It's important to understand that making changes in life isn't just about sheer willpower. For most of our lives, we're on autopilot and our brain is making rapid decisions for us. It references our history, mood and environment to come up with the most adaptive response. However, when we're trying to make changes in our lives -- being more mindful, for example -- we can do a simple trick to set up our environment in a way that supports our success.
If you have The Now Effect you may have found a "5 Step Cheat Sheet" in the appendix that gives you ways to prime your mind toward the present moment and reinforce a certain way of being that you aspire to.
One of the five steps references controlling your environment. Just like signs on the road may help remind us to slow down or remind us of children crossing, we can put up signs with short verses in our day to day to remind us to be how we want to be.
Note: Check for auto-pilot reaction before moving on. Take a moment to check in with any judgments that might be arising right now. For example, "Short verses? Is he nuts? How could that ever help me?" or, "What is this, an affirmation? Those never work." Or, "Why am I even continuing to read this?" If anything like this arises, this is normal, just take a moment to notice the automatic judgment, let it be, take a breath to help ground to the here and now and then gently continue on with the next paragraph.
Acclaimed author and teacher Thich Nhat Hanh uses short phrases all the time to support himself in being more present, grounded and aware in daily life. He has taught this practice to medical professionals, psychologists and students for many years now. He teaches the practices of walking and/or breathing, and using these phrases to support us in calming our distressed minds and being more present to everyday life.
I suggest reading these examples below and creating little signs in your environment at work and home that serve as reminders for you to automatically drop into more mindful moments throughout the day.
- You may take three steps while breathing in and say, "Breathing in, I calm my body" and then with the following three steps "Breathing out, I relax." You can then shorten this to saying "calm" as you breathe in, and "relax" as you breathe out.
"Breathing in, I notice the colors all around me, breathing out, I smile." Then shorten to "Breathing in, colors, breathing out, smile." Even if we don't feel like smiling, the simple act of doing a half-smile sometimes can change the tension in our faces, which in turn can affect our moods. "Breathing in, I have arrived, breathing out, I am home." Then shorten to, "Breathing in, arrived, breathing out, home." Have you ever had the experience where you were rushing home to relax? It doesn't make sense, and isn't effective in calming the nervous system. Sometimes reminding ourselves that we have arrived to the present moment already and that we are home can help calm an anxious mind. We can then slow down and get home a few minutes later in a more collected and relaxed state. "Breathing in, I wash my hands, breathing out, may I use them wisely throughout the day." Shorten to, "Breathing in, washing, breathing out, wise hands." This practice not only can bring appreciation to one of the unsung heroes of our bodies, our hands, but also reinforce the idea of being aware of all they do during the day and being more mindful with them. This cultivation of appreciation can support us in feeling well.These are just some examples and many more are woven throughout the writings and videos in my book. As you get the hang of it, you can make up your own that fit for you. You can do this while walking or just sitting and breathing. And of course, most important of all, don't take my word for it, try it for yourself.
If it's not for you, cast it aside, but give it a shot. Pay attention to how you are feeling physically, emotionally and mentally before doing it and then again after you do it for a few breaths.
As always, please share your thoughts and questions below. Your engagement here provides a living wisdom for us all to benefit from.
For more by Elisha Goldstein, Ph.D., click here.
For more on stress, click here.
For more on meditation, click here.
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.