The Freedom Practice: Break Free from Negative Thinking

Years ago, I created Daily Now Moments—a free email program delivering daily mindfulness inspiration. One powerful technique from this program is The Freedom Practice, designed to help you break free from unhelpful thought patterns.

What Are Mind Traps?

Mind traps are habitual negative thinking styles that keep us stuck in stress, anxiety, or depression. Common examples include:

• Catastrophizing (expecting the worst)
• Blaming (self or others)
• Exaggerating negatives while ignoring positives
• Repetitive negative self-talk

How The Freedom Practice Works: 4 Simple Steps

When you notice a mind trap arising, follow this evidence-based sequence:

1. Name the Thought Pattern

Action: Identify the unhelpful thought/behavior aloud or mentally (e.g., "overthinking," "self-criticism").

Why it works: Naming activates brain regions linked to emotional regulation, creating instant awareness.

2. Feel the Physical Sensation

Action: Notice where this thought manifests in your body (tight chest, clenched jaw, etc.).

Why it works: Bodily awareness grounds you in the present moment.

3. Release with Breath Awareness

Practice this mantra:

"Breathing in, I acknowledge this feeling. Breathing out, I release it."

4. Redirect Your Attention

Action: Consciously shift focus to:
- Your immediate environment
- A meaningful task
- A positive affirmation

The Science Behind This Practice

This method draws from Mindfulness-Based Cognitive Therapy (MBCT), a proven approach for:

• Reducing depressive relapse by 43% (Teasdale et al., 2000)
• Decreasing anxiety symptoms
• Improving emotional regulation

"Mastery comes through repetition—like learning to ride a bike. Each practice session rewires your brain."

Pro Tips for Success

• Adopt a learning mindset – Progress matters more than perfection
• Start small – Practice with minor frustrations first
• Use reminders – Set phone alerts to pause and check your thoughts

Where to Learn More

MBCT programs are now available online nationwide. Consistent practice with these four steps can transform your relationship with challenging thoughts.

Key Takeaway: Freedom comes not from eliminating negative thoughts, but from changing how you respond to them.