Life

How To Control Your Thoughts, Rebuild Your Brain, and Become a Zen Master

Published

8 years ago

Dec 2, 2016

Matt Bodnar

Image Credit | Joel Brown

This is the final installation of a three part series on identifying and eliminating limiting beliefs and ultimately becoming a master of your thoughts. In our first post we learned how to uncover and deconstruct the limiting beliefs that are holding you down. In our second post we revealed four questions to ask yourself to blast away these beliefs and achieve more! Finally, we dive into how you can take back control of your thoughts through a quick daily meditation ritual.

With twenty minutes a day you can drastically change the way you see the world and approach any situation. Meditation is often seen as a sort of “woo-woo” practice however science has proven that a daily meditation practice can help rebuild your brain’s gray matter in as little as eight weeks! On top of that it has been proven to lower blood pressure, help with diet, and reduce tension. In the episode “Unleash The Power Of Meditation” Matt dives into the six phase framework of The Envisioning Method and how you can start reaping these health benefits today.

To begin, find a place you can be completely alone and free from distraction. A place where you can be un-interrupted by the noise of the day for at least twenty minutes. Next, find a position you feel comfortable in and can easily take deep breathes. Matt notes that while lying down may seen like a great position, it is often too easy to fall asleep.

Once you are comfortable, take a few deep breaths and begin to work through each phase individually below:

1. Connection

Take a moment to realize that everything truly is connected. Everything on this planet is made up of organic matter and largely the same thing. Today, you may encounter tense situations, you may meet with someone who intimidates you. Take a deep breath, visualize these situations, and realize there’s no difference between you and them at a base level.

Remember everyone goes through hardships, everyone struggles with their thoughts from time to time. Keeping this view of people and the world will help you find perspective and not be too intimidated or disconnected from the world around you.

“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.” – Marcel Proust

2. Gratitude

Gratitude has been scientifically proven to have health benefits. Not only does it make you an overall happier human but it can also help with sleep and other health issues. Here we want to take a few moments to think on and identify what we are truly grateful for. Gratitude starts from within, begin thinking about your inner workings.

Are you grateful for the type of person you are? For your morals? Values? Your Health? Then begin to move externally. What or who around you are you grateful for? Taking these moments to identify specific things around you that bring you joy will even subconsciously hold them with you throughout your day and increase joy and empathy.

3. Forgiveness

It was Gandhi who once said “Forgiveness is an attribute of the strong. The weak, cannot forgive.” Take a few moments and think about any grudges you may be holding on to however small they may be. Have you been avoiding that friend who stood you up? Stubbornly refusing to reach out to a loved one or friend you feel wronged you?

Realize these negative emotions are there and then begin to let them go. Holding a grudge even subconsciously can have negative impacts on your day to day life. This may not happen all at once, it could take time to completely let things go and heal these wounds but realizing they are there and that they are not good for you is the first step in healing. Remember, forgiving them is not for their benefit, it’s for you! So think hard on it and begin to let grudges go that truly don’t matter.

4. Visualize Your Day

Think about what you have to get done today. Begin visualizing your day from the moment you open your eyes as the best day it could possibly be. You stand up and get moving and things seem to fall into place. You knock out those reports you had been putting off, you deliver your presentation and everyone stands up and claps at the close.

When you walk into that big client meeting you are greeted with handshakes and smiles and your proposal is accepted because you know your clients. Allowing yourself to see your day like this through your thoughts primes you for the best. When you’re thinking about the best possible scenario you’re ignoring the worst case scenario and seeing the potential greatness in your day ahead.

5. Visualize Your Future

What are your goals for the next three years? Do you want a house? A new car? Maybe you want to provide something for your family. Take this time to see into the future that you want. That perfect future where life has dealt you a full house and you’ve achieved your dreams. See this and believe you can make it there and know that through your actions this future will one day be realized.

“The harder you work… and visualize something, the luckier you get.” – Seal

6. Blessing

Now that you’ve taken the time to acknowledge what you are grateful for, begin to forgive the grudges you may be holding, and look into the future and see your perfect day; begin focusing on your breath. Take a few minutes to feel your body relaxed and enjoy some silence with your thoughts. Once you feel completed, stand up and get ready to approach the day with an entirely new perspective, seeing the beauty and potential in every moment.

To learn more about the powers of meditation you can listen to the full episode “Unleash The Power Of Meditation”. Learn more about the Envisioning Method and how to live a happier and more fulfilling life with Vishen Lakhiani and others on The Science of Success.

How has meditation changed your life? Leave your thoughts below!

Related Topics:Addicted2Success blessing future gratitude guidance Guru meditation Success visualization visualize Wisdom

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Matt Bodnar

Matt Bodnar, named a “Rising Restaurateur Star” by the National Restaurant Association and a “Strategy Pro” by Restaurant Hospitality Magazine, is a partner at an early stage investment firm Fresh Hospitality where he focuses on deal making and strategy. Bodnar is also the creator and host of "The Science of Success" a #1 New & Noteworthy podcast, with more than 1 Million+ downloads, focused on improving decision-making, understanding psychology, and sharing insights from experts. Bodnar previously worked as an import/export consultant in Nanjing, China and spent several years at Goldman Sachs before returning to his family roots in the hospitality space.

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Life

How Learning the Skill of Hope Can Change Everything

Hope isn’t wishful thinking. It’s a state of being and a skill that has profound evidence of helping people achieve success in life

Published

2 weeks ago

Jan 6, 2025

Daniel Bell

Image Credit: Midjourney

Hope isn’t wishful thinking. It’s a state of being and a skill that has profound evidence of helping people achieve success in life.

Wishful thinking, on the other hand, is like having dreams in the sky without a ladder to climb, having a destination without a map, or trying to operate a jet-engine airplane without instructions. It sounds nice but is impossible to realize. You don’t have what you need to make it happen!

What Real Hope Is

Real hope is actionable, practical, and realistic. Better yet, it’s feasible and can be learned.

One popular approach is Hope Theory. This concept is used by colleges to study how hope impacts students’ academic performance. Researchers found that students with high levels of hope achieve better grades and are more likely to graduate compared to those with less hope.

Hope can be broken down into two components:

Pathways – The “how to” of hope. This is where people think of and establish plans for achieving their goals.
Agency – The “I can” of hope. This is the belief that the person can accomplish their goals.

Does Hope Really Work?

According to Webster’s Dictionary, hope as a noun is defined as: “desire accompanied by expectation of or belief in fulfillment.”

As humans, we are wired to crave fulfillment. We have the ability to envision it and, through hope, make it a reality.

My Experience with Hope

For 13 years, I was a hopeless human. During my time working at a luxury hotel as a front desk agent earning $11.42 per hour, I felt the sting of hopelessness the most.

The regret of feeling my time was being stolen from me lingered every time I clocked in. Eventually, I decided to do something about it.

I gave myself permission to hope for something better. I began establishing pathways to success and regained agency by learning from self-help books and seeking mentorship.

Because I took action toward something I desired, I now feel more hope and joy than I ever felt hopelessness. Hope changed me.

Hope Actually Improves Your Life

Wishful thinking doesn’t work, and false hope is equally ineffective. Real hope, however, is directly tied to success in all areas of life.

Studies show that hopeful people tend to:

Demonstrate better problem-solving skills
Cultivate healthier relationships
Maintain stronger motivation to achieve goals
Exhibit better work ethic
Have a positive outlook on life

These benefits can impact work life, family life, habit-building, mental health, physical health, and spiritual practice. Imagine how much better your life could be by applying real hope to all these areas.

How to Develop the Skill to Hope

As acclaimed French writer Jean Giono wrote in The Man Who Planted Trees:
“There are also times in life when a person has to rush off in pursuit of hopefulness.”

If you are at one of those times, here are ways to develop the skill to hope:

1. Dream Again

To cultivate hope, you need to believe in its possibility. Start by:

Reflecting on what you’re passionate about, your values, and what you want to achieve.
Writing your dreams down, sharing them with someone encouraging, or saying them out loud.
Creating a vision board to make your dreams feel more tangible.

Dreams are the foundation of hope—they give you something meaningful to aspire toward.

2. Create an Environment of Hope

Set Goals: Write down your goals and create a plan to achieve them.
Visualize Success: Use inspirational quotes, photos, or tools like dumbbells or canvases to remind yourself of your goals.
Build a Resource Library: Collect books, eBooks, or audiobooks about hope and success to inspire you.

An environment that fosters hope will keep you motivated, resilient, and focused.

3. Face the Challenges

Don’t avoid challenges—overcoming them builds confidence. Participating in challenging activities, like strategic games, can enhance your problem-solving skills and reinforce hope.

4. Commit to Wisdom

Seek wisdom from those who have achieved what you aspire to. Whether through books, blogs, or social media platforms, learn from their journeys. Wisdom provides the foundation for real, actionable hope.

5. Take Note of Small Wins

Reflecting on past victories can fuel your hope for the future. Ask yourself:

What challenges have I already overcome?
How did I feel when I succeeded?

By remembering those feelings of happiness, relief, or satisfaction, your brain will naturally adopt a more hopeful mindset.

Conclusion

Hope is more than wishful thinking—it’s a powerful skill that can transform your life. By dreaming again, creating a hopeful environment, facing challenges, seeking wisdom, and celebrating small wins, you can develop the real hope necessary for success in all aspects of life.

Let hope guide you toward a brighter, more fulfilling future.

Life

The 5 Stages of a Quarter-Life Crisis & What You Can Do

A quarter-life crisis isn’t a sign you’ve lost your way; it’s a sign you’re fighting for a life that’s truly yours.

Published

4 weeks ago

Dec 27, 2024

CT Dool

Image Credit: Midjourney

The quarter-life crisis is a well-defined set of stages—Trapped, Checking Out, Separation, Exploration, Rebuilding—one goes through in breaking free from feelings of meaninglessness, lack of fulfillment, and misalignment with purpose. I detail the stages and interweave my story below. (more…)

Life

Here’s The Thing About Learning, Unlearning, and Relearning

Stop hoarding and start sharing your knowledge and wealth for the benefit of humankind

Published

2 months ago

Nov 21, 2024

M.S. Rao

Image Credit: Midjourney

Few people have the habit of hoarding their wealth without spending. However, it limits their motivation as they tend to get into their comfort zones. When people start spending money, then there will be depletion in their coffers. (more…)