With the slowdown in mask policies and the arrival of the New Year, we are at a point where we are considering how to start a new life.
Hope and pressure coexist.
We will face many choices. When there are many ideas in our minds and we don’t know what to do, "inaction" is actually an option.
Self-affirming prayers help us focus and quiet down, so that we can stop, think, and consciously strategize to achieve happiness and contentment.
The concept of " Prayer (Mantra) " originally came from the traditions of Buddhism and Hindu. Many studies show that soothing prayers may help relieve anxiety and other mental health conditions, such as depression.
We can choose a "prayer style" that is relevant to ourselves and consistent with our own beliefs, and promotes self-growth and progress.
1. Why is “prayer” useful?
You can use prayer to calm yourself and focus on content and thoughts that are important to you.
Prayer can be the focus of mindfulness and present awareness, or it can be the gateway to soothing information that connects you to your values. Prayer can also empower you with values-based decision-making and bring an emotional connection to your body and mind.
Some studies show that prayer can improve physical health and mental health.
A systematic review article found that 37 studies pointed out that prayer participants' stress, anxiety, anger, depression and burnout were generally improved. The other randomized controlled trial also found clinical reductions in depressive symptoms among those who prayed.
Neuroscientists with advanced brain imaging technology have also begun to study and quantify some of the health benefits of prayer. For example, prayer can calm the nervous system and inhibit the activity of the default mode network in the brain related to mind wandering and distraction.
Research also shows that it doesn’t matter exactly what you pray for, as long as you focus on repeating something, you will get positive results.
The following are 16 sentences for reshaping your mentality, which can be used to "pray" at all times:
2. 16 sentences for reshaping your mentality
. If I am willing to welcome and accept those negative and uncomfortable emotions , and be friends with them, recognize myself, and be able to practice self-care, then I will have room for growth and expansion.
. I cannot control my thoughts and feelings, I can only control my reactions and actions towards them.
.My brain is wired to focus on the negative.
Whether on a cognitive, mental or physical level, I am more likely to recall painful memories than happy memories.
My slow brain tells me that by focusing on the negative, focusing on the what-ifs and the things that will inevitably go wrong, you are actually protecting yourself from hurt, failure, and discomfort.
My thought process does not need to deviate from my inner experience and behavior.
. My heart is persistent. Don't necessarily try to get rid of the chatter in your head completely, just turn down the volume.
Communication can be a direct entry into understanding my values, allowing me to better understand what is meaningful and important to me.
5. In order to increase my flexibility and curiosity, I will constantly ask myself:
"How else can I think about this problem?"
and "Do my reactions and actions help me build confidence and reflect that this is who I want to be?"
6. I feel more comfortable with the familiar than the scary unknown, even though it may be painful, bothersome, and less than ideal.
I acknowledge these feelings rather than being stuck, paused, or scared.
7. I need to create space between thinking and action , to pace myself, to observe myself, and to be curious about myself.
It is normal to have any thoughts and feelings during this process. What matters most is how I choose to respond to them. This is my inevitable choice.
8. found values from pain and found pain from values.
In other words, if I feel pain, it is because it conflicts with my values. If it conflicts with my values, I will inevitably feel pain.
Pain helps me better understand my needs and what is truly important to me.
9. I will choose how to act based on who I really am and what I want to be, no matter what happens, no matter what others do.
0. If I want to permanently remain curious, open-minded and hopeful, I will ask myself:
"How can I do better tomorrow? To achieve this goal , what am I committing to?"
1. If I stay true to my values, I will stay focused, grounded, and be the best version of myself.
2. Unconsciously cutting off negative or uncomfortable feelings also affects my ability to connect with more positive and comfortable feelings.
I choose to welcome all feelings and experiences, to judge them as little as possible, to stay connected, engaged, and in the present moment.
3. In order to cultivate self-acceptance, I will choose to observe myself as I am, rather than attach any descriptions or adjectives to my observations.
4. Whether I put positive (e.g., gratitude) or negative (e.g., anger) energy and effort, they tend to get stronger over time. Any time is the best opportunity to start being proactive and develop greater confidence and better habits.
5. With self-acceptance and self-compassion, it becomes easier to accept and care for others because I am more connected to the feeling of imperfection and pain.
6. There are too many things that are beyond my control, so sometimes, in order to control, I have to let go of the idea that I want or need to control.
As humans, we all experience adversity. How we respond to adversity depends on our circumstances, experiences, and values.
Continuously remind yourself through powerful, memorable, and concise prayers that you can find your own joy, strength, and perseverance in the face of adversity and challenges.
In the new year, I hope we can have the ability to care for ourselves, and a cup of coffee will accompany you on your way forward.
End
Author | Dudu my (193)
Proofreading | Cup of Coffee English Psychological Compilation Team Jane
Editor | Zhang Xinyi, Editor of A Cup of Coffee All-Media Editorial Office
