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Chapter 9: Crafting a Narrative of Positive Energy Our brains are immensely powerful. Your thoughts, experiences and emotions are constantly being processed by the brain. You create vibrations that can be positive or negative with your thoughts, words, actions and intentions. Everything is energy. Thoughts carry immense energy and shape our reality. In many ways, your perceptions of and reactions to what happens in your life can be even more powerful than what actually occurs. Each moment you have a choice to perceive situations, people and circumstances in your life as gifts that can support you and help you grow or obstacles that contribute to your struggle. Even though you may not be able to remain aware of every thought or control every aspect of your mind s processes, you do have the ability to choose and adjust your conscious thoughts and actions. Negative thinking can create a destructive cycle which is disempowering and limits your forward momentum. Negative thoughts drain your energy and keep you from being in the present moment. We can counteract the tendency to jump to the negative by taking time to explicitly remind ourselves of the positive aspects of our lives. You can choose to look at everything that occurs as an opportunity or tool for positive energy. You can transform obstacles and adversity into opportunities and lessons.
The stories you tell yourself about your life create your personal narrative. Each day you weave this narrative with your thoughts and self-talk. You can be your own worst critic or your biggest cheerleader. It is a choice you make each time you speak to yourself. Speaking to yourself with a cynical, judgmental, criticizing voice fails to acknowledge and support your strengths, abilities and successes. Your mind and ego can create false stories that can hold you back. When you become mindful of your thoughts and slow down to notice your emotions, it is possible to acknowledge and care for your emotional needs in constructive and positive ways instead of engaging in destructive or self-defeating behavior. Creating a positive narrative is not about being naïve, in denial or blinded to life. Realize that you can press pause in any moment. You have the choice to recognize the stream of thoughts running through your mind in any instant and to elect to step back from the momentum of invalid, irrational, destructive habits and thought patterns. When you are honest and vulnerable in your authentic story, you can acknowledge negative emotions and hardships while remaining optimistic, kind, hopeful and forgiving. The key is how you react and move forward when you are faced with a challenging situation. Reprogramming your brain by consciously reflecting on positive thoughts empowers you to redirect your energy. Focus on the positive and see how your mindset shifts. As you make a conscious choice to focus on the positive, you retrain your brain and create energy that reflects these positive statements. This attracts more positive experiences and situations into your life!
As you choose your, you essentially choose what manifests in your life. Research has demonstrated that those with a positive outlook frequently live almost years longer than their pessimistic counterparts! What you, you become can be very true. is fundamental for recognizing your emotions and thoughts and making positive change. Studies show that it often takes up to positive thoughts to override the effects of one negative thought. Choosing to look at your situation from an and stance instead of being mean, hurtful and toxic creates a realistic narrative that acknowledges the ups and downs in life.
How to Stop Negative Thinking: 1. Pause in the present moment. a. Quiet your mind and open your heart. b. Give the present moment your undivided attention. 2. Recognize and identify your thought and reaction patterns. a. Become aware of negative thoughts about yourself, others and the world in general. b. Become aware of when you are thinking in extremes or with all-or-nothing thoughts. c. Notice where you are over-generalizing the negative. d. Examine at where you are minimizing the positive.
3. Dis-identify from your negative narrative. a. Attempt to step back and observe what is happening without becoming attached. 4. Challenge your negative thought and reaction patterns. a. Write down each negative thought as it arises and examine if it is actually true.
5. Replace negative and all-or-nothing thought patterns with more realistic, purposeful positive thoughts. a. Write down an opposing truth to reprogram your inner dialogue. b. Choose constructive rather than destructive thoughts. c. Reframe your situation to look for opportunities. d. Get in the habit of seeing setbacks as temporary and specific instead of permanent and pervasive. e. Look for a more realistic perspective on what has occurred or may happen.
As you read this chapter and think on how these concepts apply in your life, take some time to reflect on the following questions. Allow yourself to write freely about each prompt below or in your journal. Try not to over-think your responses and simply listen to what arises within. How do you tend to speak to yourself?
What negative thought patterns do you tend to repeat? About yourself? About others? About the world in general?
Where can you choose gratitude, love, kindness and positivity instead of spiraling into negativity, fear, doubt and overwhelm?
Are there people, settings or situations which tend to bring up negative stories or thoughts for you?
The next time you are disappointed, hurt, afraid or struggling, what are some ways you could speak to yourself to change your perspective on the situation?
What positive experiences did you have today? What made you feel good?
What negative influences are in your life? Where can you cut out toxicity and replace it with hope, positivity and openness?
Mantras are a great way to remind yourself how you choose to create your life! Use them to embrace the truth of your powerful personal energy. Place them where you will repeatedly be reminded of your strength and intentions. Repeat them often. This sets the tone for the way you experience life and what you attract.