The Power of Self-Talk to Either Deepen Ruts or Give You a Way Out

In mindfulness yoga, we work with the Four Foundations of Mindfulness from the Buddhist tradition. They are mindfulness of the body, of the feelings, of the mind and of the objects of mind. For this post, I will focus on the Third Foundation of Mindfulness.

When we observe the activity of the mind, we become aware of how it changes moment to moment, and we learn to identify less with the comings and goings of the mind. We also become aware of habitual patterns. Developing awareness of both of these aspects of mind through the practice of mindfulness leads to greater freedom by leading to changes in the brain. (In science, this is called neuroplasticity). Here's just one example on the yoga mat:

We may notice that every time we go into Downward-Facing Dog, we lament the weakness in our arms or the tightness in our hamstrings. Imagine what the impact is over time if these thoughts stay the same, particularly if we identify with them as absolute truth. Perhaps we become unwilling to hold the pose, to breathe into it, to allow the body to change, and we might eventually avoid the pose altogether. Even if we continue to practice the pose, we might not see much physical progress.

And even if the arms do become stronger and the hamstrings become longer, if we're telling ourselves the same old story the experience feels no different. We don't recognize the benefits, and we might still abandon the practice, or at the other extreme become obsessed in a "never enough" mentality. The latter might bring to mind someone who is overly muscular and/or dangerously thin and may be prone to injury as a result of over-exercising. (As they say, too much of a good thing...)

It's clear that in failing to notice our mental patterns, we suffer. This does not mean that we should try to force our thoughts away, which only serves to deepen the ruts, much like a driver stuck in the mud (or snow!) trying to force his way out. Rather we must acknowledge what's coming up for us--give whatever is there some attention without identifying with it. In doing so, over time we begin to see the edges of this mental imprint softening, and if we continue this practice, (i.e., noticing, breathing, allowing this softening), the pattern will lose its rigidity. The brain will change at the cellular level, and when the brain changes, the body can follow suit. Life, itself, can change.

Remember that mindfulness is a process that requires consistent practice over time, and if one is committed it yields enormous benefits. In the example above, overcoming an instance of negative self-talk through mindfulness practice can lead one to enjoy rather than dread Downward-Facing Dog and develop a commitment to this beneficial yoga pose. If there's a pose you don't like, be sure to notice what you're saying to yourself each time you do it, and you might just find your perspective on the pose changing.

Now imagine what can happen when one takes mindfulness off the mat into all aspects of life. The rewards are literally life-altering.