What's the Message? Part 3- Feeding the Brain Positive Messages

While it is important to limit the negative messages our brain takes in (as discussed in Part 2), it is equally important to ensure that positive information is getting in there as well.

Here are some practices we can incorporate into our daily routine:

A Positive start – Before heading out in the morning or starting on the day’s tasks, carve out a 10-15 minute block of time.  In that time, engage in a mindfulness exercise (see the previous chapter) or a relaxation practice like the one below:  

·         Close your eyes and place both palms on your diaphragm, the space between your stomach and chest. 

·         Breathe in through your nose with your mouth closed.

·         As you breathe in, extend/push out your diaphragm, feeling the expansion with your palms.

·         Hold for 3 seconds, then exhale slowly through your mouth as if you are blowing through a straw.

·         Listen to your breath as you release it, and notice your diaphragm contract.

·         After exhalation and before you take another deep breath, repeat an affirmation to yourself.  It can be a single word, phrase, or sentence that motivates and inspires you.

The codependent’s prayer can be used as an affirmation to start the day:

“God grant me the serenity to accept the people I cannot change,

Courage to change the person I can,

And the wisdom to know that is me.”

A Positive end-  At day’s end, our brain gets ready to process our experiences.  It can be helpful to write down the day’s events, unresolved issues, and any information acquired.  Journaling is a way to ‘sweep out’ residue from the day’s experiences.  This enables us to sleep with a clear head.  Once we have done this, we can ‘feed’ our brains positive/peaceful or neutral (does not trigger good/bad feelings) information just prior to falling asleep.  This can be achieved by looking through a collection of peaceful images, reading words of inspiration, engaging in a meditation like the one just mentioned, or listening to sounds/music that create calm or trigger the memory of a pleasing experience.  Sounds of the ocean, rainfall, or forest, can be found on audio cd or in certain apps.  Since there is a large amount of ‘data’ out there that is negative and, even, frightening it makes sense that many people today struggle with sleep disturbances, such as recurring nightmares, intermittent sleep, and insomnia. Go to www.cdc.gov/features/dssleep/index.html#References for more information. 

May this blog be the inspiration to experience life more fully by creating a more positive mindset.