All of us have had those mornings that just start off wrong.
Usually one piddly event triggers it – maybe you spill coffee on your shirt, or see a negative news story that really pisses you off, or even stub your toe.
So begins the downward spiral. Before you know it that bad morning turns into a bad day and, more often than we care to admit, a bad week. It's a cycle where a downward trend becomes viciously self-reinforcing.
Welcome, my friends, to the doom loop. Now let’s explore a way to snuff it out.
Guided meditations can be a very effective tool in helping you get out of the doom loop rut and achieve a more positive mindset. Here's a simple guided meditation you can try to prevent the dreaded doom loop before it gets out of control:
Duration: Approximately 10-15 minutes
Find a Quiet Space: Choose a quiet and comfortable place where you won't be disturbed. Sit or lie down in a relaxed position.
Deep Breathing: Close your eyes and take a few deep breaths. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly and completely through your mouth. Repeat this several times to help calm your mind.
Body Scan: Slowly shift your attention to your body. Start from your toes and gradually work your way up, noticing any areas of tension or discomfort. As you become aware of these sensations, imagine them melting away with each exhale.
Focus on the Present Moment: Bring your attention to the present moment. Notice the sounds around you, the feeling of the ground or cushion beneath you, and the sensation of your breath moving in and out.
Affirmations: Repeat positive affirmations to yourself silently or out loud. Choose statements that counter the negative thoughts you've been experiencing. For example:
Visualize a Positive Outcome: Imagine a situation where you typically get caught in the doom loop. Visualize yourself responding to that situation calmly and positively. Picture yourself overcoming challenges with confidence and grace.
Gratitude: Shift your focus to the things you're grateful for. Begin with simple things like your breath, the support of loved ones, or the opportunities you have. Cultivating gratitude can help shift your mindset away from negativity.
Return to the Breath: Whenever you notice your thoughts starting to drift back to the doom loop, gently guide your focus back to your breath. Let go of any judgments about your thoughts and simply observe them without getting attached.
Closing: Slowly bring your awareness back to the present moment. Take a few more deep breaths. When you're ready, open your eyes.
Remember, practicing guided meditation is a skill that takes time to develop. Consistency is key, so try to make this a regular part of your routine. You can explore different types of guided meditations, such as mindfulness, loving-kindness, or body scan, to find the ones that resonate best with you and help prevent the doom loop before it begins.
A wonderful side effect of breaking the doom loop is, eventually, you become a spark of positivity in a world that desperately needs it instead of that dark cloud that adds to everyone else's sorrows.
~Eric Vance Walton~
Thanks for reading. All for now. Trust your instincts, invest in you, live boldly, and take chances.
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