The Secret to Lasting Change: Restructuring Your Mind for True Wellbeing
Uncover the key strategies for rewiring your brain and body, allowing you to embody the peace and clarity you seek.
Hello there, dear Lionies,
Ever feel like life’s path is tangled in a mess of confusion, like a Gordian knot waiting to be untied? That’s exactly when structure becomes a guiding force, not as something rigid or suffocating, but as a way to gain clarity amidst the complexity. The fog that hovers over the next step of a journey doesn’t require forceful action—it asks for focus, for the gentle unveiling of what’s already possible when the path becomes clearer.
Today’s intention reminds me of this delicate balance. Structure isn’t here to confine my actions or force a rigid routine. Instead, it’s here to create space—a map, if you will—that illuminates the next step. This kind of structure isn’t a lifeline in stormy waters but the gentle guide that helps me decide which thoughts, ideas, or dreams are worth pursuing, which ones to postpone, and which to release entirely. In affirming that "I am the wellbeing I seek," I’m reminded that the foundation for my peace, for my healing, already exists within. Structure helps me untangle that knot and move forward with clarity.
It’s also important to remember that structure plays a much deeper role in our healing than we often acknowledge.Many automated behaviors—those knee-jerk reactions we can't seem to control—aren’t rooted in the conscious mind but are stored in the body. They are tied to painful, sorrowful, or dangerous past experiences, driven by the limbic system, which reacts to protect us before the prefrontal cortex even has a chance to catch up 【1†+2†source】.
Bessel van der Kolk, a renowned trauma expert, emphasizes the importance of accessing the emotional brain—the limbic system—to resolve trauma. He explains that the limbic system is where our most deeply ingrained emotional memories and automatic responses reside, and changing these responses requires intentional work on the body and mind together【4†+3†+2†source】.
Research also shows that while therapies like Cognitive Behavioral Therapy (CBT) can help reshape parts of the brain, the limbic system is far more resistant to change【1†source】. Trauma-based reactions, stored in this emotional center, are difficult to modify precisely because they bypass the logical parts of the brain. Van der Kolk notes that successful trauma healing often involves therapeutic interventions like mindfulness, somatic practices, or body-based therapies that directly engage the body’s stored memories【3†source】.
This is where structure, and more importantly restructuring, becomes vital. By creating new neurological pathways through intentional actions, curiosity, and openness, we can slowly shift these deep-seated reactions. Neuroplasticity—the brain’s ability to form new connections—comes into play here. Over time, as we iterate, learn, and evolve, these new pathways become strong enough to replace the old ones【1†+2†source】. This cycle of learning and adapting allows us to create lasting change, where clarity and peace become more than distant goals—they become embodied practices.
Intention: Structure
Definition
Structure refers to an intentional organization or framework that gives shape to thoughts, actions, or systems. It provides clarity, alignment, and a foundation for growth. Structure can be seen in how we organize time, habits, or processes, and in personal contexts, it supports our ability to act with purpose rather than react to circumstances.
In Buddhist teachings, while there isn't a direct term for "structure" in the conventional sense, the concept of Sīla (moral conduct or discipline) could be seen as a form of internal structure. Sīla is the ethical foundation that guides actions and thoughts, forming a framework for living mindfully and harmoniously.
Inspiration to Achieve the Intention
Embrace Cycles in NatureObserve the natural structures found in seasons, ecosystems, and even the daily cycles of the sun. By aligning with these natural rhythms, we can create a balanced structure that is dynamic yet grounded in a larger system.
Use the Power of Small RitualsIntegrate intentional rituals into your day, such as starting your morning with five minutes of conscious breathing or closing your evening with a reflection. These rituals provide micro-structures that can stabilize larger, more complex goals.
Apply the Alexander TechniqueLike finding ease in movement by releasing unnecessary tension, structure can be seen as a means to eliminate the "strain" of disorganization. In this way, structure isn't rigid but fluid, supporting rather than restricting freedom.
Intention Journaling Prompt
How do the existing structures in my life support or hinder my deeper intentions, and where could I create new spaces for fluidity and growth?
Consider the places where your routine feels forced or where rigidity limits your creative expression. What shifts can you make to harmonize structure with flow?
Affirmation: I Am the Wellbeing I Seek
I am the embodiment of the wellbeing I desire. With each mindful breath, I cultivate a harmonious inner landscape, allowing outdated thoughts and habits to transform into nourishment for new growth. I recognize that I am not separate from the peace I seek but the living expression of its potential.
In this moment, I align my mind and body, much like the principles of the Alexander Technique, finding balance and ease within myself. I understand that my wellbeing is interconnected with every aspect of my life, reflecting the systemic contexts that shape my experience.
I trust in the natural flow of my journey, allowing parts of me to evolve without resistance. By embracing my authentic self, I create a welcoming space for healing and transformation.
I stand fully present, offering kindness to myself and others. I am the wellbeing I seek, embracing the freedom that comes from recognizing my inherent wholeness.
Key Takeaway
After reflecting on the affirmation "I Am the Wellbeing I Seek," I've come to understand that true wellbeing isn't something external to chase—it's already within us. By aligning our mind and body and embracing our authentic selves, we become the living expression of the peace and balance we desire.
💡 I am not separate from the wellbeing I seek; I am its embodiment.
Affirmation Journaling Prompt
Reflective Question: How am I currently embodying or resisting the wellbeing that I inherently possess?
Hint: Think about daily habits or thought patterns that either nurture or hinder your sense of inner peace.
Behavioral Change Question: What small shifts can I make in my routine to align more closely with my authentic self and enhance my sense of wellbeing?
Hint: Consider integrating practices that bring you joy and balance, like mindful breathing or movement, into your everyday life
The key realization here is that structure is a tool for rewiring, for creating those new neural pathways that slowly but surely lead to long-lasting change. In the beginning, I clung to old structures like a lifeline, thinking they would save me. But what I’ve come to understand is that it’s not about repeating the same steps—it’s about being open to the cycle of learning, growth, and adaptation. Only then can the automatic behaviors, those deeply embedded in my body and my limbic system, be replaced with new, healthier responses.
This process of restructuring my brain and body has been central to transforming my reactions. I now know that every step, every small ritual, helps me form new patterns, and over time, the fog lifts, the path clears, and my wellbeing becomes something I embody rather than something I seek.
As always, I’d love to hear how today’s intention and affirmation speak to you. How do you see structure playing a role in your own healing? Share your thoughts and reflections in the comments below
With love,
Jay
❤️ If you find this piece meaningful, consider clicking the heart at the top or bottom of the post. It helps others discover this newsletter and brightens my day.
Today I have a lot more additional content for you to explore. And event, sources, additional insights and link to helpful books, Video’s and Podcasts. Enjoy. Just scroll down to freely access today’s additional content without any paywall
Hashtags
#Neuroplasticity #HealingThroughStructure #RestructuringTheBrain #IntentionalWellbeing #DailyAffirmations #TraumaHealing
💡NICABM is offering a free viewing of "Mastering the Treatment of Trauma," which features leading experts in trauma therapy such as Bessel van der Kolk, Janina Fisher, Ruth Buczynski, and others. The first module, titled "How to Identify and Treat the Invisible Wounds of Neglect," begins on October 22nd. This session will explore the neurobiology of neglect, provide key signs to recognize in patients, and address why some interventions may be inappropriate for individuals who have experienced neglect.
The program includes 4 modules, with broadcasts available at 5 different times throughout the day, ensuring that everyone has a chance to watch it for free.
You can learn more and register for the event at this NICABM page.
Hashtags
#Neuroplasticity #HealingThroughStructure #RestructuringTheBrain #IntentionalWellbeing #DailyAffirmations #TraumaHealing
Source / References:
Kolzet, J. (2020). "Understanding Limbic Friction and Cognitive Behavioral Therapy (CBT)." Julie Kolzet, PhD
Bessel van der Kolk. (2020). https://bookshop.org/a/107349/9780143127741
Bessel van der Kolk, nicabm: Exploring Your Mind. (2020). "How Limbic System Therapy Can Help Resolve Trauma." Exploring Your Mind
Gorka Jiménez Pajares, ****Exploring Your Mind. (2020). "How Limbic System Therapy Can Help Resolve Trauma." Exploring Your Mind.
Additional Content
To further explore the concepts of structure and wellbeing, it's essential to delve into the principles of neuroplasticity and how they relate to our healing journey. Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections throughout life. This adaptability is crucial, especially in the context of trauma recovery and personal growth.
Additional Insights:
Understanding Neuroplasticity: A foundational aspect of healing is recognizing that our brains are not fixed but are continuously evolving. Engaging in practices that promote neuroplasticity, such as mindfulness meditation, can help shift negative thought patterns and reinforce positive behaviors. Research has shown that consistent mindfulness practice can lead to structural changes in the brain, enhancing areas associated with emotional regulation and self-awareness.
The Power of Routine: Establishing daily routines can create a sense of stability and predictability, which is particularly beneficial for those recovering from trauma. Simple daily rituals, like morning journaling or evening relaxation exercises, can serve as anchors, helping to ground individuals in the present moment and fostering a sense of control over their environment.
Incorporating Movement: Movement practices, such as yoga or tai chi, can facilitate the release of stored trauma in the body. These practices not only enhance physical wellbeing but also promote mental clarity and emotional balance. They allow individuals to reconnect with their bodies in a safe and nurturing way, reinforcing the body-mind connection.
Recommended Reading:
"The Body Keeps the Score" by Bessel van der Kolk: This book is a seminal work on the impact of trauma on the body and mind, offering insights into innovative treatment approaches that incorporate body awareness and movement.
"Waking the Tiger: Healing Trauma" by Peter A. Levine: Levine explores the nature of trauma and provides a profound understanding of the body's innate ability to heal itself through movement and awareness.
"Mindfulness for Beginners" by Jon Kabat-Zinn: A great introduction to mindfulness practice, this book offers practical guidance on incorporating mindfulness into daily life.
Suggested Podcasts & Videos:
“YouTube: How the Body Keeps the Score on Trauma | Bessel van der Kolk for Big Think+”
In this video, acclaimed psychiatrist and author Bessel van der Kolk shares his insights from 50 years of studying trauma. He explains how trauma affects not only the mind but also manifests in the body, and highlights the pathways to healing. Van der Kolk emphasizes that trauma is not just limited to veterans or extreme cases, but is a common experience with profound effects.YouTube: Hack Your Own Brain | Karolien Notebaert for TEDx
In this TEDx talk, cognitive neuroscientist Karolien Notebaert dives into the science of neuroplasticity and how we can leverage it to optimize cognitive performance and well-being. By using mindful self-regulation and small, intentional changes, Notebaert explains how we can effectively 'hack' our own brains to reduce stress and increase mental clarity. Her insights provide practical steps for enhancing brain health over time. Watch the full talk here: Hack Your Own Brain – TEDx.Unlocking Us" with Brené Brown: In her podcast, Brown discusses vulnerability, courage, and the importance of connection, often touching on themes of emotional healing and personal growth.
YouTube: "The Science of Trauma": This video provides an overview of how trauma affects the brain and body, featuring insights from leading experts in the field.
Final Thoughts:
As you engage with the concepts presented in this article, consider how you can integrate these practices into your daily life to foster healing and growth. Reflect on the structures you have in place and how they support your journey towards wellbeing. Remember, change takes time and patience, but with intentional effort and openness, you can create a fulfilling and harmonious life. With continuous exploration and practice, you can cultivate a deeper understanding of yourself and your healing process.