Ep. 7: Thought Patterns

We turn our attention to thought patterns and the narratives and stories we tell ourselves as we encounter the news. On average, a young adult can have over 6,000 thoughts in just one day. And when we attach an emotion to one of these thoughts, it can become real to us and affect how we feel. By learning how to pause and examine our thoughts more closely, says Dr. Ward, we can gain control over the narratives we create and learn to live with greater equanimity and awareness.
Go deeper with this practice:
In this episode, Dr. Ward mentions the 5-steps to unpack your thought patterns: notice, accept, name, embrace and investigate. First, enjoy 5–10 minutes of mindful breathing and coming home to yourself. Then, as in a guided meditation, invite yourself to look into your heart and mind and ask the following questions:

• Notice: What thoughts arise in you as you hear and see a story in the news?
• Accept: Can you receive and accept the response that comes up in your body and mind?
• Name: What name can you give to that pattern of thought?
• Embrace: Can you embrace what you discover in yourself? Can you embrace the mirror of your thoughts?
• Investigate: Why was that story so powerful for me? Where did the energy of this one thought pattern come from?

The news stories mentioned in this episode took place around May 2023. The teachings within each story are timeless.

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