The necessary absolute clear rule
Answering my negative thoughts
Will you commit to the pledge?
THE NECESSARY ABSOLUTE CLEAR RULE
Never, ever leave a negative thought undisplaced or undisputed. One or the other.
Displacing a thought is simply done by inserting a positive thought (even some kind of filler, like "peace" or "blah, blah, blah!"), but not allowing the negative thought to persist or go into a chain of negative thoughts. In order to do this effectively you must not only be committed to it, but you have to have memorized and available what you will use instead.
Inserting a statement that is the opposite of the negative one is also a good strategy, even if it is nonsense, as it is at least a higher form of nonsense than the negative thought.
Disputing the thought and coming up with a rational thought to replace it is the highest form, as it gets rid of the negative thought programming that causes the mechanical brain to cough up this nonsense. (Select your "favorite" forrms to use in this process from the Belief Processing Forms Directory And Links.)
Of course, believing that all negative thoughts are nonsense is a key practice, an insight from all wisdom systems. Knowing that you do not need to keep repeating a negative thought is an insight which must be learned, as we tend to have a vague notion that we are unsafe if we do not continue to keep it "top of the mind." Read Why You Do Not Need To Entertain A Negative Thought.
ANSWERING MY NEGATIVE THOUGHTS
I wake up at night faulting myself for being so stupid and so lazy and not being sharp enough...and I say:
"I will not never tolerate this talk. It is useless. It is harmful. I will now do something else." (This is a version of the "stop!, I need to go in a different direction!", at which time one chooses from a list of distractions and then does them for 10 minutes or so.)
Several times during the night I say "thoughts aren't real and I will not heed them without looking at them." "I will only deal with these thoughts when I can address them fully, otherwise this is harmful and useless." "I am clear that I should never allow such conversation to continue in my brain, as it is tremendously harmful to me. I will not allow that!"
There are no emergencies; nothing is urgent and can't wait, so I rest in peace and let it be. I'll do what I need to do when I need to do it.
I refuse to disrespect myself. I will not tolerate it. I stand strongly for myself as being a very ok person!
Instead of the rumination, which leads to nowhere, I do the following, bringing them in as needed, not in any particular order - the point being to not allow any ruminations:
2. If I feel sharp enough and have enough energy, I say "ok, let's rumble! Let's do debate." And then I create an opposite statement from an intelligent adult that totally negates the untrue negative statement. Though it can be done anytime, this is best done writing it down, as this can be put into your journal or into your Reminders Notebook, as part of your construction of your "new mind."
3. I bring out my big guns. I fire off my Key Affirmations and Key Coping Statements, which I access from my memory or my Reminders Book. (When I'm in bed, obviously I do it from my mind, but I can make up some as I go. If I can't think of very many, I just keep repeating the same one over and over, as being a much better alternative than repeating the negative, which never ever benefits me and does a huge amount of harm.)
A. A few oft used key affirmations: I simply do the best I can. I need not be perfect to be more than ok. I am a kind, good human being ever growing in wisdom and love.
B. My coping statements most often used. I'm ok. Things are ok right now. I am so grateful for having a bed and all of what I have. Life is good. I'm ok right now. We were never designed to be perfect, and that's ok with me. I have so many incredible capabilities. ["Right this moment I am ok. There are no dangers, no threats. I am ok right now. I know my negative thoughts are nonsense."]
4. One of my favorite "strategies" is to just start creating a dream, a scenario that I create like a play that is a very positive experience of some sort, from making love to being in a situation where I am being recognized for some good or doing a great performance in some sport. (See Dreaming For Fun While Sleeping.)
5. Start reading a good book that is positive and inspiring, from your special shelf of such books.
6. Physical movement, whether dancing or exercise. Or even a "power fist" (like Tiger Woods).
7. Using inspiring music, using my list I keep under "Music" in my Reminders Notebook.
I put a printout of this, or I type the affirmations and statements out separately, and insert it into my Reminders Notebook. I also look in my Reminders Book under the section "Creating Being Up" and use those that I've checked off on the list.
This is simple. It is just pushing something neutral or positive into the space in order to push out what is undesirable - and just plain not allowing any, I repeat any, useless, harmful negative thinking! If the thinking is not going to cause any progress, then we would not allow it, period. Zero. Nada.
WILL YOU COMMIT TO THE PLEDGE?
___ I AM DILIGENT ABOUT NO LONGER EVER ALLOWING ANY NEGATIVE THINKING AND CONVERSATION INTO MY LIFE, AS I REALIZE IT IS USELESS AND HARMLESS, ABSOLUTELY!*
(Incidentally, this would be one of your Key Affirmations in your Reminders Notebook.)
*This means "to the best of your ability" and doesn't mean perfectly or absolutely. The goal is to do this at least 80+% of the time.