Welcome back,
And welcome to Listen In.
In psychology,
Thoughts,
Emotions,
And behavior are seen as interacting levels of experience.
For example.
When feeling our heartbeat go up,
This may influence our thinking by triggering thoughts like,
Oh,
I'm nervous,
Or,
Oh,
I'm excited.
Or the other way around.
When thinking,
I can do this,
We are more likely to feel motivated and approach a new challenge.
But if there's rather a,
This will never work out,
Crossing our minds,
We probably feel discouraged and drop the idea of taking action.
In order to guide both our behavior and emotions in a more positive,
Goal-oriented direction,
We can start by adapting our thinking and the way we talk to ourselves.
Since these processes can be very subtle and unconscious,
The first step is to increase awareness of our internal dialogue.
Today's session assists you in becoming aware of your self-talk so you can identify negative patterns and cultivate a more positive inner dialogue instead.
This will help you to increase self-confidence,
Motivation,
And even flow states.
In order to get the most out of this flow session.
Take a moment to remind yourself that you've taken this time out of your day to strengthen your optimism.
So dedicate your full attention to be here now and find your flow.
But any distracting mental chatter.
Any ideas?
Plans,
Or memories.
Gradually fade into the background.
As you close your eyes.
And shift your focus toward your internal processes Watch your breath for a moment.
Sensing the air flowing in.
And out.
All by itself.
And in a moment.
You can let a feeling of calm and relaxation grow within you.
As I count down from five to zero.
With every number,
Simply allow your body to become pleasantly heavy.
And more and more relaxed.
5.
Relax your face.
And loosen your jaw.
4.
Letting your shoulders comfortably sink down and to the back.
Three.
Relaxing your arms and hands.
Letting them become pleasantly heavy.
Too.
Your buttocks sinks deep into the surface beneath you.
One.
Feeling your feet solid on the ground.
Zero.
Your whole body is pleasantly heavy and deeply relaxed.
Dwell on this feeling of calm for a little longer Sensing how relaxation feels in your body today and from this open and relaxed state.
You can shift your attention away from your physical sensations towards your mental processes.
Perhaps identifying what thoughts cross your mind at this moment.
Maybe thoughts about how easy or difficult sitting still and training your mind is for you right now.
Perhaps thinking about the things awaiting you today or tomorrow.
Or something completely different.
Whatever you discover here is fine.
It's only about becoming aware of your thoughts.
And perhaps you can also recall what is usually going on in your mind in your everyday life.
In ordinary situations.
For example,
When standing in front of a mirror.
When getting up in the morning.
Or when cleaning your dishes.
And it doesn't matter whether there are entire conversations.
Or only fragments.
Words or comments popping up.
Just identify your thoughts with a curious and non-judgmental attitude.
And maybe you also remember how you talk to yourself right before difficult and challenging situations.
Before an important moment,
A big presentation,
Or a decisive conversation.
Observing whether your thoughts are encouraging and motivating.
Or maybe rather critical and tearing you down.
Let everything that arises here be okay.
Thoughts evaluating what you are doing or how you are feeling.
Perhaps even thoughts about what you are thinking.
Thoughts that come up repeatedly.
Maybe identifying situations where you talk more to yourself,
Or less.
Whether these thoughts center on how you feel.
Or perhaps how others might feel about you.
And as you're gaining more and more insight into your internal dialogue.
There may also be something that you'd like to tell yourself more often.
Something that lifts you up pushes you when feeling low.
And encourages you to take a leap more often.
This can be a question.
For example,
What's my higher goal that makes the effort worthwhile?
What have I achieved in the past?
Perhaps motivational comments such as,
Keep going,
Or I can do this.
Or also encouraging words from your dear ones that you recall in crucial moments.
Take some time to find something that feels right for you.
And repeat it a few times to yourself to internalize it.
And it may be that you can already notice how these supporting thoughts also make you feel good.
What feelings arise when having your back and encouraging yourself?
Maybe confidence?
Serenity.
Drive.
Or something else.
And in order to implement that into your everyday life,
Sustainably cultivating positive emotions and a positive self-talk.
You can now think of a situation in the near future.
No matter if it's an ordinary situation like brushing your teeth tomorrow morning.
Or a more important one,
Like the moment before a challenge.
And then set yourself the intention to recall these encouraging words in the crucial moment.
To guide your emotions and behavior in a positive direction.
Fantastic,
Then deepen your breath again by taking a few strong deep breaths in through your nose.
And out.
Waking up your body more and more.
Slowly become aware of your surroundings again.
And just when you feel a fresh wave of focus rise,
Open your eyes and take these positive feelings with you.
