Tips for Purposeful Thought

  1. Let your thought be thank you.
  2. Focus on what we have rather than what we lack.
  3. Always think of your day as a beautiful and happy one.
  4. Think simple and do not over complicate. Overthinking is destructive.
  5. We are worthy to receive the best in life.
  6. Give attention to feeling good.
  7. Do not let insecurity affect your life, rather find solutions for them where you can
  8. Avoid negative people.
  9. Do not judge or compare.
  10. Do not fight circumstances beyond your control.
  11. There is nothing worth being frustrated or angry with.

Quotes about the power of purposeful thought

“One small positive thought in the morning can change your entire day.”

Deli Lama XIV

“The secret of change is to focus all your energy, not on fighting the old but building the new.”

Socrates

“The hole of science is nothing more than a refinement of everyday thinking.”

Albert Einstein

“Nothing is good or bad, only thinking makes it so.”

William Shakespeare

 

 

“Believe that your life is worth living and you belief will help create this fact.”

William James

“Nothing binds you except your thoughts, nothing limits you except you fear , and nothing control you except your beliefs.”

Marianne Williamson

“It’s not the situation that is causing your stress, its your thoughts, and you can change that right here and now. You can choose to be peaceful right here and now. Peace is a choice and it has nothing to do with what other people think.”

Gerald G. Lampolsky (MD)

 

“The person who sends out positive thoughts activates the world around him positively and draws back to himself positive results.”

Norman Vincent Peale

“Life is 10% what happens to us and 90% how we react to it.”

Denise P. Kimbro

 

The Value of Gratitude

” Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die”

Buddha

Proven ways to promote gratitude

See a negative situation in a new frame of mind

Surround yourself with positive influences

Speak up and express your thankfulness now

Identify negative thought patterns

Keep a gratitude journal. This cultivates a grateful heart

Volunteer

 

The Gratitude Prayer

The seeds of my happiness ‘today’ were planted ‘a year and a half ago.’

The seeds of my happiness ‘a year and a half from now’ are being planted ‘today.’

The Seed of Being Transcends What I am Seeing

As discontent Plays Its Way into Divine Countenance

Nothing to be counted

Water bucket is empty

Always filling with any

I Am flowing Reality

All I am…is Now

I smile because I am This Sunny Cosmos

I am so Grateful

I am so Blessed

Thank you. Thank you

How may I serve….?

Keith Matthew

Character Dimensions

In order to be a well-balanced individual we need to spread the focus of our lives across multiple facets of our personality. Naturally if we focus too much on one area then we will experience significant mental distress if that dimension falters. If our focus is spread across multiple dimensions we have a stronger foundation for our life and will not fall apart if one area does not meet our expectations

Physical

There are various different guidelines for physical health. Exercise has been shown to be more effective than any anti-depressant. The current guidelines to maintain your physical health and safeguard against dementia are 5 * 30/40 minute sessions a week of aerobic exercise and 2 sessions of strength training.

Spiritual

Spirituality is often confused with religion but the overarching notion of spirituality is that there is a life force in the universe that we can draw upon. In religion the universal force is God. Similar modalities are qi (energy in Chinese medicine) and reiki energy.

Although the number of practicing Christians in the UK is falling,  faith in God is actually beneficial to our health. Studies suggest that faith in God and heaven is an evolutionary advantage for sentient beings because it assuages our fear of death. An area of the brain linked to faith and religions belief has been identified and given the moniker of the ‘God Spot.’  Countless studies have also identified physiological benefits of individuals who pray or meditate. Studies have also shown that the is a statistically significant effect on the recovery of hospital patients who are prayed for.

Financial

Manage your spending so that your outgoings match your income.

Intellectual

Keep yourself challenged intellectually. Learning a new language is a good example as this will not only challenge you intellectually but bilingual indivuals

Romantic

Career

Do you have a plan for your career? Set yourself short, medium and long term goals. Goals and targets need to be SMART and re-assessed and evaluated on a regular basis

Emotional

Quality of Life

Character

Make an inventory of the personality traits, positive and negative. The following personality traits are taken from guidelines for recovery from addiction. These traits also apply to anyone recovering from a life crisis.

Social

Life Vision

What is your vision for your life? Create a vision board. Review it regularly and add new pictures. You are more likely to manifest a vision that is clear and focused

Possible logos for my other website

Below are some logos for my other website called Creative and Life Mindfulness. Any comments and preferences welcome. My favourites are 2( the lotus flower) and 6 (person sitting in lotus position). At present I think I can use both of them if they use the same font for CALM. I may use the flower for creative activities and the person for life activities. I have tried to some font shadings on 6.

Understanding modes of Consciousness

A psychological researcher named Andrea Polard identified 2 modes of consciousness in which your brain can operate.She labelled these basic mode and supreme mode. The basic mode is our standard mode where we focus on goals, relationships and achievements. This helps establish priorities and structures our life. In terms of Paul Gilbert’s Three Circle model, this mode helps us to extend our consciousness to establish drive and enthusiasm. The supreme mode is simply being present. It counters the stress and worry of the basic mode in order to keep us in balance.

The basic mode is our natural evolutionary mode. As we have a natural instinct to overemphathize and protect against risk, the supreme mode of functioning must be consciously chosen and persistently practiced. It requires letting go and this can be very difficult for your basic mode to accept. The supreme mode offers many benefits. As a statistic we take in 11,000,000 pieces of information per second and only process 40 of them consciously. The other 10,999,960 pieces of information are used outside our conscious awareness. If we tap into our supreme mode of functioning we can gradually gain access to this unconscious information. It can help us avoid worry and stress and find innovative solutions.

A simple 3 step guide to tapping into the supreme mode is as follows:

Prime the Subconscious

Phrase the information or guidance you are looking for in the form if a question. For example, “What is the best way to solve problem x?” At this stage you can jot down what comes into your mind but then let it go and move on to step 2

Relaxing Your Analytical Mind

The three main techniques for relaxing the analytical mind are meditation, exercise and sleep. In all of these activities you are not focused on the issue you are trying to solve. In meditation you may be following your breathing which activates the non-linguistic parts of your brain so the thinking part recedes. Exercise naturally focuses on physical movement and when we sleep when we allow ourselves to drift into unconsciousness.

Noticing the Solutions

The final step is to notice the solutions that arise. It is important to be relaxed and paying attention for signs rather than rushing to grab them. It is important to consider anything you might normally regard as silly or random as they may lead you to a novel way of viewing things.  Sometimes you will notice things that have never caught your eye before. The key thing is to be mindfully aware of what you are noticing. Keeping notes of what you spot will be very insightful. Life is constantly feeding us information and being able to tap into the subconscious information helps us free ourselves from worry and stress.

The Wise Man Accepts

In psychological terms, one crisis-survival skill is distraction. A selection of distraction techniques have been described in such a way that they can be remembered by the acronym ACCEPTS. The techniques are also referred to as ‘Wise Mind Accepts,’ and this phrase will help you find relevant information if you search online. The distraction techniques are listed below.  Some of the strategies may sound glib or trite, assuming you have limitless money and time to do them. They are, however, just a guide and the aim is to tailor the idea to see if it has potential to help you.

Distract with Activities:
Do hobbies, watch a video, go for a walk, play a sport, cook, garden, go fishing, go shopping.

Make a list of your activities and put it someone easy so you can find it in a hurry.

Distract with Contributing:
Contribute. Do volunteer work. Babysit so a friend can go out. Do something nice or surprising for someone.

What have you done this week to contribute? What can you do next week to contribute? Plan something in advance. This takes you away from your pain and puts your attention on your concern for someone else.

Distract with Comparisons:
Comparing yourself to other people can be useful if it is positive. I personally do not find this helpful as it is too easy to fall into comparing yourself to someone ostensibly better off. It also consolidates the view that we are individuals rather than a collective consciousness. This latter perspective does not sit well with Western society. This viewpoint, however, has been the foundation of Eastern techniques including meditation, whose medical value has been statistically verified by Western researchers, for many hundreds of years.

What do you think about comparisons? What comparisons would you find useful to improve your mood? Would it make you feel grateful to compare yourself to someone in a war-torn country or would it make you feels worse? If  you can find any comparisons helpful for yourself (e.g. I am better than I was last year) make a list of keep it handy.

Distract with opposite Emotions
The premise of this distraction is to shake up your feelings and move yourself to a different emotional state. For example, if you are sad or angry, watch a comedy, listen to silly music, sing and dance around on your own.

Try and identify the emotions that trouble you the most and consider what activity has the potential to move you out of that emotion. Notice that the word emotion contains the word ‘motion.’ This can be used to help remember that are emotions are not static and can be moved or changed.

Distract by Pushing Away a distressing situation

The basis of this technique is to give yourself a break from the painful situation you are in while still feeling safe that you are managing the issue and not hiding/avoiding. A common method which works well for people is to mentally put the problem in a locked box in your brain. In this way you can temporarily ‘shelve’ the issue to alleviate the immediate distress. You are not dodging or avoiding the issue either as the problem is still in your ‘to-do’ list; you are choosing not to look at it at the present time as it is unhelpful and can revisit it a later date if you feel you want to.

In may cases a period of time away from the painful situation can change your perspective of its severity. It also has less of a grip on you as you have chosen when to shelve it and when to address it.

What metaphors or mental techniques do you think will work for you? As with everything this may take practice or you may need to try other mental scenarios. Alternative it just might not suit you.

Distract with other Thoughts


The typical examples given for this technique are crosswords and puzzles, counting things and writing a journal. I believe that to be truly versatile, the thoughts need to be something you access whether you are at home or in public. One option is a vision board with pictures of your hopes and dreams and the things you love. You can consolidate this by keeping a list of positive thoughts with you when you go out. This can easily be done on your phone with apps for making flash cards. For example, I have a card carrying a list of hobbies and skills I would like to learn and activities I enjoy. If I find my mind being invaded with unwanted thoughts I can (sometimes) distract myself by imaging what potential outcomes could come from my hobbies and activities. Sometimes I sketch it on paper; the activities branch into as many outcomes as I can think of whether they seem realistic or not. I call this the Tree of My Life.

Can you compose a list of positive things to distract yourself with such as a personal goal or dream? Can you think of some other ways of distracting with thoughts?

Distract with other Sensations.

Any strong physical stimulus such as a cold bath, very loud music or snapping an elastic band on your wrist can break your connection to the mental pain you are experiencing (this is one of the reasons people use self-harm as a coping mechanism for mood disorders). Crystals can be useful to distract you with touch and sight when you are out. Small portable roll-on fragrances which can be carried in your pocket are now sold (about £4) to distract people with smell. Smell is the most emotive of our senses and if you can use a specific smell as an anchor by smelling it when you feel positive it is possible to improve your mood by simply smelling the positive fragrance.

Can you think of anyway you can distract yourself with sensations? It is harder to find examples when you are out.