The Monkey-Chatter in Your Head
We all have negative voices in our head. For some they are subtle, passive, and even deceive us into thinking they are there to protect us and keep us safe. For others, they are much more aggressive, and downright mean. Sometimes we are aware of their words and influence. Most other times we are oblivious to their destructive messages, and they impact our beliefs, sense of self, motivation, and happiness.
One of the best ways to become savvy to the negative inner voices in your head is to practice mindfulness. To be more mindful means to be more aware of your thoughts, feelings and actions in the present moment.
The problem with not being mindful of our thoughts is that we treat our thoughts as if they are facts. We just simply accept whatever comes into our mind as truth without giving it a second thought. And we have these thoughts so often that we believe them as fact. But really a thought is not a fact. A thought is just a thought. And when they are destructive (which they mostly are), they have very negative ramifications.
You may have the thought “I am no good at this,” or “I’m fat,” or “I’m not smart enough,” or “Nobody understands me,” or even “I am brilliant!” Does thinking it make it so? Once or twice, probably not. But if we think it enough, our mind will accept it as truth, regardless of whether it is good or bad.
When you start to pay attention to your thoughts through mindfulness with gentle curiosity and no judgment, you can observe your thinking more objectively. You can notice your thoughts, assess them for truth, then either accept or reframe them more positively. This is a powerful tool. Imagine catching even a fraction of your negative thoughts, assessing them for truth (which most aren’t), and reframing them in a more positive and truthful way.
To further improve your mindfulness, try this activity.
Activity: “The Monkey-Chatter in Your Head”
Start this activity with mindfulness of your breath. Focus specifically on your breath –slowly in and out. Perhaps even speak the words in your mind. “I breathe in deeply, filling my lungs, and then exhale slowly, emptying my lungs.”
Then as you continue to breathe, allow yourself to notice any thoughts that come into your head. Pay attention to these thoughts without judgment. Thoughts are just thoughts – it’s whatever is going on in your mind at this particular moment.
It may sound like this:
“This is different – O.K. I’m going to do this. Hey, there’s a fly. Breathing in, exhaling out. Ouch, my back hurts. I should just get back to work. There am thinking about work again. Give yourself a break for a minute.”
Then it may go to something like “I’m sitting here thinking of my thoughts… O.K. It’s a beautiful day. My stomach is hungry. Hmmm, I can’t do this very well.”
These are all valid, normal thoughts. And very often they are all over the place like the example you just read. Allow yourself time to think about your thoughts. Don’t rush, don’t judge, and don’t stop. Find curiosity, interest and even humor in your thoughts.
You can also imagine your thoughts floating by like clouds in the sky, or leaves in a stream. Notice each passing thought and then the one that comes after it, and then the one that comes after that. You may notice that just at the moment you become aware of a thought, it passes and is replaced by another thought. That’s what happens – thoughts come, and they go.
Finally, to end this exercise, bring yourself back to the awareness of your breath.
The value in this exercise is to realize first how little attention we pay to our thoughts, yet how extremely powerful they are. Then learning to notice them can lead us to better control them to serve us for the better.
* * * * *
If you like this, I have more free resources for you!
For more ideas on how to sharpen your mindfulness, get the article “Are You Tuned In” Enter your name a good email address below:
Get access now!
The alarm didn’t go off this morning, so you’re running late for work. The gas gauge is on “E”. The driver in the other lane cuts you off and you spill your coffee in your lap.
You arrive at work, and then you realize . . . its SATURDAY!
How do you feel? Relieved? Irritated? Stressed? Angered?
Stop, tune-in. What do you feel in your body?
Will how you feel at this moment effect the rest of your day?
Will others feel your wrath?
Everything can be taken from a man/woman* but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.~ Viktor Frankl~Austrian Neurologist, Psychiatrist, Holocaust Survivor
Another quote from Viktor Frankl states, “Between stimulus and response there is a space. In that space is our power to choose our response. In that space lies our growth and freedom.”
What if you could change your perception of the thing observed before you respond to it?
Are you on autopilot? In fact, 99.99% of the time you’re on autopilot; until you know how not to be.
Manage your thoughts; you can mange your stress (Free 10 Tips to Slow Down). Request
in comment box below.
Let’s go back to the beginning of the story:
The alarm didn’t go off this morning: STOP, DROP and BREATHE. What??!
Okay . . . wake up! STOP; get out of your head.
DROP; put your attention at the base of your spine.
BREATHE; through your nose and out your mouth.
Now, what do you feel. . Has your perception changed?
This took all of 1 minute.
You are calm and now realize it is Saturday, a non-workday. You now choose to get up
or not, but your day is starting off on the right foot. You are at “cause.”
Look, you even had control over your future events.
(1) Not stressed because you thought and reacted as if you were late for work.
(2) No one cut you off on the freeway causing your blood pressure to skyrocket.
(3) No burns or dry cleaning bill from spilled coffee.
(4) At your leisure you notice the car needs gas and you go to the station a fill up.
Now you can enjoy your coffee, take in the aroma; put your feet up and read a good book.
Are you controlling your life or is it controlling you? Strategies here on how to reclaim your peace of mind: (Free 10 Tips to Slow Down). Request in comment box below
Are you ready to transform your stress instantly . . . schedule a free 30-minute Transform My Stress Now strategy session: https://enpointehealth.coachesconsole.com/calendar< click the link here<
Anything is possible!
*added the word woman to his quote.
This is the number one question asked after the doctor tells you. . .Congratulations you’re in remission!
So once you are in remission the idea and the hope is to stay in remission, right!
The most important things you can do is get rid of internal toxins, repair/build new cells and strengthen your immune system. Your body wants to heal. Cancer cannot grow in a body with a strong immune system.
Okay, step number -1: Stimulate the lymphatic system and DETOX.
You can do this without feeling the ill effects of the detox.
Here is a list of 10-Ways to Detox Fast– and began ridding yourself of toxins and repair your immune system. Stay cancer free, naturally.
- Eliminate toxic stress
- Sleep 8 to 9 hours and 1 hour per day to relax that’s your alone
- Remove refine sugar from your diet
- Eat the rainbow of veggies and fruit
- Drink pure water; in AM add the juice of 1/2 organic lemon in a cup of warm water
- Stimulate the lymphatic system-10 minutes before shower-dry skin brushing
- Sweat Therapy-30-mins
- Hydrotherapy- 4 mins hot water/ 1 min cold 3 X, can be done in shower 1-2 X per day; gently massage your liver, (on your right side just below your rib cage) . Listen to your body, if you feel nauseated your liver is inflamed. Stop massaging and let the water do the job.
- Combo Bath 1-cup Epsom salt, 1-cup Baking Soda, 1-cup Sea Salt; soak 20 mins (everyday)
10. Green Juice Therapy; start with a cup per day
Let’s continue to stack the odds in your favor of staying cancer free.
This is part of my program 7- Steps To Staying Cancer Free Transformational System.
Next month I will be sharing a free Webinar: “Sugar, How Sweet It Isn’t In Staying Cancer Free. How To Break The Sugar Habit”
I’ll keep you posted.
I welcome comments
En Pointe Health LLC
Oxygen is the single most important substance taken into the body. Without oxygen life would cease to be. Here are ten benefits that oxygen offers the body.
- Oxygen rich internal environment prevents cancer cell growth.
- Oxygen releases stress in the body.
- Oxygen stimulates the production of white blood cells, which are necessary to fight infection.
- Oxygen increases hemoglobin disassociation, thus increasing the delivery of oxygen from the blood to the cells.
- Oxygen gives more energy.
- Oxygen increases red blood cell membrane indispensability which enhances their flexibility and effectiveness.
- Oxygen decreases pathogens.
- Oxygen can increase the efficiency of the antioxidant enzyme system which scavenges excess free radicals in the body.
- Oxygen accelerates metabolic rate. It helps break down proteins, carbohydrates and fats to use as energy.
Oxygen stimulates the growth and efficiency of friendly bacteria that the body needs for good health.
Reap the benefits of oxygen. . . .just breath.
As this year, 2014 comes to a close, how are you BEING. . . ? Yes, people are bustling around DOING. Will 2015 be any different?
Shopping, working, cooking, driving, partying etc. . . and the list goes on. What, no time to think, contemplate, meditate or just BE? Studies show that we operate on autopilot 95% of the time.
Oliver Sacks once said “To live on a day to day basis is insufficient for human beings, we need to transcend, transport, escape; we need meaning, understanding and explanation. . ”
As human beings how can I just BE? Good question, as an person whose always in her head, I made a decision to just BE from time to time.
No New Year Resolution
Just BE. . .
BE a light for those around me still in the dark
BE a good receiver so others will find joy in giving
BE a good giver so others will find joy in receiving
BE at peace
When you decide to just BE, everything else just falls in place.
So as this year closes and a new year begins . . .who are you Being?
Your living skin is the largest of you body’s organs and it’s multi-functional. It’s major purpose is eliminating body waste.
Are you surprised?
It not only provides a barrier to keep harmful microbes out, but it will also show you signs of internal toxic overload. It is said to be your “third kidney” .
There are several ways you can help your body rid itself of the waste through the skin. Drink water, exposure to infrared lighting, steam sauna and dry brushing.
To detox in 10 minutes or less, the winner is “Dry Skin Brushing”.
Here are 10 Reasons why daily dry skin brushing is effective:
1. Brushing is more effective than soap and water in helping to eliminate waste materials by stimulating the activity of the pores you can break down fatty deposits under the skin and rid your body of uric acid crystals.
2. Brushing stimulates the lymphatic system, increasing blood circulation in underlying organs and tissues.
3. Brushing increases the skins natural cleansing ability by removing toxins and other impurities from the skin.
4. Brushing stimulates the oil and hormone production glands, keeping pores open and allowing the skin to retain natural oils.
5. Brushing is rejuvenating and has a powerful effect on the nervous system by stimulating the nerve endings in the skin.
6. Brushing contributes to healthier muscle tone, releasing bloat from retaining excess water and better distribution of fat deposits.
7. Brushing improves complexion, stimulates collagen production, making you look younger and fresher with skin that has a velvety touch.
8. Brushing improves your general health and help prevent premature aging.
9. Brushing helps awaken you naturally, decreasing the need for artificial stimulants.
10. Brushing is also a mind/body connector thereby helping you to release build up stress.
Start on dry skin before bathing. Work in gentle circular, upward motions, then longer, smoother strokes. Begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart. *Doing my research I found the technique varied, but here is one I followed, and in my opinion, the best one out there showing how, why and what.
*For the correct way to skin brush, check out this video by Brandi Owens from Oasis of Healing.
Was this post helpful? Let me know what you think.