Tuning in to Another Station

Instructions for "Tuning in to Another Station":
Last week you practiced paying attention to thoughts as they arose, and listening to them without judgment, as if they were on a radio playing in the background. This week, you will take it a step further...

1. At regular intervals throughout the day stop what you're doing and bring your attention to your thoughts.
2. Are you replaying an old, unhelpful story in your mind? For example, are you mulling over a disappointment; a hurt; a betrayal; a time when you let yourself down?
3. Keep track of the story by noting in on a sheet of paper, or your phone, and keep track of how many times you find your mind returning to this story over the next seven days.
4. After you have noted it, replace the story with something more helpful, for example, something you have done that you are proud of; a kindness someone showed you; or something you are grateful for.
5. Don't worry about how many times the old story comes up, just remember to note it and then tune in to a more helpful story when it does.

The purpose of this practice is to help you become aware of your old stories and get accustomed to the idea that you can change them at any time. This is not to say that these old stories are bad—quite often there is a valuable message or lesson in the story that will be helpful for us. However, mulling over the same stories again and again can have negative consequences such as a bout of low mood or anxiety.
It can be quite surprising to notice just how much time we can spend mulling over past stories and events. We humans are naturally story-telling creatures and it's through story that we bond with each other and understand the world. Many anthropologists argue that we are more inclined to notice the negative as it was how we were able to keep ourselves safe from predators as we evolved, BUT, it is important to ask yourself — if that is how you want to spend your valuable time now?
It's worth remembering that humans are also creators, and that each new moment offers you a choice to create a better future.

---

"The stories we create influence the stories of other people, those stories give rise to still others, and soon we find meaning and connection within a web of story making and story living. Through our personal myths, we help to create the world we live in, at the same time that it is creating us."  Dan P. McAdams

---