To start with you need to notice how you are at any moment. How you sit, stand and breathe. You need to be aware of what you do now in order that you can change these things in your future, if you want to.
Step 1 – Physiology
This is your posture. Your posture reflects your internal state.
You can see this by observing other people. You can usually see when someone appears confident and relaxed or when someone appears anxious or worried. Their posture communicates their mood and your posture also communicates your own mood!
Be aware of your physiology because it communicates to the world your current state more than words ever do (see earlier Diagram 3, page 30) and if it is not positive and strong, change it.
Step 2 – Breathing
Be aware of your breathing.
Make it deep. Make it relaxed. Make it full.
Breathing is essential to your life. Obviously! But breathing correctly does so much more than just keeping you alive.
Breathing helps with your physical condition AND your emotional state.
So, take three or four deep breaths in through your nose and out through your mouth. Open your mouth slightly (not a huge grin, because you must relax your jaw!). Exhale fully each time.
If you cannot remember to breathe like this all of the time, simply be aware when you are NOT breathing correctly and repeat this exercise.
Breathing like this will change your physical condition and your internal emotional state and it may also decrease some of that internal dialogue!
Breathe simply but frequently (and always!).
Step 3 – Relax your jaw!
It really is that simple.
Be aware and recognise if you are tight in the jaw or grinding your teeth. If so, stop!
Try it now.
You may be surprised at how aware you become that your jaw is very rarely relaxed. You may even struggle to do it to start with but when your jaw (or mouth) is closed tightly it restricts your breathing and tenses your jaw and neck muscles. It also amplifies that voice in your head!
Relaxing your jaw opens the airways allowing you to breath deeper and fuller.
So, feel your tongue softly against the roof of your mouth behind your front teeth and relax your jaw. Now breathe (Step 2).
Step 4 – Look Up
This utilises a well practised technique.
The eye pattern diagram below shows how you access internally stored information and bring it into your awareness. The eyes follow the mind and vice-versa.
When you look down, the eyes show that you are getting in touch with your inner feelings. When you look up you access your visual images.
Step 5 – Anchors/Triggers
This is the fifth and final step.
An anchor is a physical activity created by you and locked into a positive emotion or experience. Essentially, when you have a positive experience you then create a physical anchor. Your mind naturally associates “positive/happy” with this anchor (if practiced!).
When applied, the anchor interrupts old patterns of response and replaces (installs) them with new, different ones. Anchors can create an internal explosion of positive emotion by tying in this feedback and emotional response with the physical action.
Basically, you create a physical ‘anchor’ and you trigger (set off) this anchor to create the required mind state. This allows you to strongly interrupt your normal (historic) patterns of response and behaviour and to re-write your internal program. It enables you to start a new pathway.
You can create as many anchors as you like and hold them in the same physical place. Each time you trigger or set off one, the program is re-written, the responses are changed and “boom”, you have emotional positivity in abundance, any time, any place, any situation!
Read more about positive anchors in next month’s the3rdi magazine or buy the book for the whole process of regaining control and responsibility at www.youinanutshell.co.uk where there are details of how to arrange 1:1 sessions and group workshops.
Or simply contact Phil directly through this magazine.
We all have a unique way of processing and experiencing our world
We do this in ways that we as individuals have been conditioned and programmed to process and experience it. How this information is processed and how then we project this into our view of the world directly influences how we experience it.
By understanding how the body/mind works and by developing more flexibility, balance and inner strength you can develop the ability to stay in a good state of mind for the majority of the time.Look at it like yoga for the brain. It should be your choice to have the life you would like to experience not the one you have been conditioned to experience.
In A Nutshell we provide you with the simplest, quickest and most practical solutions that you can apply in your own way, in your own time, in your own world. Our aim is simply to be as simple as we can possibly be, to allow you to choose whether to change or not and, if you do, how to do it if you wish.
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