An Introduction to Mindfulness

mindfulness, mindfulness summit, depression, Mark WilliamsThe Mindfulness Summit: Day 1

Professor Mark Williams is Emeritus Professor of Clinical Psychology at Oxford and was also the Director of the Oxford Mindfulness Centre until his retirement in 2013.

Professor Williams, along with colleagues John Teasdale (Cambridge) and Zindel Segal (Toronto), developed Mindfulness-based Cognitive Therapy for prevention of relapse and recurrence in major depression. He is also co-author of the best selling book ‘Mindfulness: Finding Peace In A Frantic World.’

In this interview Mark elegantly answers the question ‘what is mindfulness?’ He also leads 2 simple introductory practices for beginners and talks about why mindfulness is so effective for the treatment of depression relapse.

IN THIS INTERVIEW YOU’LL ALSO DISCOVER…

  • The difference between mindlessness and mindfulness.
  • Why mindlessness often gets us into so much trouble.
  • The cutting edge research on mindfulness for depression (Mark is one of the world premiere researchers in this field).
  • The ‘breathing space’ mindfulness practice, which is great to use in times of stress and difficult emotions
  • How to use ‘habit releasers’ to bring more mindfulness into daily life.
  • An experience of the ‘body scan’ mindfulness practice.

To watch, listen and download this interview, register FREE for The Mindfulness Summit HERE or click one of the banners in this article.
mindfulness, mindfulness summit, depression, Mark Williams

You may also like this short video of Mark reading “Hokusai Says“. I certainly enjoyed it after listening to the interview.

 

366 Days of Kindness

366 Days of Kindness

I went to see a show last night, and what a wonderful show it was!

Bernadette Russell, as a result of seeing the devastation of the London riots in August 2011, decided to do an act of kindness every single day for a full year, and as 2012 was a leap year, this was going to be 366 days.

Bernadette decided to keep a diary of what she did every day. As time went on, she had to come up with some very creative ways of being kind, things that were as personal as she could make them to the receiver, that made them feel very special, and also things that were fun enough to keep Russell entertained and motivated to keep going, as she admitted was needed at times.

I expected the show to be quite a straightforward, if uplifting, lists of kindnesses, but it turned out to be a comedy extravaganza, performed by Russell and her partner Gareth.

Some examples from her diary:

Day 36: Left a fiver on the bus seat, but I wrote on the fiver explaining, in the  hope it gets passed around and spreads the word! This fiver did come back to me, months later, via Twitter, from a man who was given it in change in Nottingham and kindly posted a picture for me.

kindness, 366 days of kindnessDay 52: Left jar of sweets saying eat me at house near me. Rang bell, ran away.

Day 161: met this lovely man outside Waterloo station collecting for veterans. I gave him the scripscraps from my purse. Him: “Thanks” Me: “You’re welcome. Can I take a photo of you?” Him: “I’ll probably break your camera” Me: “No you won’t, a handsome man like you” Him: “oo *blushes* er.. ok.. thanks”. It got me thinking, I don’t give enough compliments. They don’t cost anything etc. Gonna do more.

Day 186: I got the homeless man sitting outside tescos a sandwich and rolos. He said he sleeps out. Blimey. In this. I couldn’t do one night.

kindness, 366 days of kindness, pound fairyDay 239: Left a little message and a pound coin on a park bench in Deptford.

There were so many examples of little kindnesses, that cost very little money, or no money at all, but put huge smiles on people’s faces.

What I especially liked were the personal connections made with strangers, people we wouldn’t normally come into contact with. In fact, as Bernadette demonstrated, it can be easy to approach someone who looks rather friendly, but how about someone who looks grumpy, or someone who is dressed in a similar style to a ‘London rioter’: Russell paid for a stamp in a Post Office for a young lad wearing a hoodie pulled up around his head, and his eyes down, he was very grateful for the help.

Often the people who don’t ‘look’ happy or look like negative stereotypes formed by society, are the ones who need the kindness, acceptance and inclusion, shown even more.

“If someone doesn’t have a smile, give them one of yours”

Kindness doesn’t have to involve giving money; in fact, it often means more without giving money:

  • Helping a pensioner lifting shopping into a car
  • Making homemade cards or positive messages, and leaving them in random places for people to find
  • Sitting with a homeless person, hearing their story, it’s often a powerful one, rather than throwing a fiver at them and walking away.

It reminded me of the homeless lady I gave my gloves to, because it was the middle of winter and I noticed, after giving her a cup of hot chocolate, how she wrapped her bare hands around the cup to warm them.

I would like to add here that I myself received an act of kindness, as I was gifted my ticket to the show. I was going to go anyway, and hadn’t bought my ticket yet, when somebody who had already paid found they couldn’t go, so gave me their ticket. I am very thankful.

Russell’s message is that if everybody does a small act of kindness every day, we will be living in a very different world. This movement is sweeping across the planet in a very powerful way. If we can teach our children this, the entire world can be improved within a generation.

Do Nice, Be Kind, Spread Happy, kindness, 366 days of kindnessI bought a copy of Russell’s children’s book ‘Do Nice, Be Kind, Spread Happy’, at the show, and it was lovely to speak with her personally and she signed the book for my 7-year-old niece. I got home and read it, and decided I need to buy another – for MYSELF!

It has such beautiful suggestions for very simple things that children, and adults as it turns out, can do every day. This is not a little paperback of lists. It is a large book, bigger than A4 size, with fully illustrated, and funny, pages and exercises to do, written in language that will engage children of all ages. It is a book that children will want to return to time and time again.

Buy ‘Do Nice, Be Kind, Spread Happy’ at Amazon.co.uk

Buy ‘Do Nice, Be Kind, Spread Happy’ at Amazon.com

The 366 Days of Kindness tour has only a couple more shows running:

Brighton, England – 19th & 20th May 2014

Cardiff, Wales – 28th May 2014

Details HERE – I can’t recommend it highly enough!

Please join the Kindness Revolution yourself, and help change the world, one kindness at a time.

www.366daysofkindness.com

Twitter: @betterussell #366daysofkindness

Facebook: #366 Days of Kindness

366 Days of Kindness

No such thing as a small act of kindness

No such thing as a small act of kindness

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”
Scott Adams, Creator Of Dilbert Comic Strip

kindness, plato, be kind, patience, love

“In life you can never be too kind or too fair; everyone you meet is carrying a heavy load. When you go through your day expressing kindness and courtesy to all you meet, you leave behind a feeling of warmth and good cheer, and you help alleviate the burdens everyone is struggling with.”
Brian Tracy, Motivational Author

 

“The best portion of a good man’s life; his little, nameless, unremembered acts of kindness and of love.”
William Wordsworth, Poet

No such thing as a small act of kindness

Addicted to thinking: how do we break the habit?

Addicted to thinking: how do we break the habit?

addicted to thinking
Image courtesy of www.facebook.com/ZenToZany

A bird in a tree is talking to a dog on the ground. The bird is really upset and flustered. The dog asks, “What’s wrong?”. The bird flaps it’s wings and says, “Well I’m thinking about what happened yesterday and I’m worried about the future. What should I do?”. The dog replies, “Stop thinking!”.

It is not the situation that causes our pain, it is our thinking about it.

Eckhart Tolle teaches how to be present in the moment in The Power of Now: A Guide to Spiritual Enlightenment (UK). He has recently released his new book A New Earth: Awakening to Your Life’s Purpose (UK).

Addicted to thinking: how do we break the habit?

Positive people allow themselves to be human

Positive people allow themselves to be human

Thinking a positive person will never get angry, sad, upset, or overwhelmed is like thinking a doctor will never get sick or break a bone. Life happens and it's not always sunshine and good times. You are a positive person but everyone has their limits. It's ok to feel whatever you are feeling in the moment and not judge yourself because you didn't immediately see the bright side. Positive people allow themselves to be human. Doe Zantamata, positive people

Thinking a positive person will never get angry, sad, upset, or overwhelmed is like thinking a doctor will never get sick or break a bone. Life happens and it’s not always sunshine and good times. You are a positive person but everyone has their limits. It’s ok to feel whatever you are feeling in the moment and not judge yourself because you didn’t immediately see the bright side. Positive people allow themselves to be human.”

– Doe Zantamata

 
Positive people allow themselves to be human

When things go wrong … (part 3)

When things go wrong … (part 3)

how you reactFollowing on from When things go wrong … Part 1 and Part 2

I slept for what seemed like only a few minutes. It was about 4:30am when I awoke.

Remembering that my hired car was parked where it shouldn’t be, I started worrying I would have to move it before about 8am if I was to avoid a run-in with the Spanish police. I didn’t want to go walking down dark streets at that time of the morning, even though I have never felt unsafe in Spain. Going back to sleep could be risky. I may or may not wake in time. The crazy thing about narcolepsy is my ability to sleep ‘on a washing line’, as long as it’s not at night when sleep is supposed to happen!

I got up and explored my room more thoroughly, as I hadn’t had a chance before flaking out after the events of last night. As I’ve come to expect in Spain, my room and en-suite shower room were immaculately clean. Wondering why my basement room would have curtains, I looked behind to discover an open patio door, leading out into a small courtyard, only about 2 metres square. At first I worried that the door had been open while I slept, then I realised my room was the only access to the courtyard, so I was safe. It added to the cuteness of my room.

I put on my coat and decided to go look for the kitchen up on the roof terrace I remembered vaguely being told about, and see if I could make a cup of tea. I grabbed my cigarettes, Kindle and headphones. I have some guided meditations stored on my Kindle, maybe one of those would help tame the negative thoughts I already felt creeping back.

Tea made, I found the roof terrace a quiet, serene place to sit. The sky was a blanket of stars, many more than I could ever possibly see over my cloudy hometown back in the North-East of England. One star in the East, right ahead of me, seemed to shine ten times brighter than all the rest. Something about it made me feel less alone.

The anger from the previous evening pushed into my thoughts now and again, but the serenity of the night helped my soul to tame it. I turned my attention to what I have learned, and what I would be advising someone else who described such a thing happening to them.

The first thing that came up was “You have to stop the anger”. My ego argued, “Why should I stop it, I have a right to be bloody angry?”. My soul returned, “you’ll only get more of it”. Of course this made sense to me: I knew that if I continued to carry this angry emotion around, my negative energy vibration would result in the attraction of more negative consequences to myself. It wouldn’t affect him one bit.

“Holding onto anger is like drinking poison and expecting the other person to die.”
Gautama Buddha

when things go wrongI thought of several other of my mantras I use when facing tough times:

  • Everything happens for a reason.
  • It always works out for me.
  • Things don’t always work out as we planned, but they always work out right.
  • I may not be where I expected to be, but I am where I’m meant to be.
  • At the times when its hardest to think it, you have to remember there is a blessing in Everything

“How people treat you is their karma; how you react is yours.” 
― Wayne W. Dyer

Repeating these, and feeling the energy of the stars, the universe, and my guardian angels, really smoothed my frayed edges and blunted the spiky thoughts. I felt altogether more peaceful and sat there under the stars for a couple of hours. I played a meditation audio, I read some soothing words from one of my many Kindle books, smoked a few ciggies and had another cup of tea. I decided to check on a flight home later on when I could get a wifi connection.

Then I realised, I was awake early enough to watch a beautiful Nerja sunrise, a rarity for me. I’m not a morning person, and it had been many years since I had watched the sunrise from a beach here. What a treat! I headed down to the Balcon de Europa, just a 3-minute walk away, at about 6:30am.

Although the Balcon was deserted when I first arrived, I was surprised to see quite a few people arrive so soon after, a couple of obvious tourists – like me, with their cameras – and several Spanish people. How lovely, I thought, that they still make the effort to watch the sunrise, they don’t take it for granted, as many do of the beautiful scenes right at their doorsteps. It felt very spiritual, to see so many individuals, not talking to one another because each was absorbed in their own reason for being there, yet we were all connected in the soaking up of the energy of the morning. As the sun beamed “Good morning,” that bright star in the East whispered “Goodnight”.

nerja sunriseThere was a family there: they could have been grandparents, or they could have been mum and dad who had their two young sons later in life. The two adults were taking turns taking pictures of the family with the sun rising behind them. I thought, what a shame if they can’t all be in the same picture, so I walked over and gestured that I would take a picture of them all together with their camera. Happy with this, they returned the favour and took a photo of me with my phone. Language is no barrier to kindness, a smile speaks every language.

After moving my car to a better parking space, I returned to my room. I knew I needed to sleep and would not be checking out in time, so paid for another night. I would look for a flight home later. I slept all day.

when life throws you a wobblyWhen I awoke late in the afternoon, I looked for a flight. As it was such short notice, the flight prices were really quite high. I couldn’t change my existing flight, which was more than another week away, as I had already checked-in online and printed my boarding pass. I would have to pay for a new flight. It would take me way over my budget I’d saved for my holiday. After consideration, I thought if I was going to have to hit the credit card anyway for the flight, I could probably get a less expensive hostel over the other side of town, where it would be easier to park my car, and for the week it wouldn’t be too much more than the flight, add meals and spending money … Oh, blow it! The more I listened to my heart, the more I realised I HAD to stay. I hadn’t had a holiday in so long. I didn’t know when I would be able to afford or physically manage another. And my main reason was that I should not go home feeling like my holiday was ruined, not because I would blame him, but because I would blame MYSELF. I had options. While getting into debt is not something I would normally do for a holiday – being medically retired, unexpected expenses can be worrisome – it is something I felt I needed to do for peace of mind, and a week of straightening out my energy in such a lovely place. I decided I was not returning home full of regret, or blame for anyone, least of all myself.

After visiting a hotel just a couple of doors away from my favourite Irish bar, with plenty of free parking outside it, and getting a good deal on a week’s stay, I arranged to move in the following day as I’d already paid for the hostel.

I spent my last evening at the hostel focussing on the good things in my life: I was in a beautiful place. Several people had been helpful and caring in the last couple of days, this was the natural order of things. I was safe and as comfortable as I could be, despite the ongoing pain in my body which I have come to expect and manage the best I can. I was grateful to have hired the car, what would I have done without it? I was grateful that I had the emergency backup of a credit card. I decided this was going to be a lovely week ahead. I drifted into one of the most peaceful sleeps I had had in some time.

On arrival at the hotel the next day, I received a warm welcome by a young lady receptionist I had not met the previous day. She greeted me by my first name as I approached the desk as if I was an old friend. I appreciated the friendly informality.

I spent the week relaxing, chilling out, looking for things to appreciate and reasons to feel grateful, and I found them everywhere. The trauma of the event that brought me here faded into insignificance. I took walks along the beach, stopping at the regularly-placed wooden benches to sit and read a while, and to just watch the temperamental ocean.

“Change the way you look at things and the things you look at change.” 
― Wayne W. Dyer

I sat at a beach bar for a coffee and a group of three Englishmen at the next table invited me into their company by asking me about my Kindle. They were new to Nerja, and asked if I could recommend some good eating places. I mentioned a few restaurants, but assured them they couldn’t really go wrong: I had never had a bad meal here. Knowing I was in town on my own, they invited me to join them for dinner. I thanked them for the invite and graciously declined, happy to just float along in my own little world this week.

The next day, sat on a bench reading, I happened to look up just as two of the men from the day before passed by. “Hey Kindle lady”, they stopped to chat. I realised we had not introduced ourselves by name yesterday, so I introduced myself and held out a hand to shake with John and Mike. “We’re just going for some lunch. If you’re at a loose end, you’re very welcome to join us,” John offered. “That’s very kind of you. Really, I’m fine thank you”.

I continued to sit and focus on all the lovely, kind, friendly people in the world, and in my life. This is the best way to deal with the occasional unkind, unfriendly person, by realising that they are not the ‘norm’, we will bump into them occasionally for whatever reason, but to focus on unkindness will only attract more of that, so to counteract that negative energy, you look for the good in people.

The next day, after a short walk, of long duration with my many stops, I passed by a couple of familiar bars, but there was a big rugby match on the TV’s so I didn’t stop, I headed back to my hotel room. However, something made me stop at my Irish bar, despite the rugby projecting from the big screen on the terrace, and I ordered a pot of tea. I was reading my Kindle, and my attention was drawn to a lady sat at another table. She had a hat beside her on the table and it reminded me of my favourite aunt, a boho, hippie-style lady. After a few minutes, she turned and saw me, and said “What beautiful nails you have”. “Thank you”, I said, and we began chatting. As it turned out, Amanda had been travelling on her own around Spain for six months, and she was a writer/blogger. This connected us further, as it has long been a dream of mine to travel around Spain, and more of Europe. I don’t know how the subject came about so quickly, but she mentioned a couple of people had suggested she read ‘The Power of Now’. “Oh, Eckhart Tolle,” I said. “Yes,” she said, “now I know I must read it. I keep bumping into people who know of it”.

Amanda and I got along famously over the next few days. We had read many of the same or similar books, we held similar beliefs about the powers of the universe, we were on a similar life path. I said wasn’t it funny how I had stopped at the Irish bar even though I really wasn’t interested in the rugby. Amanda said the same: in the several weeks she had been in Nerja she had rarely been to that side of town, and she wasn’t interested in the rugby either. Amanda was going home next week too. It really felt like one of those ‘invisible threads’ I have read of, and have come to know to be true. Our souls really connected.

Amanda introduced me to an Italian restaurant I hadn’t been to before: delicious and a budget-traveller’s dream. We had some serious discussions about how our beliefs had pulled us through some tough times, and we had some right big laughs about the synchronicities and the fun games we had played with the universe and our angels.

I may not have ended up where I expected to be but I was in exactly the best place where I needed to be. I had not only made peace with where I was and how I had landed there, but I had made the conscious decision to attract the good world I wanted to see, and so it was.

“Loving people live in a loving world. Hostile people live in a hostile world. Same world.”
Wayne W. Dyer

Read – When things go wrong … Part 1 and Part 2

When things go wrong … (part 3)

The elephant and the chain: what binds your mind?

The elephant and the chain: what binds your mind?

elephant and the chain, elephant, chainAn elephant is chained to a stake as a baby so he will not run away. He is “trained” for the circus, and to do tricks. As he grows they use a larger chain, but he is already “programmed” to be held in place by the chain. The elephant then grows up to full size. He is awesome, powerful and strong. He can easily break the chain and be free. But he has been taught to be chained. Imagine that! An animal of great strength and power, totally unaware he can break free AT ANY TIME from the chain that binds him. He could easily get away, but his mind has him bound.

Moral of the story: You are the elephant. Your mind is the chain.

Like the elephant, how many of us go through life hanging onto a belief that we cannot do something, simply because we failed at it once before? Or stay in a situation we do not like, because we think we have no choice?

What was once true is no longer true. The chains are as imaginary as the ‘pink elephant’. You are bigger and stronger than you were before. More powerful than you realise.

Failure is part of learning; we should never give up the struggle in life. We can be free of our chains, the moment we change our mind. What is holding you back?

The elephant and the chain: what binds your mind?

Desiderata: a manifesto for peace

Desiderata: a manifesto for peace

desiderata, max ehrmann, life manifesto“Desiderata” was written in 1927. However, it was largely unknown during Ehrmann’s lifetime, gaining popularity in the early 1970’s.

Go placidly amid the noise and haste, and remember what peace there may be in silence. As far as possible without surrender be on good terms with all persons. Speak your truth quietly and clearly; and listen to others, even the dull and the ignorant; they too have their story. Avoid loud and aggressive persons, they are vexations to the spirit. If you compare yourself with others, you may become vain and bitter; for always there will be greater and lesser persons than yourself. Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time. Exercise caution in your business affairs; for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals; and everywhere life is full of heroism. Be yourself. Especially, do not feign affection. Neither be cynical about love; for in the face of all aridity and disenchantment it is as perennial as the grass. Take kindly the counsel of the years, gracefully surrendering the things of youth. Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should. Therefore be at peace with God, whatever you conceive Him to be, and whatever your labors and aspirations, in the noisy confusion of life keep peace with your soul. With all its sham, drudgery, and broken dreams, it is still a beautiful world. Be cheerful. Strive to be happy.

Max Ehrmann, “Desiderata”

“Desiderata” was written in 1927. However, it was largely unknown during Ehrmann’s lifetime, gaining popularity in the early 1970’s.

It is my view, since learning about the universal laws, that there was a shift in consciousness around the 1920’s, that led to the emergence of several ‘New Age/New Thought’ writers: Napoleon Hill “Think and Grow Rich”, Florence Scovel Shinn “The Game of Life and How to Play It”, and Neville Goddard “The Law and The Promise” to name but a few. And of course it was around this decade too, that Albert Einstein began his studies and experiments of energy and universal forces.

I don’t find it entirely surprising that ‘Desiderata’ was rediscovered in the early 1970’s, following the next biggest shift in consciousness in the 60’s. We all know about ‘flower power’, the peace movement, and the song words ‘This is the dawning of the Age of Aquarius‘.

Now, just as there was a 40-50 year gap in those major universal shifts, some 40-50 years on from the 60’s, we are experiencing another huge awakening, with the re-emergence of these powerful teachings and more. Indeed, it is believed that this was what the 2012 phenomena was all about. Rather than the apocalyptic or cataclysmic event many thought it was, it was an indicator of the hugely transformative stage we are now entering.

When you look at the 1920’s and 1960’s, what you see is a ‘break from the norm’, people stepping out and saying ‘this is how we want to live’. Look at the difference between the 1920’s and the Victorian values of less than 20 years previously. People became more free in their expression, this was shown in the big changes in fashion (especially for women), music, society.

Again, the colourful 1960’s were hugely different from the quite stuffy 1950’s, with large groups of people asserting their desire for freedom of expression, and wanting major changes in the world culture, and doing it in as peaceful a way as possible.

I see this happening now: people are wanting their freedoms back and are wanting to do it in the free and easy, peaceful way which has been proven to work before. People are becoming more creative, more humanitarian, more meditative, more ecological, wanting a return to a natural world of healthy, local-grown food rather than the factory-produced, chemical-laced crap that has become prevalent and caused a dumbing-down of society. People are realising their own power to create the lives they want.

The world has always progressed and improved after such a transformation. The populace realises how disempowered it has become through fear, control and weakness, then finds the strength to take its power back, and the only way that can happen is creating peace with peace. That is when the world moves forward.

Find Napoleon Hill “Think and Grow Rich” at Amazon.com (Amazon.co.uk)

Find Florence Scovel Shinn “The Game of Life and How to Play It” at Amazon.com (Amazon.co.uk)

Find Neville Goddard “The Law and The Promise at Amazon.com (Amazon.co.uk)

You can also CLICK HERE to instantly access a FREE PDF version of The Law and The Promise (no sign-up or personal details required). To download to your computer, right-click on the above link and ‘Save link/target as…’.

Desiderata: a manifesto for peace

Beating the Internal Bully

Beating the Internal Bully

beating the internal bully, internal dialogue, how do you speak to yourself
Photo courtesy of
Zen to Zany

Every day you are talking to yourself in your head.  Often you are doing this unconsciously without really being aware of what you are doing.  Discover how this affects your life and how you can change it.

There are many things that drive people to success, and a key factor is what is known as ‘internal dialogue’. This is the dialogue that is constantly playing inside your head. It’s the voice that starts talking as soon as you do something, meet someone, or think about anything.

In many cases, this voice can be destructive and knock you down, though it is possible to quite easily harness this internal dialogue and use it to propel you to the success you desire and deserve.

You may notice that on occasion the voice is negative in what it says. For example, you see something you really want to buy and it says, “You can’t afford that.” Or you see someone you are really attracted to and the voice says, “They’re way out of your league, they’ll never go for someone like you.”

At it’s worst, and most destructive, it beats you with words like “You’re not good enough”, “You don’t deserve to be happy”, and it is this internal bully saying “You’re too fat” or “Why don’t you look like her/him?”, that causes conditions like eating disorders and depression.

We sometimes speak to ourselves in a way we would not allow others to speak to us. If a friend spoke to us in this way, we would not be friends with them for very long.

Quite obviously, this does nothing to make your life any better. Therefore, why not change the content of the voice? When it says something negative, counter it with a positive suggestion. For example, when the voice says, “You can’t afford that.” Respond mentally in a firm and positive voice with something like, “How can I afford it?” A question that empowers you and propels you into positive action. Or train yourself to positively affirm “I’m perfect just the way I am”, because everybody IS uniquely perfect.

This may take some time, and you may notice initially you do not always catch the voice and correct it. However, keep it up and before you know it, you will have changed the negative dialogue into a positive, empowering one.

You can also change the tone of the voice. What would happen if instead of the usual tone of voice saying, “I can’t afford it” you hear the voice of Homer Simpson, or Donald Duck, or any comic character saying it? You certainly wouldn’t listen to the voice and take it seriously, you would laugh at it and it’s power over you would be broken.

This technique can be extended to helping you motivate yourself to do something. When faced with the washing up, what do you hear in your head? Do you hear a whiny voice saying something like, “You really ought to do the washing up or you’ll get into trouble” or a commanding and scary voice saying, “Wash up NOW!”?

What would happen if the voice were a soft and really seductive voice speaking in your head? The sort of voice that gives you shivers down your back. What if it said something like, “Let’s do the washing up big boy.”? How would that motivate you?

Stephen King, the author, uses this technique with his writing. When he has to write he hears this very loud and powerful voice shouting at him as if through a megaphone saying something like, “WRITE NOW!!!!!” It almost scares him in to writing.

However, you don’t need to scare yourself into action. You can change your internal dialogue to be anything you want; whatever works best for you to motivate you and help you to get where you want to be.

Listen to your internal dialogue and play with changing the tone, volume and tempo to find the type of voice that works best for you. Create a number of different types of voices, one for motivation, one to stop you doing things, one to make you feel loved, one to make you feel happy and so on.

Mastering your internal dialogue is a major key in mastering your life.

Beating the Internal Bully 

Just choose to let go …

Just choose to let go …

Just choose to let go ..., release fear, release judgments

She let go.

Without a thought or a word, she let go.

She let go of the fear.

She let go of the judgments.

She let go of the confluence of opinions swarming around her head.

She let go of the committee of indecision within her.

She let go of all the ‘right’ reasons.

Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask anyone for advice.

She didn’t read a book on how to let go.

She didn’t search the scriptures.

She just let go.

She let go of all of the memories that held her back.

She let go of all of the anxiety that kept her from moving forward.

She let go of the planning and all of the calculations about how to do it just right.

She didn’t promise to let go.

She didn’t journal about it.

She didn’t write the projected date in her Day-Timer.

She made no public announcement and put no ad in the paper.

She didn’t check the weather report or read her daily horoscope.

She just let go.

She didn’t analyze whether she should let go.

She didn’t call her friends to discuss the matter.

She didn’t do a five-step Spiritual Mind Treatment.

She didn’t call the prayer line.

She didn’t utter one word.

She just let go.

No one was around when it happened.

There was no applause or congratulations.

No one thanked her or praised her.

No one noticed a thing.

Like a leaf falling from a tree, she just let go.

There was no effort.

There was no struggle.

It wasn’t good and it wasn’t bad.

It was what it was, and it is just that.

In the space of letting go, she let it all be.

A small smile came over her face.

A light breeze blew through her.

And the sun and the moon shone forevermore…

~ Rev Safire Rose

Just choose to let go …