Dr. McKenzie has talked about the various “chains” of prior programming and erroneous beliefs that can present problems. In this article “Unchain Yourself”, he discusses some solutions to the problem. The following exercise can help you learn to take control of thoughts and emotions.)
The following is excerpted from my forthcoming book, “The Magic Mirror” (copyright 1983), and is reproduced here for your benefit. I call this exercise “Thought Mastery.”
The following is excerpted from my forthcoming book, “The Magic Mirror” (copyright 1983), and is reproduced here for your benefit. I call this exercise “Thought Mastery.”
Find a comfortable position and enter your level.
Tell yourself that you want to look at your thoughts as an external observer so, observer is looking for things you habitually tell yourself.
Remind yourself that these thoughts, while habitual, are under your control. You turn them “on,” and you can turn them “off.” These thoughts only seem to turn on out of control because they are pervasive and repetitious – they intrude into your consciousness like a worry.
Start by recalling the typical consequences of a habitual thought. Examine how you feel now, and then call up the usual symptoms. Recall the emotions or the pain and discomfort from a recent instance.
Now mentally, go back to the activation event – to turn on -the stimulus. Review everything about the earliest onset of your feelings – the earliest awareness of your symptoms. Review where you were, who was present, what was going on, and how you felt. Be especially aware of any changes in your feelings. And now aware of the consequences (your symptoms or usual reaction). You are also aware of the stimulus and the activation of your emotions.
Count mentally
1, 2, 3, and like magic, at the count of 3, the thought you told yourself appears to you ,also you are acutely aware of the thought-link between your present feelings or symptoms (real or recalled) and the thought you turned “on” when the stimulus occurred.
Tell yourself, “I do not want the effects and consequences of this thought-link. I will be more and more aware of turning it ‘on,’ and I will control the entire process by turning it ‘off.’ The more I turn it off, the less it controls me – I have mastery.”
Reaffirm the fact that your thoughts influence your emotions. Know that you can master any thought activity of which you make yourself aware.
I suggest that you take time to explore, become aware of, and master your habitual thoughts as you activate your concepts of sadness, happiness, anxiety, anger, and any other pervasive or repetitive thoughts, feelings, or ideas in your life.
Remember that exploring your conscious and subconscious mind is necessary for active mental control.
3 Mindfulness Practices You Must Try Everyday
Mindfulness practices can help you in handling stress, increase relaxation, and improve your focus. Here are a few mindfulness meditation techniques you can practice in your daily routine:
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- Simple Walking Meditation: In the simple walking meditation, you need to focus on your every walking step and pay attention to your feet and your breathing pattern. This practice helps you stay present and mindful in every movement. You can listen to guided mindfulness meditations while practicing walking meditation as it can help you to stay focused and avoid any distractions.
- Loving-Kindness Practice: Loving-kindness meditation is a practice where you send thoughts of love, compassion, and well-wishing to yourself and others. As a beginner mindfulness exercise, it can be practiced daily to cultivate a positive mindset, improve your relationships, and reduce stress.
- Practice Sleep Meditation: Practice Sleep Meditation to help calm your mind and prepare your body for rest. Sleep meditation focuses on relaxation techniques such as deep breathing, body scans, and gentle visualizations, these can release tension and improve sleep. You can practice mindfulness for sleep improvement to train your mind to release stress and anxiety, allowing for a deeper, more peaceful sleep.
Thank you for reading!
Hope this blog clears your doubts about how to practice mindfulness for beginners and gives you the confidence to start your journey towards a calmer, more focused mind.
