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The Trauma-Trigger Cycle

When you are stuck with old unprocessed experiences living inside you, they can create what I call a trauma-trigger cycle because they are still very much alive in our systems.

Here’s my analogy to help you understand how this works and why it causes so much trouble. Imagine that you have a very difficult experience, for example, having to say goodbye to a sick pet. All of the details in the form of individual feelings, smells, images, sounds, and more get bundled up and deposited into a metaphorical glass trauma capsule—which gets stored in the body. It sits there with all of the old feelings we experienced at the time the event happened. While you might not be aware of it constantly, you are likely feeling those emotions at a low level all the time. When any current situation reminds you of any of those details hanging out in the capsule—either consciously or subconsciously—the old trauma gets “poked,” or reactivated. This is how we get triggered. Being triggered can bring up flashes of those memories, including images, feelings, and any sensory stimuli.

For the most part, except in certain cases of post-traumatic stress disorder (PTSD) from major life events, where sometimes the trigger is known, this trauma-trigger reaction actually happens at a subconscious level, outside of your awareness. Even in obvious situations, you may think you know what the trigger is, and try to avoid it, but it may be something totally different that got stuck in the metaphorical glass trauma capsule. Often, people come to me and say, “Nothing set this off,” “I’m depressed for no reason,” or “I suddenly started feeling terrible but nothing happened.” While this may seem true, I can bet on the fact that while the bad feelings might seem random, they are being triggered in some way that you simply haven’t yet identified. Triggers can be foods, colors, smells,sounds, weather, or anything, really! Finding and resolving triggers can become almost an entertaining game if you let it.

As you can imagine, this entire trauma-trigger dynamic is very unsettling and unpredictable—which can feel like danger to your system and keep you stuck in that freakout response. Not only that, but in this state, you can actually be excessively tuned in to your trauma, seeing reminders of it everywhere, which further traumatizes you.

I had an experience after going through a loved one’s difficult health crisis where every single place I looked, I saw reminders of the experience. And for someone who wonders if everything is some greater “sign from the Universe” (fact: not every single thing is) or my intuition is trying to get my attention because another loved one might be in danger (second fact: trauma and fear clouds intuition), it felt like torture to me. I kept meeting people who had the same illness that my loved one had had, saw posters and billboards advertising medications for the condition, and more. As a distraction while on vacation, I had deliberately picked out several seemingly lighthearted books to take—and it turned out a character in every single book had that same medical condition! I was constantly on edge and further traumatized by all of these things. This is a perfect example of what happens to us in a traumatized state: we become highly attuned to the world around us, perhaps subconsciously scanning for danger, but in the process, we see and get triggered by everyday things we’ve probably passed by a million times before. I realized that had I been tuned in to any other single thing out in the world, like peaches, I likely would have seen that everywhere. This recognition actually led to a funny mantra I used during that time to keep things light while I did the deeper healing work: Look for the peaches! But in all seriousness, what happened as I worked to release the trauma, just like you’ll be doing in this chapter, was that I stopped seeing reminders of it. I have to be honest in that this took months of using energy therapy in different ways to overcome the trauma I had experienced, like you’ll be learning soon—but it worked. Did all the people with this condition go away? Did all the billboards get taken down? No. The less traumatized I became, the less heightened my sensitivity to it was. This is a perfect example of why it’s essential to work with unprocessed experiences.

Emotional memory is stored throughout the entire body. Thanks to the work of Candace Pert, we know that “unexpressed emotions from experiences can get stuck in the body at the level of cellular memory.” This is such a simple explanation for why we feel bad when we haven’t resolved our past experiences. We are still quite literally feeling them. And even if it’s at a subtle level, it may only take a “trigger” from that metaphorical glass capsule to awaken it.

While your own unprocessed experiences may not disrupt your life in the way that clinically diagnosed PTSD does, you may relate to what it feels like to have PTSD, when one or a few memories from life takes over all of it. This is, again, why we must deal effectively and consistently with our emotions instead of suppressing them. Otherwise, we are at risk of our emotions becoming part of future unresolved experiences.

Even knowing all of this, there’s no need to panic. Again, not all experiences traumatize you. And, not all traumas will need to be dealt with in order to get you feeling better. But the ones that do need careful attention. I want you to understand that by working with trauma, we are not trying to force a positive perspective on it or make you be okay with something bad that happened to you. Not at all. What we want to do is release the stress it’s causing you, even if that stress is undetected consciously. We don’t want these traumas taking up space and energy in your body anymore or triggering you without your knowledge.

Working with unprocessed experiences will help empty the metaphorical glass trauma capsule so we stop becoming triggered by the world around us. In other words, you’ll be seeing peaches more easily instead of trauma triggers.

This is an excerpt from How to Heal Yourself From Depression When No One Else Can: A Self-Guided Program to Stop Feeling Like Sh*t by Amy B. Scher.

 

amy b scherAmy B. Scher is an energy therapist, expert in mind-body healing, and the bestselling author of How to Heal Yourself When No One Else Can and How to Heal Yourself from Anxiety When No One Else Can. She has been featured in the Times of India, CNN, HuffPost, CBS, the Washington Post, Cosmopolitan, the Los Angeles Review of Books, Curve magazine, and San Francisco Book Review. Scher was also named one of the Advocate’s “40 Under 40.” She lives in New York City. For more, visit amybscher.com.

 

 

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The Importance of Being Vulnerable

Emotions are the primary way we connect with others. In fact, for all the ways we perceive that sharing our emotions causes trouble, it’s actually worse for us not to. Sharing our truest, most vulnerable selves actually prevents us from the isolation that occurs when we miss out on the deep connection that only comes from this type of transparency. While social media can be a place of great support, it’s also caused a huge challenge. Because we’ve created a world in which we are addicted to showing our curated emotions, social media posts rarely tell the entire story. We’ve gotten accustomed to holding back our real selves—so much, in fact, that we have a totally distorted view of what’s “real.”

On a wet fall day as I was researching the negative effects of social media for this book, I noticed that a heavy sense of melancholy had fallen over me. Pushing myself to go out for a short walk in my beloved Central Park, only a block away, took every ounce of energy I had. When I was out, my sadness didn’t fade, but astounded by the colorful change of leaves, I felt inspired to take a handful of photos. They were the kind that Instagram is made of. When I got home, I decided to post them on social media. But earlier that day I had read something that was still with me: what happened when Tracy Clayton, host of the BuzzFeed podcast Another Round, asked people to repost photos they’d previously shared on social media, but this time, with the “real story” behind them. The photos that most of us would have longed for had painful stories behind them. One woman admitted to a terrible anxiety attack that took her all day to overcome, someone else shared the grief over a loss of a loved one stuffed under their smile at a party, and so on. What this shows us is that we are all running after a farce. But what’s worse, it shows that we’re all co-creating it.

So after a brief pause, I posted my gorgeous fall photos from the park with this: Full disclosure: Inspired by research for my next book about how social media posts screw us up by making everything and everyone seem OK even when they are not, I’m adding the truth here. These pictures were taken on a walk I dragged myself on because I felt sad today for no particular reason (except for that life is a lot sometimes).

I am typically not a sad person, nor am I one who shares it on social media when I am. I am very transparent on my author account, but for some reason, I am less so on my personal page. The response that day when I shared how I really felt took me by great surprise. Dozens of people I rarely heard from came out of the blue with comments, texts, and private messages. And what most of them were saying was, “I feel that way too.” In our technological age, we are more connected than ever before, but also lonelier and more isolated than ever before. I wondered that day, What if everyone stopped staying so busy pretending everything was perfect? What if instead of hiding our vulnerabilities to prevent the isolation we fear, we are driving it?

The bottom line is that, over and over again, I’ve learned that emotions are better in every way when they aren’t kept inside and to myself. 

This is an excerpt from How to Heal Yourself From Depression When No One Else Can: A Self-Guided Program to Stop Feeling Like Sh*t by Amy B. Scher.

 

amy scherAmy B. Scher is an energy therapist, expert in mind-body healing, and the bestselling author of How to Heal Yourself When No One Else Can and How to Heal Yourself from Anxiety When No One Else Can. She has been featured in the Times of India, CNN, HuffPost, CBS, the Washington Post, Cosmopolitan, the Los Angeles Review of Books, Curve magazine, and San Francisco Book Review. Scher was also named one of the Advocate’s “40 Under 40.” She lives in New York City. For more, visit amybscher.com.

 

 

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Vegan Salted Caramel

Vegan Salted Caramel

From the book, Whole Girl by Sadie Radinsky

Yield: Serves 10

 

INGREDIENTS:

  • ½ cup coconut sugar
  • ¾ cup full-fat coconut milk 2 tsp vanilla extract
  • 1 tsp coconut oil
  • ¼ tsp sea salt
  • 2 – 5 apples, sliced, for dipping

 

INSTRUCTIONS:

  1. Whisk together the coconut sugar and coconut milk in a medium saucepan and bring to a boil over medium-high heat.
  2. Once the mixture has started boiling, turn down the heat to medium-low and let the caramel simmer for 20 to 25 minutes, whisking every couple minutes. If it starts to smell very strong, remove from heat; it could be burning. When the caramel appears to have thickened considerably and darkened in color, remove from heat.
  3. Slowly whisk in the vanilla extract, coconut oil, and sea salt. Let the caramel cool for at least 10 minutes, to thicken up more. Pour the caramel into a small jar. I recommend serving it with sliced apples for a healthy snack. Store any leftover caramel in a sealed jar in the refrigerator for up to 2 weeks.

salted caramel

sadie radinsky

Sadie Radinsky is a 19-year-old blogger and recipe creator. For over six years, she has touched the lives of girls and women worldwide with her award-winning website, wholegirl.com, where she shares paleo treat recipes and advice for living an empowered life. She has published articles and recipes in national magazines and other platforms, including Paleo, Shape, Justine, mindbodygreen, and The Primal Kitchen Cookbook. She lives in the mountains of Los Angeles. For more, visit wholegirl.com.

Kundalini Yoga to Dissolve the Barriers of Fear

Each of us has amazing potential for creating health, happiness, love, and a life of fulfillment. Deep in our hearts, we know we have the ability to activate and generate a life of our highest calling. The question is: Are we allowing the magnificent brightness of our true selves to shine, or are we hiding the radiance we were born with? Just as a diamond needs light to sparkle, our own true self needs the release of its inner light to be fulfilled.

This book is about clearing our energetic restrictions so our true selves shine as wonderfully as they can, in accord with our natural, inherent ability. The ancient practices of kundalini yoga are incredibly effective tools in this modern age for activating the elusive, hidden release of magnetism we are born with. The exercises open up energy pathways within our body, so we can experience vibrant health, abundance, love, empathy, intuition, and an expanded sense of connection with others.

Many people are experiencing a tangible soul-level drive for self-actualization. It feels like a voice deeply connected with the center of our being that is waiting to be heard. But although we feel it calling inside, we suppress it with self-limiting beliefs, and our unique brilliance remains hidden beneath layers of politeness and emotional armor. We may distract ourselves with our busy lives, stifle our yearnings, and go to sleep feeling so unfulfilled night after night that we become used to it. There are a hundred ways to hide the sensitive, beautiful nature of who we are.

In this era, many of us are noticing an inner voice persistently reminding us to leave behind our fears and step into the magnificence that we naturally possess. And the urging, calling, and whispering of this inner voice can no longer be ignored. If you have picked up this book, chances are that you are hearing it yourself.

The Secret Yoga of Energy

Kundalini yoga is an ancient, time-tested system of exercise and meditation that boosts our energy, synchronizes the impulses of our nervous system, releases energetic blockages, balances our hormones, and uplifts our attitude to allow the pure radiance of our authentic self to shine. While other branches of yoga focus primarily on physical postures, kundalini yoga focuses on how the postures alter our energy and mind-set. Postures, movement, breathing, meditation, mantras, and lifestyle come together to bring about remarkable transformations of personal energy. The term kundalini refers to the concentrated living energy that opens up our potential. It is an energy that is dormant yet calls us to be awakened within. Once activated, it permeates us, energizes our cells to bring health and vitality, and connects our consciousness with the infinite. The techniques of kundalini yoga were developed over the course of thousands of years and are highly effective tools for opening up our energy pathways so the right amount of energy at the right frequency can flow smoothly through our entire being.

Kundalini yoga works on the principle that our physical body and our energy move hand in hand. What we do with our body has a parallel effect on our energy, and, likewise, what we do with our energy has a parallel effect on our body. For example, tightness in our hamstrings is actually a blockage in the energy that otherwise would be flowing through that area of our body. We call that tightness an opacity because it is blocking the flow of inner light. Using the ancient techniques of kundalini yoga to stretch the muscle or move a limb through the energy field that surrounds our body, we can release the corresponding blocked-up energy. Our inner light can then start flowing into an area where it was restricted before. The resulting effect on our body and mind is absolutely profound.

Not only does the muscle itself become more limber, but our consciousness shifts, our mind becomes clearer, and the new energy optimizes our functioning at the genetic level. As the light flows through our energy field, our awareness comes alive. Our energy level soars, and, like a flower emerging from the soil after a long, cold winter, we feel alive and hopeful.

Kundalini yoga was kept secret in India for thousands of years, taught only to devotees who were deemed worthy. In the 1960s, Yogi Bhajan moved from his home country of India to the United States. He began teaching kundalini yoga as a technology for self-improvement, and it quickly became popular. He authored more than thirty books and traveled extensively, teaching kundalini yoga around the globe until his passing in 2004. The authors have studied kundalini yoga extensively. In this book, for historical accuracy, we have sourced the exercises so you can see whether an exercise was taught by Yogi Bhajan, is a classic from the ages, or is a visualization we bring to help explain a topic.

The Kundalini Spirit

Practicing kundalini yoga often results in a natural sensation of oneness with a universal force greater than our limited sense of self. Yet kundalini yoga is not a religion, can be practiced by anyone with any spiritual belief, and does not require any particular spiritual philosophy. It is typical for the practices to enhance one’s feelings of spirituality, whether you belong to a formal religion or not. Flashes of insight, cosmic breakthroughs, tears of joy, and sobs of surrender are normal occurrences when the wondrous flood of our own energy is finally allowed to emerge through the layers of shielding we have put up all our lives. We encourage you to allow yourself to be swept up in the gift of spiritual experience rather than resisting out of fear. In fact, it is high time to give up the fear of your own brightness. Throughout this book, we use the terms God, the infinite, spirit source, and the universe to reflect the oneness of universal spirit in kundalini yoga. However, these are simply terms, and you are invited to carry the sense of spirit that works for you from this book into your life while leaving the rest behind.

You Are Invited

And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.

ANAÏS NIN

We all have a choice: to access the core of light that our soul has been yearning to express, opening our inner passages to allow our luminescence fully into our life, or to hide our unique way of shining behind a facade of social acceptance that we often have spent many years building. When we make the choice to uncover our true self, kundalini yoga provides exceptional tools to help us. If we practice with courage, vulnerability, and dedication, we are able to entertain a calm, centered power far beyond the ordinary. 

We are inviting you to follow the path of least resistance—the path of flow. By removing energetic blocks and aligning our personal authenticity with the grace of the universe, we take the first step on the path of miracles. We invite you to begin your journey into the light of your own being.

Courage to Shine

If we honestly ask ourselves what in our day-to-day life prevents us from expressing the pure love at the core of our being, the answer is always fear. We hide our true selves to fit in, to be polite, and to avoid offending anyone. Rather than encouraging ourselves to transform, we find comfort in conforming to a world that is struggling. To break free of our challenges, we must be willing to live in our authentic expression of truth. This is our “Sat Nam,” the genuine truth of our manifestation vibrating at its highest frequency.

We are a new creation. All of us. It may be beyond our state of comprehension to acknowledge this in our minds, but our hearts know this truth. We are glowing and growing as a species, and it is essential that we do not fall back into entrenched patterns of fear. The inner light we tap into in quiet moments of connection to the soul is a reminder of the love the universe feels for us. Sometimes all we need is a few minutes to bring ourselves back into the quiet connection.

Kundalini Yoga to Dissolve the Barriers of Fear

Most of the things we fear are not real. Most of the things we fear never in fact happen. Fear is an emotion that gets stuck in the mind and resonates in our aura. It stimulates our sympathetic nervous system to go on high alert, and this takes a long time to settle back out of. The response to fear is hardwired into us from our cave person evolution, but the calling of the modern age is how to be courageous in living our truth as spiritual beings while we still carry the genes for survival from tiger attacks in every cell of our body.

The following set is a quick and potent one that works on releasing accumulated effects of fear that constrict the flow of energy through the life nerve, vagus nerve, and aura. It helps shake off the energetic debris that holds us back from living to our highest, fullest potential.

1 Lie on your back. Lift your left leg up in the air and shake it vigorously for one to three minutes. Lower it down. Lift the right leg up and shake it vigorously for the same length of time.

kundalini step 1

2 Come up to a seated position. Reach your arms up to sixty degrees on either side of your head, creating a V shape. Open your palms toward the sky and flop the hands open from the wrists. Breathe deeply and gaze at the tip of your nose. Feel yourself receiving the light of the divine while you surrender any barriers you hold inside. Let go. Continue for three minutes.

3 Bring your arms down, breathe gently, and relax. Feel yourself opening and allowing the full magnificence of your soul to shine.

step 2 and 3

This is an excerpt from Essential Kundalini Yoga: An Invitation to Radiant Health, Unconditional Love, and the Awakening of Your Energetic Potential by Karena Virginia and Dharm Khalsa.

 

bio photoKarena Virginia is a certified healer and registered yoga instructor who has taught in the Kundalini and Hatha schools for nearly 20 years. Before her career as a spiritual teacher, she worked in the entertainment industry as an actor and model. Karena’s work encourages us to connect with our own personal truth through love, compassion, inner beauty, and radiance.

 

 

 

 

 

bio photo 2Dharm Khalsa is a board member of the Siri Singh Sahib Corporation, the nonprofit overseeing kundalini yoga in the US since founder Yogi Bhajan’s passing. Trained directly by Yogi Bhajan, for whom he was a personal assistant for eight years, Dharm has taught kundalini yoga since 1980. He lives in New Mexico.

 

 

 

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Bigger Isn’t Always Better (and Other Cultural Myths)

Some of our beliefs aren’t even ours. Like old wives’ tales passed down through generations or reflected back to us through society, we inherited certain cultural and familial narratives, adopted them, and left them unquestioned as “Truth.” Sometimes these inherited narratives and beliefs manifest as unquestioned traditions. For example, when making the Thanksgiving turkey, my friend’s mother always cut the breast of the bird off and roasted it separately. This process was embedded in my friend’s view of “how to cook a turkey.” When she moved to New York and began hosting her own Thanksgivings, she also sliced the top off the turkey and cooked it separately. Naturally. 

One year a guest asked her why she didn’t cook the turkey whole, which got her to thinking. She didn’t actually know why. It’s just the way it had always been done. So she called her mother to ask about the tradition: Why do we cut the tops off our turkeys? Her mother replied that she had always taken the top off because her mother had always taken the top off; it’s just the way she had learned how to cook a turkey. Naturally curious as to where this learned behavior all began, her mother called her mother, my acquaintance’s grandmother, and asked: Why do we cut the tops off our turkeys?

The grandmother, stumped, thought for a long, hard minute. “Oh,” she remembered, “the oven in my very first apartment was too small to fit an entire turkey, so I had to cook it with the top cut off.” Sixty years later, in a city across the country, my acquaintance was still cooking turkeys as a result of an oven that was too small. This is how inherited narrative works.

Here are some of the narratives that I inherited over the years, in order from most helpful to least: You can be anything that you want to be. Money isn’t very important. It is what it is, and it can’t be changed. Men prefer pretty over smart. Asking for help means you’re weak and needy. These are the ones that I’ve managed to tease out; I’m sure there are plenty more operating in the background that I can’t see.

Part of developing a wholesome or Beneficial View is identifying the stories that we live by, where they came from, and, perhaps most importantly, whether or not they are helpful on the path of waking up to our worthiness. Shariputra, one of the Buddha’s chief disciples, described Beneficial View as the practice of identifying which of our views spring from beneficial beliefs and which spring from harmful beliefs, and then choosing which to nourish and cultivate. Sometimes this also means looking at the views of the culture that we live in.

A few times every year, I host group coaching programs for a rather large online training institute with a global reach, drawing students from a dozen countries, primarily women of varying ages. These groups offer an encouraging environment in which we can speak openly about our fears and hesitations. Over the past decade, working as a coach has revealed to me just how many of us feel a chronic sense of falling behind and a nagging suspicion that we’re not quite _________ enough. You can fill in the blank here with your own particular flavor of not-enough-ness. Not educated enough, smart enough, good-looking enough, likable enough, thin enough . . . You get the picture. A consistent element of these groups has been a gobsmacking number of women sharing that they view their capabilities as insufficient or lacking. Sometimes this feeling extends to the way that they view themselves as people. It’s said that if one fish washes up on the shore, the scientist will call it what it is: a dead fish. Nothing of note, really. However, if hundreds of fish wash up on the shore, the biologist won’t look to the fish for answers. They’ll test the water that the fish are swimming in. So what’s up with the water that we all seem to be swimming in?

In the Western hemisphere, there is a deeply embedded narrative of scarcity that is nearly invisible. I don’t know about you, but I clearly remember playing the childhood game of musical chairs. It begins as a cheerful romp around the circle, with kids squealing and running to nab a chair once the music stops. As the game progresses, however, the stakes get higher. The chairs begin to disappear. The slowest, smallest, and most accommodating kids get disqualified. And the fastest, most aggressive kids advance amidst the dwindling resource of chairs. Good, clean childhood fun. Also, a wonderful way to implicitly teach kids this prevailing myth of scarcity: There is simply not enough to go around. And you better get yours before someone else takes it.

Author, activist, and fund-raiser Lynne Twist illustrates this phenomenon exquisitely in her book The Soul of Money. She likens the scarcity narrative to a “helmet” of insufficiency that we wear throughout our day that flavors every interaction we have. For example, our first thought when getting up in the morning tends to be I didn’t get enough sleep. As we get ready for the day, we think, I don’t have enough to wear, I don’t have enough time, I don’t have enough room on the subway, I don’t have enough help to get this job done well, There aren’t enough good men or women on Tinder, I don’t have enough energy to meet up with my friends, and then our final thought before falling asleep is I didn’t get enough done. This view of not having enough is truly pervasive. It’s no wonder that the women I’ve worked with consistently communicate that they don’t feel like they can live up to their own, or society’s, expectations.

Even if we try to address the messages we might tell ourselves about what we have and don’t have, we can’t avoid them altogether. I was riding the subway to Brooklyn one day when a father and his daughter, who was all of five or six years old, entered the train and stood toward the center of the car. She was chatting to her dad about her day at school until one of the many subway ads caught her eye. In it, there were two juxtaposed photos of a blonde woman. In one photo, the woman was frowning while holding a lemon in each hand, which were hovering at chest height. In the other, she was holding two grapefruits, also at chest height, but she was grinning. “Dad, why is she happy in that one and sad in that one?” the girl asked, pointing to the ad for breast augmentation. I swear the entire subway car went silent in anticipation of how her father would respond. He awkwardly and skillfully lobbed the question back to his daughter. “Well . . . what do you think?” The girl waited a beat and then answered, “She’s happy there because she has big ones and sad there because she has small ones.”

Clearly she had understood the message this poster was communicating to us all: a message of scarcity, insufficiency, and how one might always be “better.” And in that instant I understood how conditioning works. Hello, demon of self-doubt. Just like the fish in the ocean, we’re bound to swallow the water that we swim in. When considering what it means to develop Beneficial View, and the view of our own worthiness, it can be helpful to identify why we might not feel worthy to begin with. If our cultural perspective is rooted in the myth of “not enough,” it would logically follow that we would inherit this not-so-beneficial view of ourselves. Through looking at our own mind in meditation practice, we begin to take stock of the stories and beliefs that are not serving us, unraveling this myth of “not enough,” and revealing the Beneficial View of our innate wholeness and worth.

This is an excerpt from Tea and Cake with Demons: A Buddhist Guide to Feeling Worthy by Adreanna Limbach.

 

adreanna limbachAdreanna Limbach is a personal coach and a lead meditation instructor at MNDFL, NYC’s premier drop-in meditation studio. Her teachings have been featured in the New York Times, Women’s Health, and Refinery29. She lives in New York City. For more, visit adreannalimbach.com.

 

 

 

 

tea and cake with demons

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Setting Intentions to Clear the Mind

Clear Your Mind

Do you ever feel like your brain might burst? Right this minute, my mind is simultaneously processing way too many thoughts:

Need to walk the dogs.

Text my friend back.

Tomorrow’s physics final.

College applications.

Need to make lunch.

What time do I have to wake up tomorrow?

It seems as though my mind is always on overload. But I’m not actually getting anything done. Why is this?

It’s because our brains aren’t meant to hold this much information. Science shows that we can only store a maximum of three or four things at once in our conscious mind, also known as our “working memory.” When we hold on to more than this, our brains become like messy rooms—cluttered and full of junk, so we can’t find anything. No wonder I feel so overwhelmed and disorganized.

clear final

 

I Intend

Another way we can be clear is by setting intentions each morning. Intentions are state- ments for how we would like to go about our day. Unlike a goal, an intention doesn’t require any steps to reach a certain objective. It’s simply a way to be.

Intentions work like magic. They affect our behavior, how our day goes, and even what things “happen” to us. Here’s how to get started:

  1. Make your intentions at a set time each day, such as right after waking up. Take a deep breath. Notice how you feel. Do you have pain anywhere in your body? What is the first thought that pops into your mind? Is your brain racing with stress or worry? Pay attention to all of it.
  2. Ask yourself, What do I want to bring into this day? Breathe and listen to your body’s answer.
  3. Roll over, grab a pen and notebook, and write down three intentions for the day. Be sure to state them all in the affirmative. (For example, “I will practice forgiveness” rather than “I will not hold a grudge.”) Here is a sample:

I will be patient with myself.

I will listen intently to others. 

I will speak out of kindness.

  1. Read over your list. Let your intentions seep in. It might help to read them out loud. When you feel satisfied, seal the practice with another deep breath. Throughout your day, whenever you feel yourself becoming overwhelmed or stressed, think back to those statements.

This is an excerpt from the chapter “Be Clear” from Whole Girl: Live Vibrantly, Love Your Entire Self, and Make Friends with Food by Sadie Radinsky.

 

sadie radinskySadie Radinsky is a 19-year-old blogger and recipe creator. For over six years, she has touched the lives of girls and women worldwide with her award-winning website, wholegirl.com, where she shares paleo treat recipes and advice for living an empowered life. She has published articles and recipes in national magazines and other platforms, including Paleo, Shape, Justine, mindbodygreen, and The Primal Kitchen Cookbook. She lives in the mountains of Los Angeles. For more, visit wholegirl.com.

 

 

 

 

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