The Weekly Minute - On The Shelf

Instructions for "On The Shelf":

1. Set a reminder on your phone to go off once in the morning, and once in the evening, at times when you are not likely to be disturbed.
2. When the alarm goes, stop what you're doing, take a seat with a straight back, and your feet planted on the floor. Close your eyes if you can.
3. For the next minute (feel free to make it longer!), bring your attention to your breath, and aim to keep it there.
4. When thoughts arise, visualise yourself placing those thoughts on an imaginary shelf beside you. Don't worry, they'll still be there when the time is up.
5. After the minute (or your chosen length of time) is up, take a look at the thoughts that you placed on the shelf. Which ones are helpful? Which ones drag you down? 
6. Take the helpful thoughts off the shelf, and leave the unhelpful ones where they are.
7. Resume your day.

You just practised being the boss of your thoughts, instead of letting them be the boss of you.
So often I hear clients say that: "I can't help thinking X, and that is making me feel Y".
Even thought it may feel like your thoughts come and go of their own accord, it's not true. You are the thinker of your thoughts—they are created by you, and that means you can take control over them. 
"Easier said than done!" - I hear you say. You are right, it's not easy to step into control of your thoughts, but, exercises like the one you just practised is great training to at least begin to reduce the influence of negative thinking on your life. — The more you practise picking and choosing your thoughts, the more skilled you will become at it. 

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"You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That's the only thing you should be trying to control." - Elizabeth Gilbert

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