Last week’s post provided not only a detailed definition of integrity, but also its significance when it comes to mind fitness. Integrity involves morality, respect and honour for self and others. Without it, there is lack of harmony leading to discord within and without. It is therefore vital that we embrace integrity and work consciously to cultivate the four essential skills.

The first essential skill was revealed last week. The second essential skill involves responsibility. Ask yourself if you blame others or become defensive when conflict and changes arise? Do you protect yourself at all costs, ignoring the impact on others? If so, shift from old habits of reacting to new mindful responses that benefit all, yourself included! Adopt an attitude of curiosity and wonder accentuated with loving-kindness and compassion. Be a model of inspiration, taking 100% responsibility for your part in the process. When you elevate your integrity, integrity elevates you and all your experiences in life!

Integrity is a vital part of mind fitness. Integrity is defined as the quality of being honest and having strong moral principles. The root meaning is wholeness, inferring the state of being undivided. Synonyms for individual integrity include honesty, fairness, sincerity and trustworthiness. Synonyms for relationship and group integrity include unity, coherence and togetherness. In contrast when integrity is absent, there is dishonesty and division. When we are not truthful with ourselves and others, there is inevitably discord that inhibits harmony within and with external relationships as well.

Cultivate integrity by practicing 4 essential skills. The first skill involves emotional literacy. Do you honour and respect your emotions? Are you able to express, process and release them in healthy ways? If not, embrace the wisdom of this and the next 3 upcoming posts.

If you are currently feeling stressed, worried or anxious ridden, it is time to step back from ‘doing’ and simple be. Be fully present with yourself in the moment and create space in your mind for clarity and insights to arise. Disengage from mind chatter and rest in the spaciousness of an open, vast, limitless mind beyond the intellectual mind. Observe bodily sensations and any pain or tension within. Your body is the portal to your inner knowing and true essence.  Set the intention to heal and release any pain or tension, then wait quietly for an answer. This answer does not come from the rational logical problem solving mind but from the spontaneous wise mind that yields those incredible ‘Aha!’ moments. Heed this inner knowing. Bring integrity to light and it will brighten your path towards wholeness and authentic living.

Focus on your successes. If you have a history of self-recrimination, holding shame, guilt and disrespect for yourself, it is now time to shift gears. Instead of cycling negative energies within, bring more positive energy to your day. Start by reflecting on your success in life and what you are good at. Write them down and add to this list daily. Post these success where you can see them as a reminder of your inherent goodness. This empowering shift will not only increase your life energy but will also attract more goodness to your life. The moment you start honouring yourself is the moment you begin living in alignment with your authentic nature!

Bring awareness to the words you regularly use. Your words are a self-fulfilling prophecy. Therefore, what you speak, think, and believe becomes your reality. For instance, if you find yourself often saying: “I’m afraid to …” or “I was afraid of that.”, you are maintaining negative energy and increasing the likelihood of disappointment.

The laws of attraction affirm this with like attracting like. It happens on a very subtle level. Be aware of any negative dialogue you hold. Nip it in the bud. Elevate your experiences in life by focusing on words with positive energy such as “I trust … ” I believe I can do this.” and “I am capable of …”.  Know that peace and happiness are choices that are always available to you, any moment you choose. Shift the energy of your words and quite miraculously, you will also experience a shift in your life and naturally bring more positive experiences and light!

Raise your expectations! Expect your life to not only be easy but also fun and enjoyable. Ask yourself what you can do today to make that a reality. Perhaps it is giving yourself a break from endless tasks and allowing yourself to simply be in the moment. Whether you choose to simply focus on your breath with appreciation, spend time in a garden or near a body of water, make sure it adds an element of positive energy to your day. Then commit to doing it again tomorrow, and the day after, and the day after that. Before you know it, the quality of your life will actually feel enhanced … and this is simply due to the fact that you made fun and enjoyment a priority in your life! Mindfully choose the quality of life you would like to experience and take action in the moment!

There is a well-known phrase that reveals our sensitivity to external influences. Physically, you are what you eat. Psychologically, you inhabit what you are exposed to. For instance, if you are regularly expose yourself to negative energies, there will likely be some level of tension in your life. Drama, fear-based advertising and news stories that evoke sadness within impact the body on a subconscious level. Hence, if you find that fear, worry, and anxiety are a regular part of your daily life, it would indeed be healthy to limit your exposure to negative forces.

Focus instead on creating space for peace and more positive energy. Make time for relaxing in beautiful natural settings, socializing with uplifting friends or listening to upbeat music with inspiring lyrics. These are all vital components of mind fitness!

Open new ways of thinking by expanding your knowledge. Stretch your perceptions of life and reality. Let go of any rigid thinking that limits you. Let go of perceived threats and any anxious thoughts over unknowns and view new experiences as adventures that offer immense opportunities and possibilities to expand yourself in life! Engage your imagination, cultivate a deep sense of curiosity and gently challenge yourself to step beyond normal ways of operating!

The mind is naturally geared towards negativity because it is a means for protection and survival. From the earliest beginnings of humans, the fight or flight responses triggered an adrenaline rush that helped us to avoid life threatening dangers. In todays world however, there are not nearly as many physical threats but we still experience a large amount of stress due to limiting thoughts.

Gradually shift worry, fear and negativity by practicing gratitude. Every day write down at least 5 things you are grateful for. If you already do this, write down 3 more things you are grateful for throughout your day, perhaps at every meal or when you take a break. These actions literally shift pathways in the brain and allow you to tap into more joy and peace in daily life!

Mind Fitness is all about enhancing brain usage. Parts of the brain may never be used unless we challenge ourselves in different ways. Changing your approach to life from stress and struggle to ease and flow can be very easy and a natural process.

For instance, if you normally jump out of bed in the morning and launch into a stream of set tasks, try staying in bed for a while and allow yourself to meditate, reflect and focus on setting a tone of positive energy for your day. Alternatively, you may also choose to start your day with a casual walk, allowing the moment to reveal your route and plans for the day. A glowing sky, melody of songbirds or vibrant summer blooms may draw you in surprisingly new directions. Also, word on a sign or glimpse of an eagle soaring overhead may provide insights to a problem you’ve been pondering solutions for a long time. Open your mind to possibilities!

The brain is the most adaptable organ in the human body. It can generate new cells and form new pathways throughout your entire lifetime. Like a grassy field with well worn paths from years of routine usage, new pathways can be consciously created in the brain to build more flexibility and options in life. This is the very basis of Mind Fitness as having a variety of approaches to cope with difficulties and changes are essential.

Observe habits you regularly engage in. Challenge yourself to do things differently. Perhaps you have been habitually following endless to-do lists for decades. Break away from this pattern by allowing yourself one hour, half a day, or a full day with no plans. Allow experiences to unfold moment by moment. Follow your intuition and what arises, then take action on what you value most. Enhanced vitality awaits!