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7 Mindtraps: Stress Relief from Mental Patterns, by Michelle Chua

6/22/2021

Do you ever suffer from nagging thoughts that just disturb your inner peace?

It may fit into one of the seven categories of mental patterns that exacerbate stress and pain, identified as “mindtraps” in Mindfulness-Based Stress Reduction Workbook, written by Bob Stahl and Elisha Goldstein. In understanding these common mental habits, we can apply the yogic practice of svadhyaya, or self-study, to cultivate loving self-awareness and remember that we don’t have to believe every though that arises. As we shed light on such repetitive thoughts and their effects, we can consciously choose what thoughts to feed with our attention and those we can release or change. Thus, we can skillfully train our minds toward inner peace.

Here is a brief explanation of the 7 Mindtraps and ways to address them:

Emphasizing the Negative and Discounting the Positive – This is when the judgment or critical mind alters your perception to look for flaws and what you might deem unfavorable, even when you’re having a good time. For example, after savoring an amazing meal, you might think, “This was delicious, but the plate didn’t look very nice.” Such a tendency can contribute to anxiety and depression. Instead, you might consciously train your mind to recognize what you are grateful for.
Negative Self-Talk – This is the dominant voice of the inner critic that may constantly judge you or deem you unworthy. For example, as you’re trying to establish a new habit of practicing yoga each morning, you might think, “I can’t do this. I’m not disciplined enough to stay consistent. I’ll never be able to meditate regularly.” This habit of self-criticism can contribute to fear and procrastination and gradually develop into shame and insecurity. An antidote is to practice treating thoughts as mental events, not facts. You can also use loving kindness meditations to cultivate self-compassion and repeat heartfelt positive affirmations to help rewire your subconscious mind.
Should’s – This is the pattern of constantly comparing yourself to others or to external standards. It also includes “shoulding” on others, or repeatedly measuring others to your expectations. It can build a feeling of guilt and stress when you don’t live up to your adopted expectations, and it can cause you anger and resentment when others don’t live up to them. Instead, you might try practicing switching from judging to understanding, as my Yoga Psychology teacher, Ashley Turner, prompts. Plant and water the inner seed of compassionate understanding, using metta, or loving kindness, meditation and learning to forgive yourself and others.
Catastrophizing – This is the tendency to imagine the worst possible outcome or worst-case scenario, even in the midst of having a great time. This can result in anxiety, fear and panic attacks. As Byron Katie teaches, you might counter this impulse by questioning the thought’s validity, “Is this true?” Also, you can practice various mindfulness meditations to cultivate clear seeing and present moment awareness.
Mind Reading – This is the habit of convincing yourself you know what other people are thinking without actual proof. Such a cycle contributes to negative self-talk, anxiety and depression and can poison relationships by projecting our insecurities onto others and acting from our assumptions. This might sound like, “They didn’t reply to my email just now. They think horribly of me.” Instead, try learning to cultivate peace within uncertainty and adopting the Zen practice of mentally addressing such thoughts with, “Maybe so. Maybe not.” Also, as Don Miguel Ruiz explains in The Four Agreements for inner peace, don’t take things personally.
The Eternal Expert – This is a righteous attitude of being constantly on-guard. This thinking has attributes of perfectionism, narcissism and arrogance and is an attempt to “feel better than” others, setting them up to fail. It might sound like a compounding criticism of others around you. Often such pompousness is used as a mask for low self-esteem. Causing defensiveness, this mental pattern can undermine relationships, making it difficult to admit fault and resolve conflicts. Instead, it may help to cultivate humility and practice seeing things from others’ perspectives. You might also try So Hum meditation, which is a remembering of our interconnectedness and interbeing.
Blaming – This is the habit of holding others responsible for our pain or holding ourselves responsible for others’ pain. It contributes to resentment or guilt and codependence. In giving away our sense of control, it can lead to anxiety and stress. Instead, take responsibility for what happens in your own life. Mantras that affirm your sense of agency can be helpful. A constant practice of forgiveness meditation helps cultivate inner freedom.

May this brief glimpse into possible mental patterns provide personal insight towards self-liberation. While this is only from one source, perhaps it sparks more self-inquiry to dive deeper into your own mind’s tendencies. One of my favorite quotes from The Yoga Sutras is “The mind is the ground for both bondage and liberation.” Understanding the patterns in our minds is a doorway to freeing ourselves from unnecessary suffering. As Lao Tzu was quoted for saying, “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”

Dive deeper into these Mindfulness Tools for Stress Relief at our in-person Women's Wellness Retreat, Thrive Together, on May 6-9, 2022 in Santa Rosa Plateau, CA with Michelle Chua.

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Creating a New Healthy Habit (Tips from the Heart), from Michelle Chua

6/2/2021

Instead of focusing on an old habit you want to release, focus on how the new habit you want to create inspires you. Journal, meditate, reflect, talk to a loved one and let yourself feel the inspiration of what this new habit serves, creates or manifests. Have fun researching the benefits of this new habit. Find a genuine pull to what it is you love and are devoted to. And let your inner joy drive you to inspired action.
Let go of perfection. Showing up is key, and some days you just might not feel like going all out. That’s okay. It’s human. As you’re doing the best you can, your “best” may mean a more doable variation of your new habit, according to the moment’s circumstances. And if you fall off the wagon, and miss a day or slip up, remember the saying “Fall 7 times. Get up 8.” As you commit to picking yourself up again, you’ve strengthened your inner muscle of resilience and self-trust. Be kind and compassionate to yourself; it doesn’t have to be all or nothing. As life happens and you roll with the punches, remember to be honest and forgiving with yourself.
Make it feasible for you. Start with doable baby steps in which you can feel successful and let that inspire you to grow your habit. For example, if you want to be able to meditate for 20 minutes a day and you currently don’t meditate at all, try setting the timer for just 5 minutes a day first. When that feels like a strong enough habit you’ve been able to accomplish consistently for a while, you might experiment with 7 minutes next and so on.
Piggyback your new habit onto another habit that’s already in place. For instance, let’s say you’d like to keep a tidier home by making your bed each day. If you habitually go to the toilet each morning as soon as you awaken, attach the new habit of making your bed as soon as you get out of the bathroom. Attach the new habit with what you do after using the toilet at the start of the day, associating it with cleansing your body andcleansing your home space for a fresh start.
Celebrate your growth, step by step. Find a personally meaningful way to acknowledge your progress that contributes to strengthening your new habit. For example, let’s say your new habit is to eat 70% vegetables within each meal. Perhaps for weeks now you’ve gone from 0-20% vegetables to 50%. That’s a huge difference! Aligned to your inspiration for choosing this new habit, find a way to celebrate. If you started this new habit to have a cleaner digestive system and to feel more energized in your body, you might celebrate by taking yourself out dancing or rollerblading, if those are hobbies you enjoy. Just make sure your way of celebrating isn’t counterproductive, like foregoing all vegetables and binge eating junk food! Notice the inner message you’re communicating to your body-mind through how you choose to reward it.
Most importantly, have fun with the journey! What’s it all worth if you’re dragging your feet into something you just think you “should” do? That may not last very long, if the human spirit is not in it. Find the joy in it, (see tip number 1, your inspiration), and add your own flair to do it in the most meaningful way for you. Even mundane activities, like brushing your teeth or washing the dishes, can be simply gratifying or nurturing. Experience it as a practice of mindfulness, letting go of having to be elsewhere while you’re doing it and being open to seeing it from different angles. Be creative: Maybe having freshly aromatic dish soap or a brand new electric toothbrush adds that childlike tinge of enthusiasm to color your lens of your activity or habit.

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7 Mindtraps: Stress Relief from Mental Patterns, by Michelle Chua

Creating a New Healthy Habit (Tips from the Heart), from Michelle Chua

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REviews of Root 2 Rise Yoga with Michelle chua:

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A Blog About Living Yoga

7 Mindtraps: Stress Relief from Mental Patterns, by Michelle Chua

Creating a New Healthy Habit (Tips from the Heart), from Michelle Chua

A Collective Blog about Yoga Lifestyle & Inspiration by Michelle Chua & Guest Authors

Archives

Categories

REviews of Root 2 Rise Yoga with Michelle chua:

Let's connect:

A Collective Blog about Yoga Lifestyle & Inspiration
by Michelle Chua & Guest Authors