Welcome!
2023 marks our 20th anniversary: for two decades, we've been helping people with their mental health and well-being.
It all starts with understanding this:
2023 marks our 20th anniversary: for two decades, we've been helping people with their mental health and well-being.
It all starts with understanding this:
There's what's happening, and there are the stories our minds tell us about what's happening.
Most of us go through life caught up in those stories, and it results in the challenges we struggle with every day...including
Are you ready to do something different?
If so, our 15-day online program can show you how to stop getting caught up in the "mental drama."
Day 1 is published below so you can see if it's right for you.
John Wilson, Manchester, England:
- stress
- endless worry
- extreme emotions
- a lack of focus
- an inability to break bad habits
- feelings of anxiety and depression
- a negative self-image
- sleep problems
- tension headaches
- chronic pain, especially in the neck, shoulders, and back
- and on and on...
Are you ready to do something different?
If so, our 15-day online program can show you how to stop getting caught up in the "mental drama."
Day 1 is published below so you can see if it's right for you.
John Wilson, Manchester, England:
The question is, how much longer are you going to let your mind dictate the quality of your life? There's a real cost of inaction, and it comes in the form of stress, mental and physical ailments, and a general state of discontent. All of it stems from not being aware of what your mind is doing. 'Your inner narrative' helps you change that, and you'll be amazed at the results.
Day 1 - The root cause of your stress and struggles
We are continuously held hostage by the next thought that pops into our heads. We spend most of our days like this - lost in mental drama, swept away by the voice in our heads, habitually reacting to the stories our minds are forever telling us. - meditationSHIFT
Average read time: around 5 minutes.
Your mind is always going. Thoughts, emotions, urges, stories - all of it takes the form of your inner narrative, which perpetually plays in your head. The same way my inner narrative perpetually plays in my head. The same way everyone else's inner narrative perpetually plays in their heads.
This inner narrative is filled with labels and judgment, and it comments on everyone and everything...including ourselves.
This inner narrative pulls us into the past to dwell on things that have already taken place. Or, to relive times gone by. Or, to second-guess what we have or haven't done.
This inner narrative pushes us into the future to worry about what might happen. Or, stress about whether we’ll ever make anything of ourselves:
And, when it’s not pulling us into the past or pushing us into the future, this inner narrative creates alternate realities - daydreams and fantasies - for us to get absorbed in.
We are constantly distracted by our inner narrative. And, living in this constantly-distracted state causes us to operate on autopilot. You and I are like puppets, and our minds are the puppeteers. Non-stop thoughts, emotions, urges, and stories are the strings that make us do the things we do...and, feel the way we feel.
"Operating on autopilot" is our normal state of being. The bigger problem is, most of us don’t realize it's our normal state of being. It takes a certain amount of awareness to recognize we are continuously caught up in our minds. And, most of us lack that baseline level of awareness (we certainly lack it with any consistency). Which means we’re usually oblivious to the discursive thinking that drags us through our days.
We are like fish who don't realize they're surrounded by water because they are always surrounded by water.
Your mind is always going. Thoughts, emotions, urges, stories - all of it takes the form of your inner narrative, which perpetually plays in your head. The same way my inner narrative perpetually plays in my head. The same way everyone else's inner narrative perpetually plays in their heads.
This inner narrative is filled with labels and judgment, and it comments on everyone and everything...including ourselves.
This inner narrative pulls us into the past to dwell on things that have already taken place. Or, to relive times gone by. Or, to second-guess what we have or haven't done.
This inner narrative pushes us into the future to worry about what might happen. Or, stress about whether we’ll ever make anything of ourselves:
- "Will I be as successful as Mary?"
- "Will I have as much stuff as Bob?"
- "What would I do if 'this' happened?"
- "What would I say if 'that' happened?"
And, when it’s not pulling us into the past or pushing us into the future, this inner narrative creates alternate realities - daydreams and fantasies - for us to get absorbed in.
We are constantly distracted by our inner narrative. And, living in this constantly-distracted state causes us to operate on autopilot. You and I are like puppets, and our minds are the puppeteers. Non-stop thoughts, emotions, urges, and stories are the strings that make us do the things we do...and, feel the way we feel.
"Operating on autopilot" is our normal state of being. The bigger problem is, most of us don’t realize it's our normal state of being. It takes a certain amount of awareness to recognize we are continuously caught up in our minds. And, most of us lack that baseline level of awareness (we certainly lack it with any consistency). Which means we’re usually oblivious to the discursive thinking that drags us through our days.
We are like fish who don't realize they're surrounded by water because they are always surrounded by water.
We don't realize we are living in this constantly-distracted state because we are almost always living in this constantly-distracted state. We don't realize we are lost in thoughts because we are almost always lost in thoughts.
This is the root cause of the stress and struggles we deal with every day.
The good news is, strengthening and applying awareness is the solution that addresses the root cause - and, meditation and mindfulness teach you how to strengthen and apply awareness. Over the next few days, we'll delve into what they are and how to practice. For today, however, we want you to make a concentrated effort to listen to the stories playing in your head, and watch where your mind is trying to take you in any given moment.
Is your mind telling you stories about the past, dwelling on or reliving something that already happened? Is it telling you stories about the future, planning or worrying about something that might happen? Is it inventing an alternate reality - a "mental play," if you will - where you can get lost in fantasies and daydreams?
You'll discover your mind is rarely comfortable with what's going on right here and now. So, where is it trying to take you in order to escape that discomfort?
Another thing to explore is whether your mind is wishing for things to be different than they are. To elaborate, what does your mind want changed...or, what does it want frozen in time so it doesn't change? What does your mind want to add to (or take away from) the present moment? Put another way, what does it want to "fix" about your current experience?
Or, maybe your mind is telling you that what you’re doing right now is boring, and "this" or "that" would be more exciting, more fun, or a better use of your time.
If you need help remembering to do this today, try setting a timer on your phone to go off at a regular interval (try every 30 minutes). When it goes off, ask some version of the questions above. For example,
In addition to the timer on your phone, there are other "mindfulness cues" you can use as a prompt:
That's it. Today, make a concentrated effort to listen to the stories playing in your head, and watch where your mind is trying to take you in any given moment.
Tomorrow we'll delve into the actual exercise of meditating.
<>
Did Day 1 resonate? If so, you'll get a lot from Days 2-15.
This is the root cause of the stress and struggles we deal with every day.
The good news is, strengthening and applying awareness is the solution that addresses the root cause - and, meditation and mindfulness teach you how to strengthen and apply awareness. Over the next few days, we'll delve into what they are and how to practice. For today, however, we want you to make a concentrated effort to listen to the stories playing in your head, and watch where your mind is trying to take you in any given moment.
Is your mind telling you stories about the past, dwelling on or reliving something that already happened? Is it telling you stories about the future, planning or worrying about something that might happen? Is it inventing an alternate reality - a "mental play," if you will - where you can get lost in fantasies and daydreams?
You'll discover your mind is rarely comfortable with what's going on right here and now. So, where is it trying to take you in order to escape that discomfort?
Another thing to explore is whether your mind is wishing for things to be different than they are. To elaborate, what does your mind want changed...or, what does it want frozen in time so it doesn't change? What does your mind want to add to (or take away from) the present moment? Put another way, what does it want to "fix" about your current experience?
Or, maybe your mind is telling you that what you’re doing right now is boring, and "this" or "that" would be more exciting, more fun, or a better use of your time.
If you need help remembering to do this today, try setting a timer on your phone to go off at a regular interval (try every 30 minutes). When it goes off, ask some version of the questions above. For example,
- "What stories is my inner narrative telling me?"
- "Where is my mind taking me?"
- "What is my mind wishing to be different than it is?"
- "What is my mind telling me I should be doing?"
In addition to the timer on your phone, there are other "mindfulness cues" you can use as a prompt:
- Put a post-it note on your computer monitor, bathroom mirror, or some other visible location. When you see it, stop what you're doing and ask the questions.
- Wear a rubber band around your wrist. Every time you look at it, stop what you're doing and ask the questions.
- Make a pen mark on the back of your hand. When you notice it, stop what you're doing and ask the questions.
That's it. Today, make a concentrated effort to listen to the stories playing in your head, and watch where your mind is trying to take you in any given moment.
Tomorrow we'll delve into the actual exercise of meditating.
<>
Did Day 1 resonate? If so, you'll get a lot from Days 2-15.
"Your inner narrative" - details
Contents:
Supplemental reading:
- Day 1 - The root cause of your stress and struggles (previewed above)
- Day 2 - Leave the mind alone
- Day 3 - Meditation and mindfulness, explained
- Day 4 - Building momentum
- Day 5 - Let it be (not The Beatles song, but kind of...)
- Day 6 - Notice and return
- Questions and answers
- Day 7 - The anatomy of annoying
- Day 8 - Introducing impermanence
- Day 9 - Nothing lasts unchanging over time
- Day 10 - Arising and passing
- Day 11 - Notice and return, again
- Day 12 - What if you don't "own" thoughts?
- Day 13 - Remove the "I"
- More questions and answers
- Day 14 - Knowing vs. doing, and the quality of action
- Day 15 - Is your mind your enemy?
Supplemental reading:
- More questions and answers
- The illusion of control
- It's okay to be uncomfortable
- Stop being a victim of compulsive thinking
Additional information
The average read time for the daily posts is around 5 minutes, and meditation time ranges from 4 to 10 minutes each day (you can do more if you choose).
You don't need to download anything - the content is browser-based, and you read it on your computer, tablet, or smartphone (like you're doing now).
"Your inner narrative" is $39. As with all our online courses and programs, you receive lifetime access, and never pay for updates, revisions, or added information (our most recent update was November, 2022).
There are no additional charges.
There are no ongoing monthly fees.
Ready to start? Click here to get "Your inner narrative."
Carol Withers, Denver, Colorado:
The average read time for the daily posts is around 5 minutes, and meditation time ranges from 4 to 10 minutes each day (you can do more if you choose).
You don't need to download anything - the content is browser-based, and you read it on your computer, tablet, or smartphone (like you're doing now).
"Your inner narrative" is $39. As with all our online courses and programs, you receive lifetime access, and never pay for updates, revisions, or added information (our most recent update was November, 2022).
There are no additional charges.
There are no ongoing monthly fees.
Ready to start? Click here to get "Your inner narrative."
Carol Withers, Denver, Colorado:
No apps, no guided meditations, and no confusion - just a laser-sharp focus on proper instruction and how to apply it to your life. meditationSHIFT teaches you to be self-sufficient, and helps you realize the often-promised (but rarely delivered) benefits of mindfulness and meditation.
Terry Cosgrove, Austin, Texas:
Easily the best resource I've come across to learn meditation and mindfulness. It takes complex topics and makes them easy to understand, and all 15 days are packed with valuable insights. It doesn't matter if you're just starting out, or you've been meditating for years - what you learn here can change your life for the better.
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