““Life isn’t about finding yourself. Life is about creating yourself.”
— George Bernard Shaw
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There are still a few spaces left for the This Way Up Six Week Online Live Interactive Workshop.
The six-week series begins on Tuesday 23 October at 5pm PDT and runs for six weeks:
Tuesday 23 October – Tuesday 27 November.
The workshop is completely free. There is no set fee at all. At the end of the six weeks, if you decide you want to donate something, you are welcome, but there is no expectation.
Each workshop is live, and videoed. If you miss a day in the series, you can go to our private You Tube page and watch what you’ve missed and do the day’s visualization. There is time for questions and discussions during each workshop. The shared community of women from around the world is wonderful!
This video will answer some questions for you, and if you have any other question, you can contact me at
patti@thiswayupbook.com
Do you ever feel like your inner voice is not your best friend? Do you find that voice telling you that whatever you’re doing, you’re doing it wrong? My inner chatter is often telling me that I’m not doing ‘it’ right. It doesn’t matter what ‘it’ is – doing a task, helping someone to do something, even just trying to meditate. I used to think that I was alone in this and that I was just flawed and hopeless. Then I started working with other women in workshops and discovered that almost all of us do this one way or another. It is painful to realize how many of us believe these negative voices in our heads. I wrote about this topic recently on Thrive Global.
Most of us received plenty of negative messages growing up, and usually those messages are blindly accepted and believed. These negative messages from our inner critic create new neural pathways which become embedded in our brains. This becomes negative inner chatter creating limiting beliefs which adversely impacts us in many ways.
A neural pathway is the way that information travels through the neurons, or nerve cells of the brain. We create new neural pathways every time we hear or experience something new. The more we experience something, the more embedded this pathway becomes, and unfortunately, a lot of us have some very negative messages firmly rooted in our brains.
Once those neural pathways are deeply embedded, changing them is not an easy task.
Is there a way to overcome the negative stories that we once heard and now continue to tell ourselves? Is there a way to shift those pathways so that they are less destructive? Yes! There is a practice which you can start using right now, which will bring about changes in the neural pathways that keep you stuck. Using Creative Positive Reframing, you can take limiting beliefs and creatively transform them so they become supportive rather than destructive. You can reframe and create a new perspective on how you think by using these seven tools:
Pay attention — Pay attention to your thought process.
Action: A good way to pay attention to your thought process is to pay attention to how your body feels. You can tell if the thoughts are self-defeating and destructive if they negatively impact your body; for example, a knot in your stomach or a lump in your throat, clenched jaw or tight shoulders.
Practice: Scan your body to check in, notice any tight spots or knots. Observe/pay attention to the thoughts that you are focusing on when you feel tight; think about why you want to change those thoughts; what is the negative impact on your life?
Get the negative out — Write out the negative.
Action: Nature abhors a vacuum. When you cannot get out of a negative thought spiral — write it out. Get rid of the negative to make room for the positive.
Practice: Get negative thoughts out of your head by emptying it out on paper. Think of it as an emotional enema! Write about all the negativity spiralling in your head. Allow a stream of consciousness to flow and let it all come out. And then tear the paper up.
Replace the negative with positive — Use positive statements and questions to replace the negative
Action: Negative self-talk can be replaced by positivity with the help of a series of deliberate affirmations and questions. This creates new neural pathways and frees you from the negative spiral. However, sometimes when we use affirmations that do not feel real, our brain does not believe it, and this can embed the negative even more deeply. For example, if you are struggling to pay the rent and you say to yourself: ‘I am wealthy and have plenty of money for all of my needs’, perhaps your thoughts will rebel with: ‘Well, that’s not true’ — and then will go on to prove how wrong you are, throwing you further down the negative spiral.
Practice: Creative positive statements wherever possible; and try creating questions as well. Research shows that the use of questions instead of statements works effectively. Questions work with the brain’s natural inquisitive nature; pose a question and your brain will work to find an answer, creating more positive neural pathways automatically. So if when you say “I am wealthy” and your brain rebels; try asking for its help by saying something like “Money is coming to me easily and effortlessly. What do I need to do to increase my cash flow?”
Think about the ideal and be clear why you want it — Create an ideal scenario and know why it is important to you.
Action: In order to create new neural pathways and escape the negative spiral, it’s important to have a replacement to start thinking about. For example, if you are stuck in fear about money, and in a negative loop, start thinking about the flip side and create a picture of the ideal.
Practice: Describe your ideal financial situation, be as specific as possible. Have fun with this: let your imagination be your guide. You don’t need to write this out, just tell yourself the story. Picture yourself living with plenty of money. See yourself living the life of your dreams; actually feel how good it feels. And then focus on the why; why is it important? For example, allow yourself really examine why having more money would make a difference in your life. What is the deepest reason you want this to manifest? Keep going deeper and deeper into why you want to achieve this until you feel like you have hit the heart of it. You will know it when you have hit it, there will be an emotional charge linked to it. Allow yourself to feel the depth of that emotion.
Creative visualization — Picture the ideal and embed it in your brain
Action: Creative Visualization is a technique which uses your own power of ‘seeing’ or visualizing something to attain that which you most want, or want to change. It involves using the mind to see that which you want to achieve; or using the mind to change the negative into positive. You already use this technique every day. Unfortunately, we often use it in the negative. The key to visualization is to create a mindset that you already have that which you are trying to attain, and to believe that you deserve the positive result.
Practice: Relax and take time to do this. Close your eyes and let the movie of you having your heart’s desire run in your mind. Enjoy the process. The more you do this, the more deeply embedded this vision becomes.
Stay positive in the process — Keep a positive attitude as you practice
Action: The field of Positive Psychology points out many benefits of staying positive and being happy. Happiness brings social rewards, helps people recover faster from illness, and have more resilience. Happy people feel like they are in control and are empowered and therefore usually feel more confidence, optimism, and a sense of well-being. These are all good reasons to try to remain in a positive mindset, but one of the main obstacles to positivity is that our brains are wired to look for and focus on threats. This mechanism was helpful back when we were hunters and gatherers, but now this mindset breeds pessimism and negativity because the mind tends to wander until it finds a threat. But there are many methods to overcome the brain’s negative bias.
Practice: The most straightforward method is to focus on love and compassion, forgiveness and gratitude. These positive mind-sets shift your focus from the negative to the positive. Even simply thinking about someone you love or something you are grateful for, can help you shift from a negative mindset to a positive one.
Be creative — Creativity helps us shift from the negative to the positive
Action: While you are focusing on shifting limiting beliefs into more positive and supportive beliefs, it is helpful to be creative in the process. An expression of creativity, in any form, can be helpful in shifting our mood and removing us from a negative spiral. Not only that, but repressed creativity can have the opposite effect, and can ultimately express itself in unhealthy ways, such as bad relationships, stress, neurotic or addictive behaviors. Perhaps the most common manifestation of repressed creativity in women is depression, which, of course, only increases the negative downward spiral.
Practice: There are so many ways we can get creative, and they all involve play: start journaling and play with words; get some oil pastels and play with color; go outside, garden, and play in the dirt; learn an instrument, dance, and play with music; cook and play with spices. There is no right or wrong way to be creative. The only important thing is to allow ourselves to connect with our own creativity.
The next time you find yourself falling into a negative spiral, use these seven tools to tackle those limiting beliefs, and transform them so that they are supportive rather than destructive.
I want to close with a wonderful video clip with Lisa Nichols and Marci Shimoff, appropriately entitled: ‘How to Stop Negative Self Talk.’
I’d love to hear about how you get your inner critic to shut up. We all need as much help as possible with that negative committee! And as always, thank you for taking the time to visit. I appreciate it.
The goal of resilience is to thrive, and we all want to thrive, right? Resilience has been defined as that quality that allows some people face adversity and come back even stronger than before. Unfortunately though, as writer Maria Konnikova points out, the word ‘resilience’ is often overused. It is too often used in ways that drain it of meaning. But resilience doesn’t have to be an empty or vague concept. In fact, decades of research have revealed a lot about how it works. This research shows that resilience is, ultimately, a set of skills that can be taught.
Psychologists have identified some of the factors that make someone resilient: a positive attitude and optimism certainly help. Resilience is considered such an important trait that in February this year, The New Yorker Magazine did a piece about the secret formula for resilience – ‘How People Learn to Become Resilient.’
The good news is that resilience can be taught. In research at Columbia, the neuroscientist Kevin Ochsner has shown that teaching people to think of stimuli in different ways—to reframe them in positive terms when the initial response is negative, or in a less emotional way when the initial response is emotionally “hot”—changes how they experience and react to the stimulus.
Positive Psychology is the scientific study of the strengths that enable individuals and communities to thrive. The field is founded on the belief that people want to lead meaningful and fulfilling lives, to cultivate what is best within themselves, and to enhance their experiences of love, work, and play. Resilience is an important character strength in Positive Psychology. A resilient person works through challenges by using personal resources, strengths and other positive capacities of psychological capital such as hope, optimism and self-efficacy. Being resilient is absolutely linked with personal happiness.
But it’s easy to lose touch with that sense of resilience after facing a difficult time, and instead we can struggle with feeling purposeless and directionless. It is very easy to fall into a sense of listlessness and ‘stuck-ness.’ This belief that nothing will change can become embedded in your brain, creating a negative neural pathway. A neural pathway is the way that information travels through the neurons, or nerve cells of the brain. We create new neural pathways every time we hear or experience something new. The more we experience something, the more embedded this pathway becomes.
Once those neural pathways are deeply embedded, changing them is not an easy task. I’ve talked a lot about the process, Creative Positive Reframing (CPR) on this blog. But as we enter the holiday season, I thought it would be a good time to look at the 3 key actions involved in this process: Identify, Reframe, Embed:
Identify Negative Messages
Action: We all have them – limiting beliefs that have become embedded in our head. Negative thoughts such as, “I can’t do it!” Or “It’s too hard!” are self-sabotaging.
Practice: Interrupt it! Once you’ve identified those negative messages, shift your focus. Take a deep breath and interrupt your own train of thought . . . and get rid of it!
Reframe the negative with positive statements
Action: Negative self-talk can be replaced by positivity with the help of a series of deliberate affirmations or questions. This creates new neural pathways and frees you from the negative spiral.
Practice: Affirm it! Create positive statements and questions. Affirmations often work, but sometimes questions work better. If your affirmation is, “I can do it. This is easy!” and your brain argues back “No you can’t It’s too hard!” then use a question instead. Something like: “What can I do today to move forward?” Or mix the two in this way: “I am moving forward easily and effortlessly. What can I do today to move forward?”
Embed it! Use Creative Visualization to picture the ideal and embed it in your brain
Action: This next step takes the previous step and solidifies it; it is a powerful process. Creative Visualization is a technique which uses your own power of ‘seeing’ to attain that which you most want or want to change. You already use this technique every day. Unfortunately, we often use it in the negative by imaging all the things we DON’T want.
Practice: Visualize it! The key to visualization is to first see what you want, and then create a mindset that you already have it and you believe you deserve it. Relax and be sure you won’t be interrupted. Close your eyes and let the movie of you having your heart’s desire run in your mind. Enjoy the process. The more you do this, the more deeply embedded this vision becomes.
I’ll close by linking in the visualization from my book in which you can create your own sacred space to work from.
I hope you’ll take some time today to do this visualization. I’d love to hear your thoughts about this visualization, and how you manage to stay resilient. And as always, thank you for taking the time to visit. I appreciate it.
Silence. What does that word bring up for you? Does it bring up fear? No TV, no internet videos, no talking! Or does it bring up a craving? No distractions, no barrage of noise.
I’ve been thinking a lot of about silence and sleep lately because of some neuroscience studies I’ve read about recently. Research shows that sleep and silence are much more important for our brains than we imagined.
Much of this research corroborates the research I did for my Creative Positive Reframing (CPR) process. In this process there are three main steps: Identify, Reframe and Embed.
We all have lots of negative, limiting beliefs about ourselves and our abilities that exist in our brains. One of the best ways to stop these beliefs from having a free reign in your brain is to stop focusing on them and focus on something positive instead. But once we are able to stop focusing on them, how does the brain get rid of those negative thoughts that exist in old neural pathways?
Our brains get rid of old pathways with a process scientists call ‘Synaptic Pruning’
“Imagine your brain is a garden, except instead of growing flowers, fruits, and vegetables, you grow synaptic connections between neurons. These are the connections that neurotransmitters like dopamine, seratonin, and others travel across.
“Glial cells” are the gardeners of your brain—they act to speed up signals between certain neurons. But other glial cells are the waste removers, pulling up weeds, killing pests, raking up dead leaves. Your brain’s pruning gardeners are called “microglial cells.” They prune your synaptic connections. The question is, how do they know which ones to prune?
Researchers are just starting to unravel this mystery, but what they do know is the synaptic connections that get used less get marked by a protein, C1q (as well as others). When the microglial cells detect that mark, they bond to the protein and destroy—or prune—the synapse.
This is how your brain makes the physical space for you to build new and stronger connections so you can learn more.”
Perhaps you are not as interested in the science, so suffice it to say, that the more you use a neural pathway, the stronger it becomes. But the opposite is also true, when you use it less, it gets weaker. So once you identify the negative belief system, STOP focusing on it! But then the brain needs time to do some clean up, getting rid of the old synaptic pathways.
Our brains need time to prune a lot of those old connections away and build more streamlined, efficient pathways. It does that when we sleep. Our brains do this clean out when we sleep—your brain cells shrinking by up to 60% to create space for your glial gardeners to come in take away the waste and prune the synapses.
And in fact, you actually have some control over what your brain decides to delete while you sleep. It’s the synaptic connections you don’t use that get marked for recycling. The ones you do use are the ones that get watered and oxygenated. So be mindful of what you’re thinking about.
So be mindful of what you are mindful of. Replace the negative with something positive, Reframe it. Be conscious of what you focus on.
There is a saying in neuroscience that neurons that fire together wire together. This means the more you run a neuro-circuit in your brain, the stronger that circuit becomes. Rick Hanson explains this well in his article in Greater Good. So if you want to take limiting beliefs and creatively transforming them so that they become supportive rather than destructive, this is how you proceed. Hanson explains that ‘You can change your mind, to change your brain, to change your mind for the better!’
Then finally we need some silence to help embed these new neural pathways. Visualization and meditation are key factors. I often talk about the power of visualization and meditation in this blog. So much has been written about it, there is no question that both of these practices are hugely beneficial to the brain and to life! But what about silence? More and more research is showing just how important silence is for our brains.
A 2013 study on mice published in the journal Brain, Structure and Function used differed types of noise and silence and monitored the effect the sound and silence had on the brains of the mice. The silence was intended to be the control in the study but what they found was surprising. The scientists discovered that when the mice were exposed to two hours of silence per day they developed new cells in the hippocampus. The hippocampus is a region of the brain associated with memory, emotion and learning.
The growth of new cells in the brain does not necessarily translate to tangible health benefits. However, in this instance, researcher Imke Kirste says that the cells appeared to become functioning neurons. “We saw that silence is really helping the new generated cells to differentiate into neurons, and integrate into the system. In this sense silence can quite literally grow your brain. The brain is actively internalizing and evaluating information during silence.
I’d like to close with a wonderful TED Talk by Nick Seaver called The Gift of Silence.
I hope you’ll take some time today and give yourself the gift of silence, and the gift of a great sleep as well. I’d love to hear about your experience with silence. And as always, thank you for taking the time to visit. I appreciate it.
“When one door closes, another opens; but we often look so long and so regretfully upon the closed door that we do not see the one which has opened for us.”
― Alexander Graham Bell
As I get read to leave the US and head back to NZ, I am am filled with so many emotions. Humbled at how incredibly powerful the whole trip was and how much love was shared with me. So very grateful that I had this amazing opportunity. Sad to say good-bye to family and friends here in the US. But so very happy and excited to see my sons and my friends back in NZ. So many emotions all at once.
I decided to make a video about this, rather than write about it this time. Feeling inspired!
I’d love to hear how you handle it as one door closes, often waiting for the next one to open. And as always thanks for stopping by, I appreciate it.
“Judge a man by his questions rather than by his answers.”
― Voltaire
Creative Positive Reframing: Taking limiting beliefs and creatively transforming them so that they become supportive rather than destructive.
This is what I am calling the process that I outline in my book – This Way Up. So today, the second of August, 2016, I’m letting all of my readers know that Creative Positive Reframing is now *named! (*kinda trademarked, if you will)
The process involves several steps, but one of the central points is the use of questions. We are often advised to use affirmations when we are trying to rid ourselves of a bad habit or in getting out of a negative thought spiral. And it’s a wonderful, helpful tool. However, sometimes if we are using affirmations that do not feel real to us, our brain rejects it, and challenges us on it. For example, if I am struggling to save enough money to buy a car, and I say to myself, ‘I am wealthy and have plenty of money for a new car’, my head will say, ‘that’s not true’ – and then my brain will work to prove that I am wrong. Affirmations sometimes work brilliantly, but sometimes they don’t; and if they don’t seem to be working on certain problems, there is a body of research that shows that the use of questions instead of affirmations works very effectively. Questions spark the brain’s tendency to work to solve problems. Ask a question and your brain will toil to find an answer, so that your brain is working with you, instead of against you.
To ask a good question is a way to carabiner yourself to intimacy, a doorknob that turns only one direction, toward open. A good question can send you on a long journey in rain and cold. It can terrify, bringing you straight into your own fears, whether of heights or of loss or of all the mysteries that never go away—our own vulnerability, the heart’s utter exposure, the capriciousness and fragility of events, of relationships, of existence.
In times of darkness and direness, a good question can become a safety rope between you and your own sense of selfhood: A person who asks a question is not wholly undone by events. She is there to face them, to meet them. If you’re asking a question, you still believe in a future. And in times that are placid and easy, a good question is a preventive against sleepwalking, a way to keep present the awakening question that’s under all other questions: “What else, what more?”
What a stunning description, so, well, poetic!
I will go into more deteail about Creative Positive Reframing in future posts. But for now, I’d like to close with a TED talk – ‘How to Ask Good Questions.’
I’d love to hear what you think about the name I’ve chosen for my process – ‘Creative Positive Reframing.’ And any thoughts you have about the use of questions. And as always thanks for stopping by, I appreciate it.
“The biggest disease today is not leprosy or tuberculosis, but rather the lack of love and charity, the terrible indifference towards one’s neighbor.”
– Mother Teresa
Do you consider yourself a loving and compassionate person? Are you able to show love and charity and compassion towards your neighbors? And if so, are you practicing this same love and compassion on yourself. Most of us, especially the women among us, find it difficult to be very loving toward ourselves.
Lucille Ball famously said – Love yourself first and everything else falls into line.
I believe we do have to love ourselves first, be filled up with love, in order to let love flow. And when we are filled up, then let it flow; flow freely and copiously, because love and compassion are not luxuries, but necessities:
Love and compassion are necessities, not luxuries, without them humanity cannot survive
Do it today, do it everyday . . . Love the Earth, Love Your Neighbors, Love Yourself . . .
I would love to hear any feedback about how this visualization was for you; I always love hearing about people’s experience with creative visualization. And as always, thank you for stopping by, I appreciate it.
“Our bodies communicate to us clearly and specifically, if we are willing to listen”
― Shakti Gawain
Do you listen to your body? Most of us don’t, I know I often don’t. I push myself to do one more thing when my body is sagging or to run one more errand before I stop to eat. But more importantly, do you listen and work on healing at a deep level.
Science has proven time and again that we can heal ourselves, but sometimes it takes focus and effort. For the most part, the body naturally heals itself. Dr. Lorraine Day wrote an excellent article about our body’s amazing ability to heal itself.
Deepak Chopra has a wonderful article about self-healing on Oprah.com.Deepak Chopra has been a great proponent of self-healing for decades. In the article Chopra advises:
Is there a way for each person to influence his body consciously? We do this all the time, of course. You can’t lift a finger, throw a baseball or drive a car without translating a mental intention into a physical response. But when it comes to disease symptoms, the mind-body connection feels weak or nonexistent. Every sick person wants to get well. How can the mind help?
There are four conditions that would insure a stronger mind-body connection during illness, and all are inter-connected:
The mind contributes to getting well.
The mind doesn’t contribute to getting sick.
The body is in constant communication with the mind.
This communication benefits both the physical and mental aspects of being well.
I believe there is a way to stay in a healthier state by using what I call The Quick Scan for Health.I discuss this in my book: This Way Up: Seven Tools for Unleashing Your Creative Self and Transforming Your Life. I have also made a video modeling this exercise. To be honest, I feel very vulnerable and exposed putting this on video, it is something I use daily, but only when I’m alone! So putting it out there in such a public way is rather intimidating. But I believe in it, and people have asked for help doing the exercises in the book, so here it is.
I would really love to hear how this was for you and if you have any comments about it. And as always thanks for stopping by, I appreciate it.
The technique of using your imagination to create what you want in your life. There is nothing at all new, strange or unusal about creative visualization. You are already using it every day, every minute in fact. It is your natural power of imagination, the basic creative energy of the universe, which you use constantly, whether or not you are aware of it.
We do this everyday, so we may as well do it consciously. I have found that the best and most effective way to do creative visualization is to first create a sacred space to work from.
A huge thank you to my son Devin for his amazing music. Devin composed and performed and uploaded this original music for my visualizations. The music is absolutely mesmerizing!
Please give yourself 20 minutes to complete this visualization; and I suggest you take time to journal about it afterwards, making note of anything that might have stood out for you – a color, an unusual image, etc. This is the same sacred space that you will go to for all future visualizations from my book, so take the time to create the perfect space for yourself. The more you practice, the easier it is to do. Enjoy!
I would love to hear any feedback about how this visualization was for you; I always love hearing about people’s experience with creative visualization. And as always, thank you for stopping by, I appreciate it.
“The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift. We will not solve the problems of the world from the same level of thinking we were at when we created them.”
9. Connect with your Higher Source for inspiration and support.
10. Transform and make the shift.
I have written many posts about meditation and neuroplasticity, two of my favorites are Your Brain on Meditaion and Meditation and Happiness. Meditation creates new neural pathways and brain changes. Many studies have been done to show meditation’s effect on neural circuits of the brain.
Richard J. Davidson, PhD, is a renowned neuroscientist and one of the world’s leading experts on the impact of contemplative practices, such as meditation, on the brain. He is the founder and chair of the Center for Investigating Healthy Minds at the Waisman Center, University of Wisconsin-Madison.
He is perhaps best known for his groundbreaking work in studying emotion and the brain. A friend and confidante of the Dalai Lama, he is a highly sought after expert and speaker internationally. Time magazine named him one of the most influential people in the world.
As Einstein so eloquently puts it – We will not solve the problems of the world from the same level of thinking we were at when we created them. And studies have shown the same is true with old habits we want to break. The way to change behavior calls for a different level of thinking than when they were created.
And finally the transformation. This is usually gradual and can often be frustrating not to see changes immediately. The important thing here is to pay attention. The changes may be subtle, but the brain is changing and so are the habits.
I’d like to close with a great talk by Dr. Richard Davidson. It’s a long one, over an hour, but really excellent. If you want to change behavior, of all the videos on neuroplasticity, this is the one to watch!
Transform Your Mind, Change Your Brain: Neuroplasticity and Personal Transformation
I’d love to hear about any bad habits you’ve broken, and how you changed the behavior. I’d also love to hear your thoughts on this video. And as always, thank you for taking the time to visit. I appreciate it.
This Way Up 