If you read Part One, then you will already understand and be able to identify some of the most destructive squatters running your thoughts. In order to master you mind, you must learn how to evict them.
There is a diminishing effect that will happen if you eliminate these squatters in the order presented. Each one evicted will decrease the presence of the next one or of all of them.
How to Master Your Mind
You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.
Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.
In the first part, I told you that there were two ways to control your thoughts: You can:
- Interrupt and replace them, or
- You can eliminate them altogether with conscious breathing.
Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.
- The Inner Critic
When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it. You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”
For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”
You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is: “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”
If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready (if you need help creating counter thoughts, feel free to contact me through my site).
This is the first squatter you should evict, forcefully, if necessary.
- He riles up the Worrier.
- The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
- He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
- He is a bully and is verbally and emotionally abusive.
- He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!
Eliminate your worst critic and you will also diminish the presence of the other three squatters. Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.
- The Worrier
Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.
Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body, so you should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:
- Increased heart rate, blood pressure, or surge of adrenaline
- Shallow breathing or breathlessness
- Muscles tense
Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for. If you believe in a higher power, this is the time to engage with it.
Here is an example:
Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer): “Thank You Great Spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”
Smile when you think it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.
If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.
Now take a calming breath: Slowly, in through your nose, and slowly, out through the mouth. Take as many as you like!
Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.
For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them. “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.
Change those fearful thoughts when they happen to: “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.” Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.
Gratitude, love, peace, and joy are the highest vibrational feelings, and fear is one of the lowest. The feeling is a vibrational magnet. All my ‘go-to’ thoughts are now of gratitude.
Interrupting and replacing your thoughts will, in a short period of time, cut down on the overall number of thoughts you think, especially the unhealthy and unproductive ones. You are on your way to becoming the master of your mind.
Please check back to learn how to evict the Reactor and the Sleep Depriver using conscious breathing.
Set a goal for yourself
"I want to have a stress-free and peaceful mind, so I will take the 5-Day Mindfulness Challenge. "Add To My Goal
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