10-Minute Brain Retraining Practice

00:30

10:00

10-Minute Brain Retraining Practice

by Mel Schweder

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

101

This is a simple brain retraining practice to help you step out of familiar loops of worry, rumination, and symptom focus, and reconnect with a greater sense of possibility. This practice blends techniques from modern neuroscience and neuro-linguistic programming, including compassionate self-talk, memory, and positive visualization, helping you reconnect with the parts of yourself that feel confident, strong, playful, or alive- then carry a little of that energy with you as you re-engage with your life. Please listen to the introduction at least once. The practice begins at 1:30. Music by Nikita Kondrashev

Brain Retraining Memory Visualization Grounding Self Exploration Neuroscience Future Visualization Grounding Techniques

Meet your Teacher

Portland, OR, USA

Meet your Teacher

Portland, OR, USA

Transcript

Welcome, Friend. This is a simple brain retraining practice designed to help you step out of familiar patterns of worry, Rumination, Symptom monitoring, And discouragement, And intentionally reconnect with states like safety, Possibility, Confidence, Joy, And engagement. Our brains learn through repetition. The thoughts we think, The places we put our attention, The emotions we rehearse, And the behaviors we repeat can become increasingly familiar and automatic over time. When we've been struggling for a while, It's easy for the brain to become very practiced at looking for problems. We may repeatedly check how we're feeling, Think about what's wrong, Anticipate what might happen next, Or imagine a future based on how we feel today. This practice isn't about pretending those experiences aren't happening, Or forcing yourself to think positively. Instead, We're just going to practice something else. We'll interrupt the familiar pattern with compassion. Reconnect with a memory of feeling like ourselves. Imagine a future that feels meaningful and alive. And then bring a small piece of that experience into the present. Think of it as reminding your brain that this is available too. You don't have to create a dramatic emotional shift. Even a small change in attention, Emotion, Posture, Or perspective is enough. So let's begin. Begin by noticing where your mind is right now. Maybe you've been worrying, Monitoring symptoms, Analyzing how you feel, Replaying something from the past, Or catastrophizing about the future. You don't need to judge the pattern or figure out why it's happening. Just recognize it. Ah, I'm in that old loop again. Now let's interrupt it. Start by taking a deep inhale through the nose. And another little sip of air at the top. Then let it all out through the mouth. Let the belly and shoulders soften. Now shake out your hands. Maybe clap or snap your fingers three times. Look up and around you. Maybe sit or stand up a little straighter. The signals to your body were changing the channel. And now, Rather than fighting with your brain, Meet it with compassion. You might place a hand over your heart, Your belly, Or hold yourself in a hug. And say, Thanks, Brain. I know you're just trying to help, But we don't need to keep going over this. You don't need to keep sending me these signals. I know that these are false alarms and that I am actually safe and okay right now. This is just a familiar pathway, But I get to choose something different. There's no need to argue with your brain or convince it that everything is okay. Simply notice, Move, And redirect. Okay, So now let's give our brain something new. Bring to mind a memory of a time where you felt like yourself. Choose a moment when you felt strong, Happy, Confident, Connected, Content, Playful, Alive, Or free. And let's step into that memory now. Where are you? What are you doing? Who are you with? What can you hear or see or smell? Reconnect with how it felt to be you in that moment. Really savor that feeling now. If your mind wanders or goes back into old patterns, That's normal. Just gently bring yourself back to the memory. Let the feeling of this memory grow, Imagining the feeling expanding with each breath. And as it does, Press your thumb and middle fingers together. Maybe there's a gentle smile on your face. Remind yourself, This feeling is a part of me too. Now you can release your fingers and let's picture a future moment you'd love to experience. You can keep it simple. Maybe it's a hike in a beautiful area and traveling to a new place. Sharing a meal with a loved one, Laughing with friends, Cuddling a pet. Just picture the scene as vividly as you can. What are you doing? What can you hear, Smell, Taste, Or feel right now? And can you tap into the feeling of this future moment? Do you feel calm, Connected, Capable? Maybe joyful, Light, Or free. Stay in this visual for a few minutes. Really let yourself experience a little of that future right now. Remind yourself. This is a part of me too. There is so much more beauty, More exploration, More life ahead of me. Take one more moment to really feel this version of you. Notice the qualities that are present here. Maybe confidence, Freedom, Curiosity, Connection, Playfulness, Or strength. Let yourself smile if that feels natural, Or simply sit up a little taller. And once again, We'll press our thumb and middle fingers together for just a couple of breaths. Remember, You're practicing feeling good again, Out of compassion and care for yourself. Now you can release your fingers and slowly bring your awareness back to your breath. Or your feet on the floor. Feel a sense of presence or groundedness here. There is more to you than the patterns you've been caught in. More life, More possibility, More of yourself still here to experience. And you don't need to feel completely different before you move forward. As we close this practice, Ask, What would this version of me do next? Maybe you put on some music, Step outside, Text someone, Do a silly dance, Make a cup of tea… Watch something funny or interesting. It doesn't have to be big. Just one small choice that moves you toward your healthiest, Happiest self. You've just spent these last few minutes remembering and imagining that version of you. Now take a little piece of that with you into your day, And go practice it, Not just here in your imagination, But out there in your life too. Thank you for retraining your brain with me today. Consistency is key when learning new ways of thinking and being, So I hope to see you back here tomorrow.