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24. Setting the tone

Research has found that a personal mantra (a phrase you repeat silently to yourself) can benefit your brain in the short-term and long-term.

Published in the Journal of Brain and Behaviour, the study found that silently repeating a positive personal mantra “quiets the mind and reduces self-judgment."

Find a phrase or words that speak to you, you don't have to say it out loud, you can practice it in your head, perhaps when you wake before you get up. Take a few moments just to say it over in your mind a few times. Remember we don't have to judge ourselves; we can just say the words to ourselves and nothing more.

And if your mind wanders off somewhere else that's okay, just notice and go back to your mantra.

What might your personal mantra be? Here are a few ideas to get you started:

I am letting go of thoughts that do not support me

I am loved, I am enough

I am filled with gratitude

May today be a good day

All I need is within me now

Eat healthily, move more, and breathe

Kindness to myself allows me to be kind to others too

Mistakes are opportunities to learn and grow

I am smart, I am kind, I am focussed

Today I will bring the best of me into my endeavours

I am awesome

I am creating a life I am proud of

I breathe in to send love to myself, I breathe out to send love to someone else needs it

Every day is a second chance

I am the change I wish to see

"Because you are alive anything is possible" taken from Thich Nhat Hanh

Some days will be easier than others, some days you may find it hard to believe or feel it, but remember this is a practice, and it's okay if we find different things work or don't work so well for us.

Take care of yourselves as you go into the weekend – noticing if you find it hard to transition, sometimes the weekend can take us a while to ease into, and that's okay – allow it to be what it is, and remember to practice kindness.

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