Hi there,
Did you know that a big part of mental well-being is accepting what is outside of our control? This includes internal factors (like thoughts, feelings, and emotions) and external factors (like family, friends, or work). We spend a lot of time and energy wishing these factors were different, when really, the key ingredient is simply allowing them to be.
Only after fostering radical acceptance can we, in turn, learn how to alter our reactions – by embracing the positives while letting go of the negatives. (I call this the “two sides of the attention coin.”) If we focus on fixing our attitude towards these issues, rather than fixing the issues themselves, we’ll discover a newfound appreciation for the lives we are already living.
But how do we do this? Let’s learn by looking back at last week’s sessions:
🧠 Mindfulness Monday
We spend a lot of time talking about what mindfulness is – but this week, I wanted to address four common misconceptions. Mindfulness is not…
Avoiding or escaping reality, but becoming more grounded in it.
Ignoring or suppressing emotions, but acknowledging and embracing them
Emptying our minds of thoughts, but observing the ones already present
Becoming more “enlightened,” but becoming more in tune with our authentic selves.
🔍 Attention Training Tuesday
Our attention determines our reality. Although our thoughts, feelings, and emotions are involuntary, the amount of energy we invest into them is ultimately our decision. This week, we practiced strengthening our “attention muscles” by shifting focus between various physiological and mental experiences. Try it out yourself by following along with the video!
🔬 Neuroplasticity Wednesday
We are biologically prone toward negativity. Our ancestors survived by constantly assuming the worst when looking out for danger. But unfortunately, this negativity bias doesn’t always help us in our modern lifestyle (think technology, traffic jams, or overbooked schedules). Instead of trying to minimize negative experiences, we can rewire our brains to focus on the positive ones – or “growing the good,” as Rick Hanson calls it.
🙏 Thankfulness Thursday
Just as we can’t control the bad things that happen to us, we can’t always control the good, either. Think of all the “basics” we are blessed with – like safety, access to food and water, basic infrastructure, and so on – that many people in the world still don’t have. By learning not to take these things for granted, we can slowly but surely turn gratitude from a state to a trait.
🏆 Practical Friday
No matter what happens, there is always one thing we still have control over: our breathing. This can help us get through situations we’d deem impossible otherwise. Today, we focussed on physiological sighing – a breathing technique proven to outperform all others when it comes to calming down our nervous systems during spouts of anxiety. Learn how to do it here!
Join 15 Minutes of Positivity Today!
To find out more about how to incorporate radical acceptance into your life, be sure to join our 15 Minutes of Positivity sessions every Monday - Friday at 12:00 PST. The best part is: it’s free! For more information or to sign up, click here. And as always, don’t hesitate to reach out if you have any questions.
Thank you for giving this a read! Until next week.