I once noticed myself counting to 8 over and over again every time I filled my cup at the water filter. It demonstrated just how tenacious habitual mental patterns can be. Have you ever caught yourself repeating behaviors suddenly, even when you thought you had left such habits behind? The human brain, with its intricate and often mysterious workings, has a way of looping through patterns. Understanding how these patterns are formed and how they can be rewired is important, especially to those who feel stuck in negative mental and emotional states.
A few years back, I began a personal experiment to retrain the way I breathed. I recognized the profound connection between breath, body, and mind, and I wanted to harness this relationship for my well-being. During everyday activities like filling a cup with water, driving, or even washing my face, I deliberately slowed my breath to an 8/8 count. This practice allowed me to engage my diaphragm and experience the breath moving in and out , horizontally, three dimensionally and low in my body. I trained my body to breathe again the way it was designed to breathe: slow and low.
Over time, my journey into breath work led me to explore various breathing exercises, and I gradually let go of the conscious 8/8 count practice, as I trusted my healthier style of breathing. However, what I didn’t anticipate was how the brain, with its tendency to loop through old behaviors, would continue to surprise me. This is why, even today, I occasionally find myself unconsciously counting to 8 at the water filter – a ghost of my mental habits.
Now, consider this phenomenon in the context of our mental states, particularly those riddled with worry, anxiety, or depression. What if these negative moods are not solely products of our circumstances but are perpetuated by habitual thought patterns triggered by times of the day, specific locations, or particular activities? Neuroscientists believe that this is indeed the case. They suggest that our mental habits can be rewired and transformed in as little as 21 days through the practice of breath work or meditation. These practices not only create new neural pathways but also help break free from the chains of repetitive, unhelpful thinking, sadness and grief.
At the outset, mindfulness practices revolve around the simple act of observing where the mind wanders. It’s a gentle process, redirecting the mind repeatedly toward a single focal point, be it the touch of your hand on your heart, an uplifting mental image, or the flickering flame of a candle.
Over time, as you cultivate this daily awareness of your inner landscape, you’ll begin to notice a transformation. The texture of your moods and the quality of your thoughts will undergo a positive shift. What’s more, you’ll find that the spaces between your thoughts expand, granting you a profound sense of calm and tranquility that gradually permeates your everyday activities.From this new mental and emotional vantage point, you’ll discover the ability to be more present in your interactions with loved ones, navigate life’s decisions with greater ease, and experience an overall sense of well-being.
So, if you find yourself caught in a cycle of negative thoughts, remember that your brain is malleable and capable of change. By consciously rewiring your thought patterns through mindfulness and breath work, you can spark positive mental associations. Embark on a journey to transform your mental landscape and break free from the cuffs of habitual negativity.