Journal your Way to Peace of Mind
Have you read The Untethered Soul, by Michael Singer? I love how he describes the mental voice that we hear in our heads throughout our day. This voice talks and even argues with itself.
If you immediately thought, “I don’t have a mental voice,” then you just heard it! This is the voice that is giving a running commentary of your day, reminding you to get milk at the store, and critiquing your appearance in the mirror.
This voice doesn’t appreciate uncertainty. When information is missing, this voice fills in information to complete the story.
Think of a time when you were cut off in traffic or treated rudely by a stranger. When allowed to run unchecked, this voice makes assumptions that the other person is a jerk or is experiencing a personal tragedy.
Assumptions made as a child can follow us through our entire life. They build upon themselves creating deeply held beliefs.
Imagine in your childhood you failed to achieve a goal or received criticism about your appearance. This voice can create a story leading you to believe that you aren’t capable of finishing what you start or that you aren’t worthy of the attention of others.
You can stop this cycle by pausing to observe this voice and retraining your thoughts. Remember, your thoughts are neither good nor bad. They are just thoughts.
Observe the Voice
Use the journal prompts below to reflect objectively on your thoughts.
Describe how this voice criticizes choices made by others that have no direct impact on your life.
How does this voice judge you?
Now, switch gears and write down what the voice has said complementing others.
What positive things does this voice say about you?
Compare these lists.
What is the ratio of negative to positive things in this voice’s running monologue?
How would your life be different if you increased the ratio of positive?
Retrain your Brain
Create a positive affirmation that speaks to you or choose one of the options offered below. Write down this affirmation and put it somewhere you see it regularly. Repeat it throughout the day until you repeat it from memory.
When you notice the voice starting down a negative path, say your affirmation. You may want to add additional affirmations for different types of thoughts. For example, you may want an affirmation that stops thoughts of self-criticism and another that keeps you focused on your goals.
I am proud of how I _____________.
I achieve my goals one step at a time.
Done is better than perfect.
I am safe, secure, and protected.
I love my ____________.
Challenges happen for me to learn and grow.
I am excited to learn something new today.
I am present, focused, and enthusiastic.
After 21 days, repeat the journaling exercise. How did the balance of your lists shift after practicing positive affirmations? Come back and share in the comments below.