Do you know our brains give more weight to negative responses than positive ones?

For instance, when you ask someone to not do something, or not go there, their mind will urge them to do the same. This is because the word "not" comes in the category of negative words.

Generally, we all get contemplated by seeing or hearing the negative news that goes on and on around us which sometimes takes a toll on our mental health. 

Some days we feel sad without even knowing the exact reason and, then we wonder why we are feeling this way. We even compare, criticize or complain about that situation but do not go back to understand the reason behind this.

spot, stop, swap technique by jay shetty
source: think like a monk book ( by jay shetty)

Hence, to immediately improve your mood and be happy, you must first take responsibility. 

When you audit yourself for a day or a week, you can find out a lot about yourself.

Here, in this blog post, I will tell you a simple technique that the famous author, coach, and a former monk, Jay Shetty mentioned in his book: Think Like A Monk.

In his book, Jay Shetty discussed a simple yet effective technique that not only helps us to manage our emotions but also let us find the source of those disturbing thoughts that prevent us from being happy.


This is the technique that Jay Shetty talks about in most of his videos and as well as his book.  It is as follows:


To spot means to become aware of the thing that is disturbing you. If you are feeling uneasy, it is important to spot your daily or weekly actions.  Try writing down the negative remarks you have made over the course of a week. See what you are uttering most of the time. Is it complaining or appreciation?


When you understand what is causing you negativity, you can easily address it. Silence your negativity to make room for thoughts and actions that add to your life rather than detract from it. Begin with your breath. Take a few deep breaths and try to figure out your past actions. Which thing did you see last that was implanted in your subconscious mind? Or with whom did you talk last time? What conversations have you both had? Stop and figure it out.


Now is the time to amend your heart, body, and mind. Once you have learned to spot and stop the negativity surrounding you, it's time to swap it with the opposite. Now, I know it is not possible to shut your eyes off the media and the incidents that happen on a daily basis. So, instead of mindlessly complaining and criticizing and disrupting your peace of mind, simply write down your feelings and emotions in a journal.

In this way, we can easily become mindful of how we speak, think, and act. Another way to swap your negative emotions is to think of the opposite of what is happening. If you do not like your current reality, change it in your mind and feel grateful as if it's already happened

How do we stay peaceful most of the time?

There is so much negativity in the environment, political atmosphere, and social media, but most importantly, it is in our hearts. Until we clean the toxicity and negativity inside our own hearts, we cannot expect the environment to change.

Work on cleaning your own heart.........

My new e-book It All Starts With You talks about loving oneself and being present in the current reality. 

What do you think about it? Do let me know!

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