Last month, I wrote about the power of mindsets (click here  to read) and referred to one of many recent studies proving its importance. Add to that the latest research from the science of neuroplasticity on the brain's ability to reshape itself and you would think everybody would be working on restructuring their minds every day.

But that is not the case. One major reason is that people still consider their mindsets to be genetically hard-wired - permanent personality traits. For example, people think they are either an optimist or a pessimist and there is little they can do about it. Dr. Martin Seligman, one of the pioneers of positive psychology, draws on 20 years of experience to counter that concept.  Two of his many significant findings are that (1) optimism is more effective than pessimism and (2) optimism can be learned. In his book, Learned Optimism, Dr. Seligman teaches how to boost your mood, your immune system, your relationships and your reactions to setbacks with "healthful thoughts." 

Think about that. If you choose to, you can change yourself from a pessimist to an optimist! This is more than "trying" to think positively and occasionally succeeding, but actually restructuring or reshaping your brain.  Dr. Richard Davidson from the University of Wisconsin, and others, have measured (with fMRI) dramatic changes in the parts of the brain associated with positivity and happiness from practicing meditation or other forms of mental training.

However, another significant hindrance to mindset retraining might be finding the time. People are just too busy to add anything more to their schedule. As so many of you know, I have developed a practice, Three Deep Breaths, that you can incorporate into your daily life.  You can practice it anywhere: sitting at a red light, waiting for a meeting, standing in line, rebooting your computer. It doesn't take time. It takes intention. Basically the Three Deep Breaths practice combines deep diaphragmatic breathing with cognitively changing your thoughts:

1.  The Centering Breath
·      Align your body, whether you are sitting or standing, into a tall, balanced, and symmetric posture, allowing gravity to flow through you rather than upon you, releasing tension.
·      Consciously and deeply breathe from your diaphragm (as you might in Yoga or the martial arts). You may notice that your breath naturally tends to get slower, deeper, quieter, and more regular.
·      Draw your attention to the present moment; witness internal and external sensations, emotions, and thoughts as if you were watching the weather outside. You're attentive, but not plugged in.

2.  The Possibility Breath
·      Breathe in your best self, your highest choice or purpose. Using images, feelings, or words, invoke the "best me I can be" given the current situation.  On the way to work it might be, "I'm a team player, giving my job 100% focus."  Or, if you're entering your home, "I am a loving, joyful parent" or "I am a compassionate and considerate spouse."

3.  The Discovery Breath
·      Breathe in the mystery, the magic of life, being fully appreciative of whatever shows up; let go of the judgments that constrain your choices and cause knee-jerk reactions toward others. Breathe in the beauty and spaciousness of life from this perspective.
 
         The great body of work in recent years by many researchers such as Davidson, Seligman, and Crum/Langer all point to an astonishing finding.  We can consider things such as happiness, optimism - and our reaction to change and uncertainty - as learned skills, just like playing the piano or learning to ski.  The more we choose and practice our mindsets, the better we get at them, and the brain reshapes itself to emphasize these qualities even more.  We can consciously create happiness.  Why not begin now?

Tom Crum