Brain vs Mind

Has your brain hijacked your mind? Learn the difference and to separate the two so that one doesn't control the other. More...

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Breakdown Of Emotions Into Pieces

One huge emotional storm might lose intensity if we name and describe all of the sub emotions. We can break them down, which creates the effect of diluting them so we can better tolerate them.

 

Cleansing the Mind

Mindful crying. Using crying constructively, without it turning into a passive act that promotes further suffering.

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Determine Desired Result

Determine what we're going for. Is it to keep a job, be happy, not lose a friendship, to simply have peace, etc? Determining how we want to feel and what we want to have at the end of the day may help guide our emotions and behavior if we're observant vs threatened by consequences.

 

Dialog with Emotions

Sometimes emotions take on a life of their own. We can separate from their intensity by "talking" to them. We're presenting alternatives when we speak directly to something or someone. Well chosen and individualized phrasing can dramatically change our state.

 

​​​​​Digestion of Information to Reduce Overwhelm

A perfect example is navigating a website with a ton of information. Sometimes just deliberately reaching each item can take the intimidation and sense of overwhelm in completing a task. This could mean going section by section, link by link, and simply reading it. The more we can digest, the better the brain sees what's possible, but in pieces.

 

Effective Semantics

Removing terms that don't help us or make us feel worse such as "even though," "the reality," or other wording that makes us feel we're in control when we don't feel like we are. If we're using affirmations, choosing ones that actually resonate for us, rather than make it worse

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Ingest/Digest

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Judgement vs Objectivity

We might think we're being objective when we're judging ourselves by forcing ourselves to feel a certain way. The objectivity is what makes the most out of mindfulness.

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Letting it Out in Our Heads

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Levels of Mindfulness: 1, 2, 3

1. Observe 2. Observe the observing, 3. Observe observing the observing. This can deepen our awareness.

 

List and Checkbox Mindset

Using mindfulness as a deliberate and technical skill is what helps to make mindfulness work. This isn't necessarily making actual lists unless that's what we want.

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Mindful Gratitude

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Mindful Prevention

This is not to be mistaken with paranoia. Just a little elbow like nudge as a reminder that anything can happen. This better prepares us for coping with whatever comes our way.

 

Natural Order Observation

Observing what's happened in the order in which it did. This can reframe what happens in the aftermath of the event, to correlating with the thing before it. It can take the mystery out of the "why" of things.

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Non-Traditional Multi-Tasking

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Observe Delayed Positive Effects

An observational skill; useful for when mindfulness feels like it may not be helping but then later noticing if maybe there are some delayed positive effects.

 

Observation of Presence of Physical Sensations

"Where do I feel this in my body?" Observing physical sensations that come with negative emotions allows us to sit with it, rather than being only threatened by it.

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Observation Without Words

 

Observational Hindsight

An observational and respectful version of "I told you so." The comforting observation of what was once so threatening might not have been. This can provide relief when preparing for future events.

 

Parts of Speech

Believe it or not, choices of parts of speech and order of can affect the effectiveness of our perception of these exercises. 

 

Planning for Desired Outcome

 

Side by Side Comparison

A concentration observation of looking at multiple scenarios as if laid out on a table. No forced action, judgement, of decision; just presentation of what's happening, maybe not just our perception of what's happening.

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Slowing the Mind

A great exercise if considered when observing of feeling sped up using visuals and manipulation.

 

Thought Blocking

Distraction, not avoidance. If we notice a thought pattern, particularly one that won't go away, proactive thought blocking may work. If it turns into avoidance, we stop and wait until me might be more effective.

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360 Degree Planning

An advanced, analytical, no pressure version of Pro's and Con's. Lay out the options, pros and cons/cons and pros and put the list aside. This helps us more naturally come to a conclusion or decision.

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Urge Vs. Desire

Sometimes when we want something, it may be a knee-jerk reaction urge, not so much the desire for what the urge is driving us toward. Learn to tell the difference.