Guidelines to listening
How do I get started?
- Watch the video ‘How Positive Mental Training helps stress & depression’ on the home page, once, which explains a bit about how the programme works, and then
- Find a place you can make yourself comfortable, and play the first track of the Positive Mental Training programme. Follow the spoken instructions on this which help you develop deep physical relaxation.
- Listen to the same track every day for a week (its ok to listen more if you want). At the end of this time, move on to track 2, listening everyday for a week and so on moving stepwise throughout the whole series of audio tracks. There are 12 tracks and each track lasts for 18 minutes.
Make a routine
It does not matter when you listen, but it can be easier if you make it a habit by listening at a fixed time every day. To have the most effect it is necessary to listen regularly, at least 5 days out of 7, ideally every day. The tracks have been designed to build on each other so are best listened to in sequence.
There are 12 tracks in all; and you notice that some things such as sleep can improve rapidly. The first 2 tracks build the ability to calm your body whenever you choose; this can simultaneously relax the mind and boost your brainpower. As you build on this relaxation you can develop the ability to see things differently, to transform uncomfortable negative emotions connected to past events to helpful positive emotions, which can then buffer you from stress and change your outlook from pessimistic to optimistic.
After the first 6 tracks you may begin to notice you have established a good way of dealing with stress, but it’s good to continue with the course, the evidence suggests that the full course can help stress and depression.
It is important to start listening with the intention of persisting to the end of the course. This way you can get the most out of it. Just as an athlete will physically train the body by exercising everyday, the same is true of mental training. Generally the whole training only needs to be done once, but it’s often helpful to return to your favourite tracks. The regular practice can allow your mind to become so familiar with the mental skills and techniques that in future situations they can be there automatically without conscious thought, analysis or voluntary effort.
Outline of Positive Mental Training Tracks
Weeks 1 – 4
- Week 1 – Muscular Relaxation 1
- Week 2 – Muscular Relaxation 2
- Week 3 – Mental Room 1
- Week 4 – Mental Room 2
Weeks 1 & 2 – develop a deepening state of relaxation through awareness of muscular tensions which can be anchored to be used from week 3 onwards. Developing deep relaxation is a cornerstone of mental training.
Weeks 3 & 4 – introduce and develop the ‘inner mental room’, a safe place to achieve a state of deep relaxation. You can also develop the tools for effective positive mental programming, eg you can use a writing board for positive self-suggestion. Visualising your ‘inner mental room’ can deepen the state of relaxation to make ‘programming’ more effective. You may find as you continue to ‘build’ your mental room that it changes. That is OK. Many people do not actually have a ‘room’, some have a garden or a beach; you choose where you feel comfortable.
Weeks 5 – 8
- Week 5 – Self- confidence
- Week 6 – Problem solving
- Week 7 – Mind-Body Programming
- Week 8 – Trigger the future
When you reach week 6 and week 8 it is important not to try too hard to select ‘situations’ to work on. Allow your mind to drift; even if nothing comes into your conscious mind, your unconscious mind can be working on situations that are relevant to your tensions.
- Week 9 Distance & meaning
- Week 10 Love yourself
- Week 11 creative thinking
- Week 12 Vision for the future
As you work through these they can build a sense of inner security and peace of mind. You can find that you are able to concentrate and focus better. You can find the resources within you to guide yourself out of your low mood. If you are experiencing any problems contact your doctor.