is the art of letting things be as they are. We can exhaust ourselves being annoyed by little things that are often beyond our control — The person in the office who talks too loudly; the rattle on the dashboard that you never seem to have time to fix; the wheel on the shopping trolley that wants you to go left. Whatever it is, if you can learn to let it be, you will be saving your energy for the things that really matter to you. "Mindfulness is the practice of returning your attention again and again to what is going on, even if you don't like it, rather than spending time and energy on a struggle with reality." - Padraig O'Morain Instructions for "Label Mental Activity":
What this exercise does is create a little space between you and your thoughts. The act of labelling your thoughts takes the impact out of them, and makes it easier to let them pass by without getting caught up in them. "Most people don't realize that the mind constantly chatters. And yet, that chatter winds up being the force that drives us much of the day in terms of what we do, what we react to, and how we feel." - Jon Kabat-Zinn 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 "Your Next Thought":
This super simple exercise helps you interrupt your thinking patterns and give you control over your mind, even if only briefly. I heard this while listening to a talk on meditation, and I was blown away by the effect it had. It created a bit of space from the usual clamour of thoughts in my mind, it felt a bit like the sun breaking through cloud on the horizon. When I asked myself "What my next thought will be?", I realised it could be whatever I wanted, I could pick and choose, or just not have any at all! Nice to know I don't always have to listen to the negative things my thoughts sometimes tell me! Try it for yourself and let me know how you get on. :) "When the mind is empty, silent, when it is in a state of complete negation - which is not blankness, nor the opposite of being positive, but a totally different state in which all thought has ceased - only then is it possible for that which is unnameable to come into being." - Jiddu Krishnamurti Instructions for "Strong Abs, Strong Spirit":
If you're anything like me, posture makes a big difference. When I am slumped or slouched, I feel like I have less energy and less control. When I am sitting or walking with an erect and dignified posture, I feel stronger, more energetic, and more in control, ready to deal with what comes my way. Try it and see how you feel! "It is the job of the spine to keep the brain alert. The moment the spine collapses, the brain collapses." B.K.S. Iyengar Instructions for "A Simple Way to Relax":
Sometimes I find that a complex meditation can serve to make me more stressed! I love the simple ones like this, and I often use it to ground myself before a session, or when I find myself needing to relax. Making time for this practice a few times a day can help you stay calm all day, and stop stress from building. “At the end of the day, I can end up just totally wacky, because I’ve made mountains out of molehills. With meditation, I can keep them as molehills.” ~ Ringo Starr
This week's Weekly Minute is one you may have seen before, but in light of the weather forecast for the West Coast of Ireland, I thought it was time for a re-run.
If you find yourself feeling flustered by the gusts, or your mood is dampened with the rain, "Be The Mountain", stand firm against the weather of life. Be safe. "The sun'll come out tomorrow" - Annie |
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. Follow me on social media (see below) to make sure you don't miss one! Get the Weekly Minute delivered straight to your inbox, or follow it on social media!
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