How to Retrain Your Brain

CREATE GREATER JOY, CONNECTION, AND MEANING

How to Retrain Your Brain
by Dr. Randy Kamen

Join guest presenter Dr. Randy Kamen November 8-10 for a series of workshops on emotional health and personal empowerment. Visit our Event Calendar for activity details.

A wellness-inspired life begins with the ability to live more frequently in a mindset that supports a positive sense of self. My workshops will show you how to retrain your brain to manage your mind effectively. I teach simple and powerful tools that, when practiced over time, will transform your experience of yourself, your choices, and your relationships.

The Morning Ritual: The Foundation

Start every day right with a powerful morning ritual. When regularly practiced, this routine will change the way your brain fires and your body responds – ultimately leading to greater calmness, joy, and personal growth. In this session, you will learn:

  • Abdominal breathing for greater calm, focus, energy, and presence
  • Alignment for optimal health and pain management
  • Constructive rest, an effective way to learn deep breathing and foster better sleep
  • A brief meditation for inner peace and to boost cognitive function, cardiovascular health, and immunity
  • Declaration statement to build greater self-care, self-esteem, and positive experience of the self
  • Putting the pieces together to create a simple routine that takes less than five minutes of practice

Loving-Kindness and Self-Compassion

Loving-kindness or metta is about developing peace, harmony, and mutual well-being within ourselves and with others. Through metta, one learns to abandon bitterness and animosity and instead embrace goodwill. When practiced regularly, it teaches unconditional self-love and love for others.

I will demonstrate a simple loving-kindness meditation that you can practice yourself on a daily basis; it only takes a couple of minutes. The more it is practiced, the more it becomes internalized and changes the way your brain fires and your heart opens.

  • Self-compassion is a skill that can be developed with the right strategies and practice, including: 
  • Developing a daily self-compassion ritual
  • Always treating your body with love and respect—reframe the negative inner dialogue
  • Discovering supportive ways to interpret your thoughts and experiences
  • Learning to forgive yourself and forge ahead, learning from past mistakes and failures
  • When in a positive frame of mind, journaling about all the lovable qualities you possess

Gratitude and Forgiveness

Research shows that expressing gratitude not only increases the overall feeling of happiness but improves mental health and physical and relational well-being. Although most of us know that we “should” feel grateful for all we have, we tend to focus on what’s missing rather than the abundance in our lives.

Gratitude unlocks the door to forgiveness – which is often key to expanding our experience of inner freedom. In this session, learn how to strengthen your capacity for gratitude and forgiveness by:

  • Building your capacity for gratitude (the key to mental health) and continuing to grow it throughout your life
  • Expanding your gratitude quotient by journaling and being intentional with your conversations with yourself and others
  • Capturing and amplifying moments of joy and appreciation in real-time
  • Recognizing and savoring the sweetness of everyday life even in the face of challenges, losses, and transitions
  • Learning a two-minute gratitude meditation that you can practice daily for greater calm, focus, and clarity
  • Identifying areas that need your forgiveness and embedding this against a backdrop of appreciation

Speaking kindly and compassionately to oneself is critical when it comes to well-being and health. Learning how to deliberately get calm and reframe your thoughts can change the way your brain fires – for the better – over time. You can improve your ability to manage your mind and become more personally empowered. With consistent practice, the results will be transformative.

About Dr. Randy Kamen

Dr. Randy Kamen is a psychologist, educator, and the author of Behind the Therapy Door: Simple Strategies to Transform Your Life. She pioneered new territory in mind-body medicine and positive psychology at Spaulding Rehabilitation Hospital and Boston University’s schools of medicine and dentistry. Currently, she leads online courses, live retreats, and workshops globally and is part-time faculty at Harvard Medical School’s Continuing Medical Education program.