Create Freedom, be Intentional
When you notice a mind trap or common negative thought creeping in, first stop, take an intentional deep breath, and from this more mindful space, you can move through The Freedom Practice of these next four steps (Name, Feel, Release, Redirect):
The Freedom Practice
1. Name it: Actually name the style of thinking or behavior that isn’t serving you in your mind or say it out loud (e.g., overeating, catastrophic thinking, grumpiness, etc.). This not only creates more awareness for you, but also has been found to bring more activity to the part of your brain that has to do with emotional regulation.
2. Feel it: Recognize how this moment feels in your body. This grounds you to the reality of the moment and gives you access to a choice point.
3. Release it: Practice this phrase in concert with the breath, “Breathing in, I acknowledge the feeling that’s here; breathing out, I release it.”
4. Redirect it: Shift your attention to something that is healthier and/or more important to pay attention to. Maybe focus on what’s going right, what you CAN do, or what’s going to help you make progress in that moment.
Bring this awareness into the moments of your day, dropping into what really matters.
Source: The Mindful Collective