Your mind is the most important weapon you have in your life for the production of good, but it can also be the most destructive force in your life if not used correctly. Controlling your emotions means influencing the way you live your life.
More precisely, your mind, your emotions, determines your perception and thus your understanding of reality. (And here’s why the truth is your perception)
I have heard that about 70,000 thoughts a day are thought of by the average person. That’s a lot, especially if they’re self-abusive, unproductive, and just a general waste of energy.
You may as well let your thoughts run amok, but why would you? It’s your mind, it’s your thoughts; is it not time to take back your power? Isn’t it time for power to take over?
Choose to be the one who thinks about your thoughts deliberately, consciously. Be someone who can control your emotions and become your mind’s master.
You will also change your emotions when you change your thoughts, and you will also remove the causes that set off those feelings. Both of these findings give your mind a greater level of calm.
I have a few thoughts currently that are not of my preference or an answer from my reprogramming. I am the master of my mind, so my mind is pretty calm now. It could also be yours!
Who cares about my thoughts?
You must understand that you are actually at the hands of many unwelcome “squatters” residing in your mind before you can become the master of your mind, and they are in charge of your thoughts.
You must know who they are and what their motive is, if you want to be their boss, and then you can take over and evict them.
In your brain, here are four of the “squatters” that build unhealthy and unproductive feelings.
1. Inner critic
This is your continuous abuser, who is also a cluster of:
The language of other people—many times your parents
Thoughts you have established based on the standards of your own or other populations
Comparing yourself with others, like those in the media
As a product of traumatic encounters like betrayal and rejection, the things you told yourself. Your understanding produces your self-doubt and self-blame, which in cases of rejection and betrayal, are most certainly undeserved.
Pain, low self-esteem, lack of self-acceptance, and lack of self-love motivate the Inner Critic.
Why else would you be abused by this individual? And because you’re this guy, why else would you abuse yourself? Why would you encourage someone to treat you this badly?
2. The worrier
In the world of what ifs,” this individual lives in the future.
The Worrier is influenced by fright, which is always unfounded and has no foundation. This individual is occasionally driven by fear that what occurred in the past would happen again.
3. The troublemaker or reactor
This is the one that induces rage, anger, and pain. Such causes originate from previous unhealed wounds. He will be set off by any event that is even remotely connected to a past wound.
Words or emotions can set this entity off and can also be set off by sounds and smells.
The Reactor has no true incentive and has weak control of impulses. He’s powered by past programming that if it ever did, no longer fits you.
4. The Sleep Depriver
This along with the internal critic and the worrier, can be a mix of any number of various squatters, including the inner planner, the rehasher, and the ruminator.
The motivation of The Sleep Depriver could be:
As an answer to the silence against which he is struggling,
Taking charge of the organisation you have forgotten throughout the day
Self-doubt, fear, low self-esteem, and generalised anxiety
For the inner critic and worrier, as indicated above
How do these squatters monitor you?
How to master the mind?
The thinker and the observer of your thinking are you. You can monitor your emotions, but you have to pay attention to them so that you can define “who is running the show, which will dictate the tool you want to use.
Start each day with the goal of paying attention to your feelings when you think unnecessary thoughts and catch yourself.
To control your emotions, there are two ways:
Technique A- Disrupt and substitute for them
Technique B- Completely eradicate them
What is known as peace of mind is this second choice.
A way of reprogramming the subconscious mind is the technique of interrupting and replacing. Eventually, in applicable circumstances, the substitution thoughts would become the go-to” thoughts.
Using Technique A with the Inner Critic and Worrier, and the Reactor and Sleep Depriver with Technique B.
For inner critic
Interrupt it when you find yourself thinking something adverse about yourself (calling yourself names, disrespecting yourself, or berating yourself).
You may in your mind) say Stop!” No!-No! or Enough! Enough!” “Now I’m in control.” Then substitute it with an opposite or counter thinking or an affirmation that starts with “I am,” whatever your negative thought is about yourself.
For instance, if your thinking is I’m such a loser,” you can substitute it with, “I am the Universal Spirit’s Divine Creation.” I am a perfect learning spiritual being to master the human experience. I am an energy, light, and matter being. I am splendid, clever, and beautiful. Just as I am, I love and approve of myself.
To discredit the ‘voice’ that produced the idea, you can also have a conversation with yourself if you know whose voice it is:
Only because I was a loser and said so-and-so doesn’t make it real. It was his or her view, not a truthful assertion. Or maybe they were kidding, and because I’m insecure, I took it seriously.
If you know that you have recurrent self-critical thoughts, your counter thoughts or reinforcement can be written down or pre-planed so that you can be ready.
If possible, this is the first squatter you can evict, forcefully:
The Worrier riles them up.
When called such names by someone the names you call yourself become triggers, but he still retains the existence of the Reactor.
When you attempt to fall asleep, they are always there, so he perpetuates the Sleep Depriver.
They are bullies and are violent verbally and emotionally.
They are self-esteem destroyers. They are persuading you that you are not worthy. They are liars! They are liars! Get them out in the name of your self-worth!
Eliminate the worst critique, and the involvement of the other three squatters will also diminish you.
Replace them with your new best friends who value your life, promote it and strengthen it. This is a presence in your mind which you like.
Prolonged anxiety is dangerous mentally, emotionally and physically. It can have consequences for long-term health.
Fear initiates the reaction to fight or flight, causes fear in the mind, and creates anxiety in the body. This will make it harder for you to effectively regulate your thoughts.
You should be able to instinctively identify a “fearful thought” from how you feel. The physiological signals that fear’s fight or flight response has kicked in are:
Increased heart rate, hypertension, or adrenaline rush
Shallow respiration or breathlessness
To interrupt any thinking of concern and then substitute it, use the above-stated form. But this time, with thoughts of appreciation for the result you want, you will replace your thoughts of concern.
This is the time to connect with it if you believe in a higher force. An example is here:
I tell the following (I call it a prayer) instead of thinking about my loved ones travelling in bad weather:
Without warning, thank you for watching over his car and keeping it clean, road-worthy, and free of maintenance problems. Thank you for being surrounded by only clean, diligent, and alert drivers. And thank you for keeping him/her safe, alert, and diligent. Smile and word it in the present tense as you think about it or say it aloud.
These can also make you feel it and maybe even begin to believe it.
If you can imagine what you are praying for the visualisation will strengthen the feeling so that in your vibrational area, you can increase the effect.
Take a relaxing breath now, slowly through your nose, and slowly through your mouth. Take as many as you want! Do it until you feel like your emotions are close to being in control.
Replacing fearful thoughts with appreciation, taking the steam out of the reactor, will minimise reactionary actions.
For example: If your child gets lost in the mall, screaming at them is the usual parental response that accompanies the scary thoughts when discovering them.
“I told you never to leave my sight.” This response only leads to the degree of fear of the child being lost in the first place.
Plus, it also shows them that when he or she makes a mistake, mum and/or dad will get angry, which may make them lie to you or not tell you anything in the future.
When they happen, change those fearful thoughts:
Thank you for watching over my child and keeping him safe (your option of Higher Power). Thank you for quickly helping me find him.
Then after this thought process, when you see your child, your only response would be appreciation, and that seems like a better option for all the individuals involved.
For troublemaker or reactor
It will take a little more attention and contemplation after the fact to recognise and heal the causes of the triggers to completely remove this squatter. But by then, by initiating conscious breathing as soon as you sense his presence, you can prevent the Reactor from being out of control.
As with the Worrier, the thoughts or feelings of the Reactor trigger the fight or flight response. It would be the same with the physiological signs of his presence. You should be able to tell the difference between anxiety, rage, irritation, or pain with a little focus.
I’m sure you’ve heard the suggestion to count to ten when you get angry. Well if you breathe consciously during that time, you can make those ten seconds much more productive.
Conscious breathing is as easy as it sounds… just be aware of your breathing. Pay attention to the air that comes in and comes out.
Via your nose, breathe in:
Feel the air in your nostrils going in.
Feel the lungs expanding and overflowing.
Concentrate on your growing belly.
Via your nose, breathe out:
Feel the lungs emptying out.
Concentrate on your dropping abdomen.
Feel the air coming out of the nostrils.
For as long as you want, do this. If you like, quit the situation. This offers time for the adrenaline to normalise. Now with a calmer, more realistic outlook, you will approach the problem and prevent destructive actions, and you will be more in control of your emotions.
One of the problems this squatter triggers is that it adds to the problems of the sleep depriver. You will decrease reactionary activity by evicting or at least regulating the reactor, which will eliminate the need for rehashing and ruminating that might prevent you from falling asleep.
Master your mind and stop you and your relationships from adding tension to the Reactor!
For Sleep Depriver
(They, along with the Inner Critic and the Worrier, are made up of the Inner Planner, the Rehasher, and the Ruminator.)
There was a very common issue I was plagued with not being able to turn my mind off at bedtime. This weakness stopped me from falling asleep and thus from having the sleep of a restful and restorative night.
Here’s how I conquered my mind and the Sleep Depriver and all of his cronies were evicted.
I started by concentrating on my breathing, paying attention to my belly’s rise and fall, but that did not hold the thoughts out for long. Then I came up with a substitute solution that prevented uncontrolled thought, imagining the word when breathing in and thinking the word when breathing out.
To fit the duration of my breath, I would and do) elongate the word. I turn back to in, out when I find myself wondering.
I’m still thinking about this strategy, sort of, but the wheels are no longer spinning out of control. I have power over my thoughts and mind, and I choose silence. I started to yawn after just a couple of cycles from the first time I tried this process, and I’m usually asleep within ten minutes.
I bring an improvement in focus to very rough nights by keeping my eyes in a look-up role (closed, of course).
I look for my third eye sometimes but that hurts my eyes.
If you’re having trouble falling asleep because you can’t shut your mind off, I highly suggest that you try this process. Each night, I still use it. Tonight, you should start sleeping better!
This form can also be used any time you want to:
If you wake up too fast, fall back to sleep!
Shut the thoughts down
Calm the emotions
Focusing simply on the present moment
Your mind is an instrument, and it can be used for constructive purposes or destructive purposes, like any other instrument.
You can choose unwanted, undesirable, and harmful tenants to invade your mind, or you can choose desirable tenants, such as harmony, appreciation, compassion, affection, and joy.
Your mind can become your best friend, your greatest supporter, and someone you can count on and allow yourself to be there. You should get your thoughts under control. The selection is yours!