Buddhist monks who meditated in the Tien Tai mountains in the
Shixuan province of China hundreds of years ago had a specific method of dealing with their negative emotions during meditation. If negative thoughts came into their heads while they were meditating they would become conscious of these thoughts – then think of something that was opposite.
For example, if they were thinking negatively about someone, they
would find something about them that was positive, or if they were thinking about something that was a problem for them they would try to imagine it solved in the future. By doing this they could once more find tranquillity in their meditation.18 Like the Tien Tai monks, we too can find ways to retrain our mind to think positively. One way of doing this is by constructing positive goals for ourselves. If we listen to the recurring thoughts that go through our heads we will find some that come back persistently. These could be thoughts such as, ‘I’ll never get what I want in life’, ‘Don’t trust anybody – they’ll only let you down’, or, ‘I always fail at everything I do’. Negative thoughts tend to become self- fulfilling prophecies, bringing with them emotional turmoil and possible ill health. Sometimes just one negative thought can be at the root of many negative experiences but we may be unaware of the thought. For example you may think ‘The good times will all go wrong’, and as a result you notice that every time you are enjoying yourself or doing something successfully you feel anxious and unsettled but don’t know why. You may often be aware of your negative thoughts but find it difficult to stop them. If you are aware that you have a recurring negative thought, it can be useful to try to turn it into a positive outcome or goal.
Six steps to constructing a positive goal
Our world is a manifestation of our thoughts. If we think negatively we will have negative experiences in our lives; if we think positively our life will become more positive. Recognizing our negative thoughts is the first step to translating them into something more positive. Sometimes we already have an idea of what we want, but wish to fine- tune it. Setting the goal and repeating it to ourselves will enable us to imagine what it will be like when we have what we want.
These are the golden rules to help us to construct a positive goal.
1. Keep it in the present. Rather than saying, ‘I will be successful’, it is better to say, ‘I am successful’. If this sounds too strong we might soften the sentence by saying, ‘I allow myself to be successful’. If the goal is not stated in the present it will continue to be in the future so will probably never happen. 2. Keep it positive. Do not construct a sentence that contains a negative word such as ‘not’ or ‘no’. This is because the mind does not translate a negative word. The mind always thinks in pictures. For example, if we say, ‘I don’t have insomnia’, we can’t picture it. On the other hand if we say, ‘I allow myself to have deep and nourishing sleep at night’, we can picture ourselves deeply asleep at the end of the day. 3. Keep it simple and achievable. A goal that has too many parts becomes complicated and is less likely to manifest. For example, if we say ‘I allow myself to have a good job, a house, a car and a good relationship’, we are diluting the possibilities of achieving any of these things. If we stop to think about what’s behind wanting these things and realize, for example, that we expect them to bring us contentment and peace, then it might be better to say ‘I have the things which bring me contentment and peace’. It is then more likely that we will get what we want rather than what we think we want. 4. Put yourself in the goal. If you have a picture or sense of yourself achieving the goal it is best that this shows you having achieved it, in order for it to manifest. For example, if you want to buy a new pair of trousers it is best to see yourself wearing the trousers. If you see the trousers but you are not wearing them they might be in a shop waiting for you but you might never find them! 5. Focus on the end result not on the process of doing it. Staying with the example above, if you imagine yourself shopping for trousers, you might wander around the shops all day but never find the pair of trousers you want. On the other hand if see yourself wearing the new trousers you are more likely to get the outcome you desire.
Once you have constructed your outcome:
6. Consider what might happen if you did get the goal you desire. Think about both the negative and the positive implications. If, for example, you state ‘I allow myself to meet the person of my dreams’, this might have many unwanted repercussions. The person of your dreams might live in another country, continually be unfaithful or have some bad habits you didn’t predict. Think carefully about your goal and choose the wording with care! Once you have completed the six steps above, you will have constructed a positive outcome for yourself. You might remember it by repeating it to yourself or writing it down. As you go over your goal it is useful to imagine what it will be like when you have it, as vividly as possible.