Inner Ease
Written by Heather Wringe
A technique to quiet your self-talk and communicate with clarity.
One of the barriers we face to being assertive is our internal dialogue – that is, the continuous narrative coursing through our minds, questioning, critiquing and analysing our every move. We all have self-talk, our minds are incredibly active with hundreds of thousands of thoughts passing through on any one day. While much of what we do is on ‘auto-pilot’ (our brain is rather efficient at creating short-cuts), our habitual thought patterns often hinder rather than help us. During times of stress and change, our self-talk increases.
We know now that our brains are ‘plastic’ – we have the capacity to re-train and wire neural pathways. One of the most effective ways to do this is through mindfulness. By becoming aware, focusing on the present moment, without judgment, and paying attention to what is happening at the time, we can better manage our emotional and physical states, tame our self-talk, and behave more authentically.
When you next feel challenged to be assertive, try practicing mindfulness. It will help you respond rather than react, unhook from old emotional habits, and communicate clearly and calmly. Here is a simple technique you can use at just about any time.
The Inner Ease Technique
Focus your attention on the area of your heart. Imagine your breath is flowing in and out of your chest area, breathing a little slower and deeper than usual.
With each breath, draw in the feeling of ease to balance your mental and emotional energy.
Set a meaningful intent to anchor the feeling of ease as you engage in your projects, challenges or daily interactions.
Continue to breathe with ease until you find a natural rhythm.
For more mindfulness techniques visit our learning centre here.