PURPOSE: To strengthen your shift muscle by actively choosing your own state of mind while recognizing the power of choice and intent.

Minute one: Obtain a 3×5 Index Card, or any card easy to transport, and pen.

Minute two: Write Well-Being Forecast at the top of the page. Bring your attention to your heart and belly, breathing into these spaces together three times.

Minute three: Select three states of mind that are alive for you. (Peaceful, happy, anxious)

Minute four: Intensify each state one at time. When you have an embodied felt sense of that state, draw a face depicting that state on your card. Repeat for each state of mind. You can add more “mind-state faces” if you desire.

Minute five: Return to your heart and belly with your clear attention. View these faces with light-hearted wonder. Ask yourself, how do these states of mind serve me? How do these states of mind limit me?

Complete this practice with your intention to play and practice. Use this Well-Being forecast each day for the week. At the end of the day, forecast your state for tomorrow. Check off the mindstate that you believe will manifest. At the end of the next day, reflect on the reality of your day. What happened? At the end of the week, notice how often your forecast came to fruition and when it did not. What happened when it did and did not? Were you present and clear or reactive?

Bonus: Use color pens and have fun creating your own Well-Being Forecast. Commit to practicing for a month and see what you discover. Do you have one state of mind that is always present? Are you feeling happier and more in choice? When you notice a reactive state, are you able to shift to a more useful state quickly?

And remember, you can choose your own forecast…