Changing the Channel
If we don’t enjoy what is playing on the radio, we can choose another station. I sometimes use that image when I notice myself returning to an unhelpful train of thought.
I have a few memories I enjoy visiting: time on a beach with family, or sitting by the sea with the Caribbean trade winds on my face. Remembering those moments gives my attention another place to rest.
We might have our own versions. A shared joke, a familiar garden, or a day when we felt absorbed in work we enjoyed.
The idea is to spend a little time with a welcome memory. We needn’t argue with the unwanted thought or pretend that a current concern has disappeared.
Sometimes the change of attention feels refreshing. Sometimes it doesn’t, and we can try something more tangible, such as stepping outside or speaking with a friend.
Like choosing a song we love, this can be a small kindness we offer ourselves.
Recall one ordinary moment you enjoyed. What could you see or hear? Spend a little time remembering it, without requiring a particular result.
Stay with this thought
In the original piece I called these memories preset channels. I like that image because it makes the practice easy to remember.
A memory can offer a pleasant pause, but a concern may still need action afterward. We can return to the task or conversation with the benefit of having stepped away for a moment.