How to build a lasting Practice
Amidst our best intentions for change, the key lies in harnessing the willpower to propel ourselves toward the healthful future we aspire to create. In the realm of the uncomplicated breathing and movement practice that I share, the real challenge often resides in the execution and sustained commitment. How can we cultivate the dedication required for a practice that we recognise will undoubtedly yield substantial benefits?
1/ JOURNAL
Create an intention to build a practice. Make a vow to yourself. Sit down and do this mindfully, make that promise to yourself and tell yourself that you are going to practice keeping your promises.
Ask yourself the question. What part of me is in my way? Journal the answer and see what comes up. Listen to this part of yourself without judgement, but with curiosity. Then give this part of yourself empathy and tell it that you love it anyway. Even if this part of you is lazy, or apathetic, or whatever other negative connotations that may arise. These parts of ourselves are rejected parts of the self that we need to bring on board to create a lasting practice and to integrate so that we can become whole.
Do not chastise yourself when you fail to do your practice. Give yourself patience, give yourself sweetness and even if you just spend 2 minutes that day with a focused, mindful attention on your breath then that’s ok. This about building a practice from scratch and creating new neural pathways.
2/ FOCUS AND ENGAGEMENT
Stay focused and engaged with your practice. The brain releases neurotransmitters when this is done and those are what enables change.
Initial changes tend not to become permanent unless we emphasis the point. In other words, it really has to matter to us. Create a feeling of importance around your practice.
The internal process plays a pivotal role in the establishment of new habits. While some methodologies advocate for clearing the mind, a task that can prove challenging, the significance of our imagination in shaping new neural pathways should not be overlooked. In the realm of a breathing practice, consider leveraging your imagination to transport yourself to a place of personal joy. Whether it's the soothing ambiance of the beach or the fragrance of a delightful scent, allow your mind to wander creatively during the practice, enhancing the experience and fostering a positive association with the habit you seek to cultivate.
3/ MOTIVATION
Absolutely, motivation plays a pivotal role in facilitating neuroplastic changes within the brain. The intensity and depth of one's motivation, particularly when driven by a strong desire for tangible results, can significantly enhance the neuroplasticity of the brain. Neuroplasticity, the brain's ability to reorganize and form new neural connections, is heightened when fueled by a potent motivational force. This underscores the profound impact that a determined and results-driven mindset can have on reshaping neural pathways and fostering positive cognitive changes.
Motivation often thrives on rewards, with the truest gratification emerging from within, like the profound sense of gratitude felt after completing a practice. While external incentives can trigger a dopamine boost, it's crucial to utilize them sparingly to preserve their efficacy. Instead, consider weaving a consistent thread of gratitude into each practice, allowing this internal reward system to magnify the intrinsic goals of your routine. By infusing gratitude regularly, you cultivate a sustainable and deeply satisfying motivation that goes beyond sporadic external reinforcements.
4/ PRACTICE
Engaging in regular practice is crucial as it serves as the incubator for the creation of neural pathways, seamlessly integrating sensory, cognitive, and motor aspects.
Research has shown us that a continuous practice of 20 minutes/day for at least 4 days in a row is optimal.
The brain is always making changes and each time your brain strengthens a connection to master a skill, it weakens other connections that obstructive to that skill. We know through neuroscience research that it is just as easy to learn and create a positive physical and mental ability as it is a negative one.
5/ CONNECTIVITY ENHANCEMENT
Connectivity of new neural pathways are made through specific practices such as combining breath, focus, feeling and movement. By combining these things there is greater neuroplastic changes.
6/ TIMING AND SEQUENCING
Timed and Sequenced practices strengthens connections more effectively.
Setting a specific time each day to "train" fosters reliability and enhances the effectiveness of the practice. A routine is the best thing for creating lasting changes
Recourses on building a practice :
https://www.ted.com/talks/dan_pink_the_puzzle_of_motivation
https://www.ted.com/talks/christine_carter_the_1_minute_secret_to_forming_a_new_habit