With a little effort, you can change your life for the better. Start by reprogramming your brain.

Affirmations will help you with this - short expressions for self-hypnosis that help a person tune his mind to a positive wave. The right affirmations can help you harness the full power of positivity.

To your attention 10 effective affirmations for the development of positive thinking:

1. I love and are loved (a)

Most of us know what it means to love another person. But it is very important to realize that we ourselves deserve to receive love. This positive affirmation can improve your relationships with people.

2. I love and accept my body and I take care of it

Harsh self-criticism of your body only hurts you and weakens your willpower. Praise and reward yourself by considering what your body does for you every day. This will help you stick to healthy habits in the long run.

3. I wake up in the morning with a feeling of joy and enthusiasm to face the new day.

Waking up in the morning can sometimes be very difficult, but affirmations can help. It is important to start your day with a positive outlook to recharge your batteries with hope, confidence and enthusiasm.

4. I achieve my goals with ease

Whatever your current goals are, your inner state can help or, on the contrary, make it difficult to achieve them. When you feel that these goals are difficult and unreachable, you give them up. Tell yourself confidently that your goals are achievable and you will achieve them.

5. I am valued at work

Stress at work is the norm these days. People are accustomed to expect Monday morning with fear and disgust. You need to repeat to yourself that colleagues and superiors see what you do and appreciate it.

6. My life is filled with beauty and auspicious moments.

In the hustle and bustle of everyday life, many of us forget to stop and smell the scent of roses. Our love for life is dulled by the influence of everyday life. But we still have the ability to see the beauty and magic of this world around us. One positive affirmation can bring you back to that fact.

7. I try to be compassionate towards other people.

This statement is great for those of us who seem well-intentioned but tend to be impatient or overly critical of others. You can teach yourself to be responsive, listen to people, support and help them.

8. I walk my own path and do things at my own pace.

If you realize that everything happens for a reason, you will not feel regret and think that you are a failure. All conditional milestones regarding school, career, age are imaginary. Everyone lives at their own pace and that is what makes our life so special.

9. I forgive those who hurt me in the past.

Accepting this thought may take some time, but forgiveness cleanses your spirit. It frees your heart and helps you enjoy life to the fullest. Let go of anger and bitterness, and you will feel like a new person.

10. I am the architect of my own life.

This is one of your best affirmations. Remind yourself that you are in control of your life. You can change what you want to change. You can imagine a new life and you have all the tools to create it.

Repeat these affirmations aloud for five minutes three times a day - morning, afternoon and evening. Try to breathe evenly as you say them, and look at yourself in the mirror. You can also write your daily positive phrases in a notebook and read them periodically. Such regular practice shows that positivity changes your brain and thinking and makes them work for you. Choose positive affirmations that are relevant to your life, avoiding phrases like "I want to have...". Get to the bottom of your fears and insecurities and get rid of them. You will have to repeat affirmations many times to eliminate old thought patterns, but it is definitely worth it.

The ability to reach the alpha level, positive thinking, mastering the possibilities of imagination, getting rid of fear, guilt, victim psychology, gaining self-confidence - all this will allow you to easily get rid of old unwanted programs in your life and lay new programs.

If you are satisfied with your life and everything is fine with you, then you certainly do not need to do this. But still think: what would you really want for yourself? What goals are you aiming for? What is the result of your efforts? Is this really the result you want?

Most people live not according to their own, but according to someone else's programs, but very often they don’t even know about it. The fact is that these other people's programs are laid down in us implicitly - primarily by upbringing, by the influence that parents and other significant and authoritative people had on us.

As a result, we can spend our whole lives trying to earn the approval of these people, even if they have not been around for a long time. We try our best to meet their expectations. And in the end we get only disappointment - because it brings neither satisfaction nor success to us.

Think about what life goals and tasks your parents set for you. What program of life did they lay down for you? Are you following this program? Maybe you unconsciously imitate your parents and in some way repeat their own life program? Do you like it? Do you feel happy? Do you feel like you are living your own life?

Parenting is not necessarily bad. It just might suit your parents and not suit you.

Often a false sense of duty forces us to follow someone else's program (including parental one). Perhaps you are saying, "I must carry on my father's work." Or you think: "I should be like my mother and live like her." If it makes you happy, it's all right. But it often happens that a person pulls this strap through force, thinking that he "should", although this does not bring him any joy.

Remember, your real duty is only one thing - to live in harmony with yourself and feel happy. Then you will live your own life, not someone else's.

Undesirable programs in your life could also be laid down by teachers, friends, various organizations, the media, public opinion, which you want to please even to your own detriment.

Also, unwanted programs could be created by events of the past - those mistakes that you once made and now do not know how to fix.

All of these problems have a solution. Reprogramming will allow you to free yourself from the influence of other people's programs and unwanted events of the past.

You will break down all the barriers and shackles that prevent you from living the life you want. You will be able to create your own life programs that will lead you to your own goals and allow you to find your own happiness and success.

The programming process itself includes two stages: at the first stage, you "erase" unwanted programs laid down in the past; in the second stage, create new programs for yourself that lead you to success.

How to "rewrite" the events of the past

The problems you face in the present very often grow out of the past. Undesirable past events could lay in you an unconstructive program of behavior. For example, in early childhood, some kind of conflict or clash with peers could have occurred, from which you could not emerge victorious. As a result, the role of a loser, a weakling who always loses, could stick to you. You may already forget that long-standing event, and its consequences still make you suffer and prevent you from gaining what you deserve.

It also happens that you remember the undesirable events of the past well and continue to torment yourself because of them: “How could I behave like this? Why didn't you do otherwise?"

This is also an unconstructive position. Worrying about the past means wasting your strength and energy. You still cannot cancel the event itself. So, it remains to accept it as it is - and then change the attitude towards it.

First, let's remember that in the past we behaved in the way that was the only way for us at that moment. Therefore, even if we start life anew, we would still do everything in exactly the same way.

Secondly, let's not forget that events in themselves cannot be desirable or undesirable - only our attitude towards them makes them so. By changing our attitude, we can turn any event that seems undesirable to us into a desirable and useful one.

And thirdly, let's learn well that since the last event that negatively affected our lives, quite a lot of time has passed, during which we managed to change - to become adults, more mature and wise people. Now, of course, we would behave differently in that situation. This means that right now we can reconsider our behavior and attitude to the events of the past and thereby “rewrite” them.

The event itself will remain in your past, will not go anywhere. But a change in attitude towards it will give it a whole new meaning. Your task is to change your attitude so that the event stops affecting you negatively and starts affecting you positively.

For example, you want to “rewrite” a situation in which you were offended or you felt weak. Enter the alpha state and remember that situation again. Then place it on an imaginary screen. See on it as brightly and voluminously as possible yourself from this past. Then imagine that you, today, approach that past yourself and say that you are a messenger from the future and profit to give him new abilities and help him get out of an unpleasant situation. You can endow your past self, for example, with the ability to laugh at that situation. Or the ability to feel strong, unbroken, maintaining self-esteem no matter what. After all, even if you were humiliated, this does not mean that you must feel humiliated!

Then imagine how you behave differently in that past situation - after all, you are already endowed with new qualities that have come to you from your own future. Then you can put this new image in a white frame and enlarge it, and enclose the old images in a blue frame, reduce it, and then dissolve it. If you do everything successfully, then the memory of that past event, although it will remain with you, will no longer oppress you. It may begin to cause only an emotionally neutral reaction, or maybe even a positive one. Moreover, the event itself has not changed, but only your perception has changed. But this means that the past has lost power over you and it will no longer program you to repeat such undesirable events in the future.

Keep in mind: we only think that we thoroughly remember the unpleasant events of the past. In fact, we remember not so much the event as our attitude towards it and the impression it made on us. That is, our memories are quite subjective. And this means that we can always look at the event from a different angle and change our attitude towards it. Then the problem that this event created in our lives will also disappear.

Try to periodically return to this practice. You need to “rewrite” the past whenever you feel that the memories of the past weigh on you, take away your strength and prevent you from living the way you want. Approach the events of the past with your current experience, change your attitude towards them, and you will understand that even from events that seemed negative to you, you can learn experience and important lessons for yourself. Thus, you will begin to benefit for yourself absolutely from any event. And with each such experience, you can almost congratulate yourself on a new birth. Through this experience, your problems will gradually disappear. And you will be born again, already as a self-confident and strong person, able to independently build his life.

How to Program Wish Fulfillment: Center Stage Technique

When you begin to “rewrite” unwanted past events in order to change their perception from unwanted to positive, you will have new strength to move towards success. The past will no longer take away your energy and program you for failure. This means that you have passed the first stage of reprogramming your life: you have erased unwanted images of the past. Now you can start the second step: start creating new programs for yourself - those that will help you achieve success, achieve your desires and live the way you want.

You can proceed to this stage even if you are not yet sure that you have completely “rewritten” the past. You can return to this practice again and again, which will not prevent you from simultaneously mastering the second stage - creating new programs in your life.

For this purpose José Silva proposes a method which he calls the "Central Stage Technique". To use this technique, you must imagine that you are in a theater where a three-act play is taking place. Accordingly, the three stages of this technique are called three acts.

Before you begin this technique, think about what situation in your life you want to change. The fact is that with the help of this technique only one problem is solved at a time. You cannot reprogram your entire life at once. This technique is designed for multiple uses. Gradually, with its help, you will be able to change all those circumstances that do not suit you. But you have to start with one. It’s better to choose to start with what worries you the most, for example, lack of money, or problems at work, or family relationships, etc.

To solve each specific problem, the technique will have to be applied for three days according to this scheme: on the first day you play all three acts, on the second day only the second and third acts, on the third day only the third act.

Thus, you will create a full-fledged effective program to change the situation for the better.

First, read the description of all three acts, and then you can begin to perform the technique.

Act one: "It won't happen again"

Enter the alpha level in any way that suits you and imagine that you are going to the theater. So you come to the doors of the theater, go inside, then go into the auditorium and take your place, which is in the middle of the third row. You sit comfortably in your chair and wait for the curtain to rise.

Here the curtain rises - and you see very familiar scenery behind it. They correspond to the situation in your life that you want to change.

Then you see yourself in this scenery and possibly other people who are related to your problem. The performance begins. You see the events that you least like in your life unfold on stage. You see a reflection of a situation that is undesirable for you in vivid images and pictures, with sound and light, in dynamics and volume. You do not forget that you are a spectator, but still sympathetically perceive what is happening on the stage, emotionally turn on and empathize.

Let events unfold in their entirety, in detail and in detail - even if it will not be very pleasant for you.

But the first act is finally over. A heavy curtain falls, closing the scene that is unpleasant for you. Imagine that you are writing a huge word “NO!” on the curtain in big red letters. or, for example, the phrase "This will not happen again!". Then say to yourself, "Now I am free of all past feelings that connected me to this scene."

Intermission: “And if there was a perfect hero in my place?”

While the curtain is down, during the intermission, you can think about how the same situation could be played differently. But what if there were some hero on the stage instead of you, who seems perfect and almost perfect to you - but at the same time one with whom you would like to identify yourself? Remember that this is a game and you can imagine yourself in it by anyone. And if there was a favorite literary hero or some historical character in your place, how would he behave?

In the next act, it will be not just you on the stage, but you in the role of your chosen ideal hero. Think about what result you would like to achieve and by what specific date you dream of fulfilling your desire in reality.

Act Two: "That's the way it should be"

You are still in a comfortable chair in the middle of the third row. The curtain rises and you see the same scenery on the stage. Now your favorite hero is on stage - but you imagine that you are playing his role. You have changed by becoming him. You think, feel and act differently. The situation is the same - but in your power to change it. Imagine how your character behaves, what he says, what he does. Lead this role in such a way that eventually the situation will change the way you need it. That is, you, as a hero on stage, successfully resolved all conflicts, found a new job, received a promotion, etc. - depending on what you want.

See clearly how your character achieves what he wants on stage. He successfully fulfilled your dream. You rejoice and applaud him.

Then imagine the curtain coming down. Mentally write on it in big red letters the words: “This is better!” And say to yourself: “This is how it should be.”

Intermission: "Now I'm ready to change myself"

In the third act, the stage will no longer be an ideal hero, albeit in your performance, but you yourself. Only you will act in the same way as the ideal hero acted in the second act. Imagine that all the best qualities of the ideal hero have passed to you and you yourself are now ready to achieve the same result as him.

Act Three: "So It Will Be"

You are still in a comfortable chair in the middle of the third row. The curtain rises, it's still the same decoration. You are on the stage, but you are new, having acquired the qualities of an ideal hero. Now you act in the same way as he acted, and achieve the same desired result for you. You applaud yourself, and when the curtain closes, mentally write on it in big red letters the words: “Better and better!” And then tell yourself, “This is how it will be.”

This is where the performance ends.

“While we are learning, we all make ‘mistakes’. What seems like a mistake may just be a learning curve that puts us on the right path.

We know that we cannot create a better world by inaction – only by action.

We have been given the power to create - to create new ideas and then put them into physical forms.

When we are in the alpha level, we are able to move forward and backward in time. This is called eternity. We are able to project our minds to infinity. We can know things that seem impossible to know - we are omniscient. We are able to change unwanted or abnormal circumstances – we are omnipotent.”

(Jose Silva, Robert Stone. Getting help from the “other side” using the Silva method)

Practice

Exercise 1. We free our consciousness from the shackles

This exercise should be performed when you feel that the programs laid down in the past seem to fetter you, prevent you from being yourself and doing the things that you would like to do. This visualization will help you feel the state of inner freedom and begin to free yourself from the shackles that interfere with you.

Sit in a comfortable position, relax and enter the alpha level in any way that is convenient for you. Imagine a river with a dam in its path. The river, which cannot overcome the dam, has overflowed and turned into a lake. This dam symbolizes the barriers and fetters that have been created in your life by the programs of the past and the beliefs that limit you.

Imagine that the pressure of the water becomes more and more - and finally the dam does not withstand and collapses. The liberated water whips in stormy streams, once again laying a channel for itself - a stagnant lake again becomes a full-flowing river.

Imagine that your consciousness is also freed - your thoughts flow freely and easily, they are no longer held back by any shackles. Now your thoughts are not dominated by beliefs and restrictions imposed on you. No one can influence you, even the most influential people are powerless - you can listen to their opinion, but only you yourself and no one else will control and direct your consciousness in the right direction.

Periodically return to this visualization - and your life will begin to noticeably change for the better.

Exercise 2 Programming Your Perfect Day

You can change your life for the better every day by programming for yourself how you will spend the next day so that it is perfect. It is best to do this in the evening, before going to bed. Your task is to mentally live the next day as if you were watching a movie about yourself.

Consider your daily routine. When you “live” in your imagination the scenario of the future day, be sure to fix the time at which certain events occur. To do this, you can imagine a clock, any one that is convenient for you - wrist, wall or alarm clock.

Get to the alpha level. Imagine yourself waking up and getting up. On the clock, you see your normal wake-up time. You feel great. You sleep well, rested, cheerful and full of energy. You are going to work slowly, because everything is in order and everything is under control.

And so on, by the hour, "live" your whole next day the way you want to live it - so that the day becomes perfect, joyful, successful. Imagine how various pleasant events fill this day, and if any problems arise, they are resolved easily and in the best way for you.

Complete this visualization with an image of yourself - happy, happy with how the day went.

Then you can fall asleep in the pleasant anticipation of the next good day.

If time permits, you can do this exercise in the morning, thus programming yourself for the coming day.

Exercise 3

Sometimes we, unwittingly, program our minds for undesirable, unconstructive actions for us. Programming, both negative and positive, is carried out with the help of the imagination, the images it creates, as well as with the help of words. Think about whether you have a habit of saying out loud or mentally such phrases addressed to yourself or others:

I'm afraid that I won't get sick.

Be careful not to fall (stumble, burn yourself, break the cup, etc.)!

Hurry up or you'll miss the train!

This kind of life is a headache.

I'm bad with money.

I'm worried about the future.

Etc.

Keep in mind that such phrases and thoughts have a powerful destructive potential, especially if they are accompanied by negative emotions. Emotions, like images, are a means of programming our life. Therefore, do not be surprised if exactly what you are afraid of happens in your life: you are afraid of getting sick - and you get sick, you warn the child not to break the cup - and he immediately breaks it, etc. All these consequences are not an accident , you yourself created them with your negative programming.

Unfortunately, most people have been accustomed to such negative programming since childhood. But the situation can and should be corrected. To do this, every time you catch yourself on a negative thought or phrase, go to the alpha level and imagine the positive development of the event that you fear. For example, see yourself, your loved ones and children absolutely healthy, carefully handling dishes, always on time everywhere and calm about your future. Then, be sure to reprogram your own thinking - for which you need to say more often, for example, such phrases:

I am an optimistic person. I expect success in everything.

I am getting better and more confident every day.

I create my life joyful and prosperous.

I'm ready for a happy change.

Life says yes to me and I say yes to life.

Remember to develop positive thinking skills every day in this way.

20.09.2016

Change your brain and life will change

What do we do when we try to fulfill our desire? We are trying to change our brain. Dr. Joe Dispenza says that in order to fulfill a dream, you need to change your brain in the truest sense of the word. As the saying goes, change your mind and change your life.

With today's article, I continue the series of publications about Joe Dispenza and articles written by Joe Dispenza himself, I know that many of you are interested in this person and the ideas that he writes about. To me, like to you, he is also very interesting, mainly because he speaks the language of science.

Important! Despite the scientific approach, Joe Dispenza's methods can and should be applied to work on your desires. And by work I mean

Read below a translation of an article by Dr. Joe Dispenza published by him in the Science to Sage E-Magazine.

List of past publications in this series:

Change Your Brain: How the Brain Works

Everything that makes us - "you" and "I" - our thoughts, our dreams, our memories, our hopes, our secret fantasies, our fears, our skills, our habits, our pains and our joys - is imprinted in a bizarre web of 100 billion brain cells.

If you learn just one bit of information today, tiny brain cells will create new connections between them, and “you” will already become different.

The images you create in your mind as you process different thought streams leave traces in the endless fields of the neurological landscape that contribute to an identity called "You."

When "you" think, you actually exist - through the interconnections of the electrical network of the cellular tissue of the brain.

How specifically our nerve cells are arranged, what we learn, what we remember, what we experience, what we feel, what we imagine, and also what we think about ourselves, determines our individuality and this is reflected in our internal neurological device. We are projects in an ongoing development stage.

That's what I mean.

According to the working model of neuroscience, the mind is the brain in action, at work. The mind is the product of the activity of the brain when it is animated by life.

With 100 billion nerve cells organically connected together, we can obviously produce many different levels of consciousness.

For example, the state of mind we use to treat patients is different from the state of mind we use while driving. The way the brain works when we brush our teeth is different from what the brain does when we play the violin.

In the same way, our brains produce a different consciousness when we play the victim than we have when we show joy.

This is all true because we can quite easily get our nerve cells to act in a variety of unique ways.

Can you reprogram/change your brain?

Not more than forty years ago, there was a consensus in biology that the brain was hard-wired, which meant that we were born with a certain number of neurological connections and by the end of our lives we would turn into the likeness of our parents.

That the hardware of this delicate organ cannot be “upgraded”. But with the advent of the latest technology to visualize the functioning of the brain, it became clear that the brain can be made to work in many ways. So, a study performed at the University of Wisconsin proved that concentration is a skill - just like golf or tennis. In other words, the more you practice mindfulness or memory, the better you will get at it.

In addition, functional imaging clearly demonstrates that we can also change the brain, just thinking differently.

(Author of the blog: I will share my experience and the stories of subscribers who have used this technique.

Dr. Joe Dispenza

For example, people who had never played the piano were divided into groups. The first group practiced technique by doing one-hand finger fluency exercises such as scales and chords, and their brains changed as a result of the new activity.

Comparison of before and after brain scans revealed new areas of brain activity. In fact, it was not just a new mind - it was new areas with cerebral convolutions.

However, when the second group was asked to mentally practice the same scales and chords over the same period of time, the result was only the same increase in neural connections as the members of the group who trained physically.
Simply put, when we are truly collected and attentive, the brain does not feel the difference between what is shown in front of our inner eye and what is happening in the outside world.

Other studies have shown similar effects, not only in the brain but also in the body. These tests have shown that there is a real mind-body connection, and indeed the mind can change the body.

In one study, subjects were asked to do exercises to increase finger strength by pressing on a spring for four weeks for an hour a day, which increased their muscle strength by 30 percent. There is nothing unusual here. However, the second literally did not lift a finger. They simply did the same exercise mentally, and increased their muscle strength by 22 percent without any physical activity.

This study is significant because it clearly shows that the body as well as the brain changed before any real experience was gained spring exercises.

In other words, without touching the spring and without doing physical exercises, people made their bodies stronger by simply reflecting the corresponding physical efforts on the mental level. These two studies show that physical changes can occur as a result of our thoughts, our intentions, and our meditations.

Change Your Brain: Where to Start?

So, when you take time out of your busy schedule to set new practical goals or prepare new events for your future life experience, just remember that your brain is changing itself in order to change your desires. and your body and prepare them for the new event.

Therefore, if you mentally rehearse a future event every day, just as pianists do, internal changes will begin - as if you had already begun to realize your dream. It literally sounds like this: change your brain and circumstances will change.

By applying this interpretation of the quantum model, which states that our subjective consciousness can affect or control the objective world (consciousness creates reality), we can explore the idea that if our brains and our bodies exhibit physical changes and look like this, as if the experience had already been gained, only as a result of mental efforts, then theoretically we will get experience before we live it in reality!

If you are thinking about switching to a two-tariff consumption plan and want to save on the difference in the price of electricity (more expensive during the day and cheaper at night), then you will have to install a special electric meter that can charge based on the time of day. Not every such device, according to suppliers, is suitable for installation as a two-tariff. Each manufacturer is licensed and concludes contracts for the supply of its metering devices. Therefore, you need to find out in advance the type of device recommended by the electricity supplier. It often happens that an installed meter operating at one tariff can operate in a two-tariff mode, after replacing the program, which can be used. In this article, we will tell you what reprogramming of an electric meter is, how much such a service costs in 2017, and at whose expense it is performed.

Service overview

The procedure for replacing the firmware takes place using special equipment to connect to the metering device and a laptop with special software. The firmware can be replaced both on the electric meter already installed in the apartment, and on the device removed for verification. As a rule, reprogramming an electric meter at home takes no more than 10 minutes. For replacement on site, in the installed device, you need to contact your supply organization and order a specialist visit to your address. This is a paid service, and depending on the region, the cost in 2016 ranges from 300 to 1000 rubles. You can find out the exact price from your supplier or housing and communal services.

Let's figure out why you need to reprogram the electric meter. So, there can be several reasons:

1. Switching to winter time. The fact is that according to GOST it is allowed that the metering device lags behind in time (or vice versa ahead of it) by no more than 7.5 minutes. When we change the clock hands during the transition to winter time, the preferential (night) tariff will no longer be from 23.00 to 7 in the morning, but from 24.00 to 8 in the morning, which does not meet the accepted standards (a difference of 1 hour).
2. Switching from a multi-tariff plan to a single-tariff plan and vice versa. If you want to switch to a day-night tariff or return to your usual accounting system, this can only be done with the help of reprogramming, for which you will have to pay.
3. The electric meter displays readings incorrectly. If you notice that the counter is not working properly, you need to call the wizard, who will perform diagnostics and, most likely, “reflash” the program, which will solve the problem. About that, we talked about in the corresponding article.

We draw your attention to the fact that many small offices and individuals have appeared offering to reprogram the electricity meter for a lower fee. These organizations must have a license for this type of activity, and conclude an agreement with the provision of an act on the reprogramming of the meter, which must be provided to your electricity supplier in order to adjust the contract for tariffing.

It's important to know

Many people are interested in how to reprogram an electric meter with their own hands. I would like to note that this is not possible, because. to connect the adapter, you need to remove the seal, and this should only be done by a representative of the power supply company or organization that has a license for this type of activity. If you yourself try to perform reprogramming and at the same time violate the integrity of the seal, you will have to pay a considerable fine.

In addition, in order to reprogram the meter, you need to have a special adapter and suitable software. Of course, you can find all this, but, again, unauthorized actions are fraught with unpleasant consequences.

If you want to know how reprogramming is done, we recommend watching this video:

How the time is adjusted on the counter TsE2726A

Conscious meditation. A Practical Guide to Reducing Pain and Stress by Danny Penman

How to reprogram your brain

Awareness of the tendency to negativism is the first step towards overcoming it. Then you need to gently “calm down” the brain channels responsible for this tendency and ultimately causing unnecessary pain and suffering. As you soften the "negative" channels, you will strengthen those brain channels that respond to the joys of life and appreciate them. Restoring balance will help you see clearer, act more effectively, and be less frustrated and anxious over trifles. You will have a generosity, calmness, and a warm and poignant love for life that you may have experienced when you were much younger. This calmness will grow stronger and gradually weaken your pain and suffering, dissolving anxiety, longing and fatigue.

Restoring balance is achieved by being aware of the small joys of everyday life. For the next week, we suggest that you do the Value of Pleasure meditation and try to maintain an open mindfulness throughout the day as much as possible. However, keep in mind that it may take some time for your awareness of pleasures to solidify, so try to keep your mindful attention on pleasant things for as long as possible. You can also try to shift your attention between different aspects of the same situation. If you decide to focus on food, for example, then in addition to taste, pay attention to its aromas and textures. Try to absorb what you are experiencing: remember it well and absorb it so that the experience becomes part of you.

These tips look a little chaotic, but they're actually based entirely on neuroscience. According to Canadian psychologist Donald Hebb, "neurons that transmit impulses to each other wire together." This means that by concentrating on pleasure, you make those parts of the brain that notice and create a feeling of happiness and pleasure grow and strengthen - “bind together”. This fact is confirmed by one of the most important discoveries of recent years: it turns out that the human brain is extremely "plastic", that is, it constantly adapts and changes its architecture. In other words, we don't have to put up with the brain we have: with mindful meditation, we can change it for the better. Another psychologist, Paul Gilbert, claims that new cells (probably up to five thousand) are produced in the brain every day in a process known as “neurogenesis” (44). This once again proves how our brain is active and adaptable. And if he is constantly adapting and changing, we can encourage him to move in the best direction. For this reason, mindful meditation is sometimes compared to brain surgery.

You may be wondering why you had to deal with your pain last week before learning to notice the pleasure this week. Is it possible to immediately move on to pleasure and forget about pain? This is certainly a good idea, but when we confront and block unpleasant sensations, we also “turn off” a whole spectrum of sensitivity, which includes the ability to appreciate pleasant, positive and beautiful things. You may have noticed that when you ignore your pain, you do not feel much emotion from a beautiful sunset or beautiful music, or you find it difficult to be open and receptive to your loved one. You seem to have become more fragile and not quite alive, and this, of course, significantly reduces the quality of life and the pleasure from it. Therefore, it is important to first weaken the resistance of one's own pain and increase sensitivity and receptivity before fully opening to beauty and love. Becoming “fully” alive and open to all impressions is an important part of the practice of mindfulness meditation.

Meditation "The Value of Pleasure"

This meditation will allow you to connect with the pleasant moments of your daily life.

preparations

Choose a comfortable position for meditation - you can meditate sitting, lying down or in any other position in which you are comfortable.

Submit to gravity by letting your body press against the floor, bed, or chair. Feel your body becoming heavy and sinking into the surface you are lying or sitting on.

Meditation

Submissive to gravity, gradually concentrate your attention around the breath and the movements and sensations associated with it throughout the body. Let the natural breath rock and lull your body as it expands as you inhale and lowers as you exhale.

Try to be as open as possible to all your feelings - intellectually, emotionally and physically - paying special attention to possible resistance. Are there among your sensations those that you drive away from yourself or from which you shrink internally? If they are, take note of them and kindly accept them, and then gradually incorporate them into your space of awareness, spacious and open so that your breath will lull any sensations.

Now that you are open to all your sensations through soft, all-encompassing, and sensitive awareness, begin to pay attention to pleasant impressions by keeping your attention inside the body and the sensations that arise in it. What did you manage to feel? You may have noticed that your hands are soft, or your stomach, or your face, and you feel good about it. Treat your awareness with interest and care as you learn to pay attention to the subtle and subtle sensations along with the more obvious ones. It may seem to you that, at first glance, there is nothing pleasant in your experience, but as you immerse yourself in your conscious attention and tune in to subtler sensations, you will find that there are more pleasant elements in them than you thought.

You may find a pleasant relief when you learn to come to terms with any feelings, being kind to them and accepting them, instead of stubbornly desiring others. Your impressions and experiences will change all the time, and it will become easier for you when you relax and immerse yourself in them, ceasing to fight with them, because that would mean fighting with life itself.

What sounds do you hear? Maybe some pleasant sound is heard in the room or outside it? Or maybe you are in a very quiet place, and this silence is pleasant to you? Let the sounds reach you, incorporate them into your current experience. If you hear pleasant sounds, don't let your conscious attention follow them, but invite the sounds into your body.

Be for a while in a state of open and spacious awareness, allowing any pleasant sensations to come and go - enjoy them, appreciate them, be with them, accepting their fluid and changing nature.

If you're having a hard time finding something nice, don't worry or judge yourself - just try to be kind and understanding about what you're experiencing right now. It is important to remember that in this meditation we are trying to notice relatively subtle sensations, not limited to "loud" and dominant ones. Pleasant sensations that you manage to catch may seem quite ordinary: it may be the absence of hunger or a pleasant tingling in the body. However, it is important to notice them, appreciate them and enjoy them.

What is happening now? Are you still able to find something pleasant in this moment and focus on it? If you get distracted, keep in mind that this is absolutely normal: it is natural for our minds to get distracted. And every time you catch yourself doing this, remember that this is the real waking moment, the magical moment. Appreciate them, and then carefully return to the search for simple pleasures.

Conclusion

Now expand your field of awareness to include the weight of your body, its silhouette, breathing, sounds, and smells. Gradually begin to move and open your eyes. Try to remain aware of all the pleasant and beautiful things that you see around you, and continue to appreciate it throughout the day. Take some more time to move from meditation to other activities - sit for a few more seconds in silence to absorb the results of the practice.

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