Insight Timer App Quotes

DEEPENING PRACTICES Here are practices you can do this week to integrate the information in this chapter into your life: Selective Attention Exercise 1: In what areas of your life do you focus on the negative rather than the positive? Write down three positive affirmations about that area of your life. Make 10 copies. Place one in your wallet. Tape others to your refrigerator, bathroom mirror, computer monitor, video screen, car dashboard, and other places you can’t avoid noticing them. Practice repeating the positive affirmations the second you catch yourself focusing on the negative. Journaling Exercise: Write down a list of personality flaws that you’d like to change. Create a reminder in your online calendar for 1 year from now, reminding you to check today’s date in your journal. Next year, you might be surprised to see how much some have shifted after a year of meditation. Emotional Contagion Practice: Put the power of emotional contagion to work for you. Make a list of the happiest people you know, and make a plan to get together with at least four of them in the coming month. Selective Attention Exercise 2: Whenever you hear a bad news story that upsets you, do a web search for contradictory evidence (e.g., “Good news about . . .”). This will put the bad news in context. Field Effects Exercise: Look at the Insight Timer app each day you meditate and notice how many other people are meditating worldwide. It’s usually hundreds of thousands. This reminds you that you are not alone.