Vita Dinamica: Dynamic Life

Tag: mental-health

  • The Power of Your Thoughts: How to Make Yourself Optimistic


    “The happiness of your life depends upon the quality of your thoughts.”
    — Marcus Aurelius

    Being happy isn’t something that just happens to us; we work at it every day. The way we think is at the heart of our health. Alexander the Great, a Roman emperor and Stoic philosopher, says that our thoughts create our world. When we learn to think positive, powerful thoughts, we build a world of hope inside ourselves that keeps us going no matter what life throws at us.

    So how do we get into this frame of mind? How can we train our minds to think in a way that makes us happy and strong?

    1. Know that your mind has power
      Our brains are always working to make sense of the things going on around us. There are two ways to look at the same situation: with hope or with dread. Being optimistic means realizing that we can choose which point of view to use.

    When things go wrong, instead of asking yourself “Why is this happening to me? “, ask yourself “What can I learn from this?” How can I get bigger? With this easy shift in perspective, problems become chances.

    1. Fight against negative thoughts
      It is easy for negative thoughts to sneak in and take root. They whisper questions, make our fears bigger, and drain our energy. Thoughts don’t have to be true, just because they come to you.

    Start to doubt those thoughts:

    Does this thought help me or hurt me?
    Could you look at this another way?
    What would I say to a friend who felt this way?
    When we fight negativity, we weaken its hold and make room for positivity to take over.

    1. Show gratitude every day
      Focusing on the good things in our lives is one of the easiest and most powerful ways to feel hopeful. Being grateful changes our focus from what we don’t have to what we do have, from lack to wealth.

    Try this: Write down three things you’re thankful for every morning and every night. They don’t have to be big; they can just be happy times, people, or events. Over time, this habit changes the way your brain works so that you automatically see the good in things.

    1. Surround yourself with good things
      The people and places we spend time with affect how we think. Spend time with people who make you feel good, who push you to grow, and who tell you of the good things in life. Read books, listen to music, and watch shows that make you feel good instead of ones that make you feel bad.

    Being optimistic isn’t just something you have to do; it thrives in a positive and encouraging atmosphere.

    1. Enjoy the present moment
      When you worry, you tend to think about the past or be afraid of the future. But happiness and hope are here and now. Focusing on the present moment helps us feel less stressed and find joy in small, everyday things.

    Practicing prayer, mindfulness, meditation, or even just taking deep breaths can help us stay in the present and enjoy life as it happens.

    Your Feelings, Your Joy
    Marcus Aurelius knew that what makes us happy is not what happens to us, but what things we choose to think. We can feel deeply and permanently optimistic by recognizing that we have control over our thoughts, fighting negativity, showing gratitude, surrounding ourselves with positive people, and living in the moment.

    Even though things aren’t always great in the world, your thoughts and state of mind can be a strong and happy place. And when you feed your optimism, happiness comes easily.

    Pick the right ideas, and you’ll see your life change.

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  • 04: Living the Present Moment… in the Morning

    Mindful Mornings: Starting Your Day with Presence and Peace

    The way the day goes starts in the morning. Thoughts, sleep, and job transition speed all affect how we feel in the coming hours. Many of us wake up and check our phones right away, eat breakfast quickly, or get right to work. Mindful mornings offer an alternative—a way to start the day with awareness, purpose, and a strong sense of being present.

    “A thoughtful morning is about seeing mornings as a holy time.”

    Why a Mindful Start Is Important
    A thoughtful morning doesn’t mean adding more things to our already full plates. Instead, it means giving our full attention to the things we are already doing. It’s about finding quiet times. It’s about learning to be thankful. It’s about seeing the morning as a holy time. It’s not just a list of things that need to be done quickly.

    A lot of spiritual groups stress how important it is to do things every morning. According to Christianity, Jesus would get up early to pray (Mark 1:35). For Buddhists, mindfulness practice in the morning is a way to calm down before going out into the world. For people of many religions and philosophies, morning is a time of renewal. It’s a chance to start over. It’s an opportunity to live life with focus and purpose.


    Easy Ways to Have a Mindful Morning


    1. Be thankful when you wake up.

    Take a moment to think before you jump out of bed. Take a deep breath. Say a simple prayer of thanks. Do this instead of picking up your phone or thinking about your list of things to do that day.

    The way the day goes starts in the morning.

    • “Thank you, God, for the gift of this new day.”
    • “Today I welcome with joy and trust.”
    • “Let me be fully present in every moment I come across.”

    See the day as a gift. This change in mindset shifts your attitude from worry to gratitude. It sets a positive tone for the hours to come.


    2. Breathing and stretching with awareness

    Take a moment to connect with your breath before you get busy with the day’s tasks. Mindful breathing helps you stay in the present, whether you’re sitting still, relaxing, or saying a few quiet prayers.

     • Inhale deeply for four counts. Hold your breath for four counts. Exhale slowly for four counts.
    • Saying a short phrase out loud with each breath: “Take a deep breath in and let go of tension.”
    • You should stretch gently while paying attention to every move and feeling.

    It helps to wake up the body with awareness and ease. This is better than stress and a sense of needing to get things done right away.


    3. Stick to a morning routine for a reason.

    You could start doing small, important things every morning that will help you feel calm and reflective. For example, you could start your day by reading a short section of Scripture or an encouraging quote.

    • Writing down three things you’re grateful for in a gratitude notebook.
    • Drink your coffee or tea with full awareness, noticing the warmth, smell, and taste.
    • Make a promise to yourself for the day. It could be “Today, I will listen with patience.” Or say, “I will face every challenge with grace.”

    The important thing is that these routines are simple and personal, like a habit that doesn’t feel forced.


    4. Pay attention to the present moment.

    The morning rush often places us in a state of autopilot. We repeat the same actions without truly noticing them. Being present can be as easy as paying attention to how water feels when you take a shower.
    Before going outside, take a deep breath and feel the air on your face.
    I am taking time to listen to the morning sounds. These include birds singing, the hum of a quiet house, and the rustling of leaves.
    Each of these times can become a holy pause. These pauses help us remember that life is happening right now. It is not happening as we rush to get to the next thing.


    5. Give God your day.

    Spend one last minute giving thanks to God for the day before getting back to work, duties, and responsibilities. You could accomplish this by praying simply,

    · “Help me see You in everyone I meet.”
    • “Let love and presence do my work.”

    “Lord, guide my words, thoughts, and actions today.”

    With this moment of surrender, you set the goal. You aim to go through the day with love, mindfulness, and a connection to God.


    Ready to enjoy the gift of the morning?

    A mindful morning doesn’t have to be perfect or involve a lot of routines. The idea is to start the day with openness, thanks, and a sense of self. Every small act of presence counts. This could be being still for a moment, taking a mindful breath, or praying from the heart. Each leads to a greater sense of peace.

    May you bring this awareness with you all day. Carry it not just in the quiet of the morning. Hold it in every moment after that.