Focus Wheel - Wanting to Wake Happy

Here’s a focus wheel to help take your puppy mind towards something you really want to have happen. You can just sit or lie and listen to this, let the words flow as you imagine taking that puppy where YOU want it to go.

You could write your own version alongside the audio, or afterwards.

Or perhaps pick one thought that appeals to you and practise thinking it often, today. Just because it feels good.

Let’s start.

We start with your target statement. You said: ‘I want to want to get up in the morning and feel really good when I do.’

So you want to be thinking and feeling:

‘I want to get up in the morning and I feel really good when I do.’

That’s your target. That’s your aim. Right now, you may feel that you’re miles from actually living like that but you want that to be your reality.

Ok. So, now let’s start with some negative statements to be real. You might think things like:

Right now, I absolutely hate getting up in the morning. I find it hard to get up at all sometimes. Life feels hard and heavy. I sleep as late as I can and I feel really bad about it. Then, when I do wake up I feel tired and unhappy.

Now, we name the emotions that might be connected with this… I’ll list a few, just notice which ones seem to be there.

Perhaps there is depression or despair; you might be feeling fearful or anxious or sad. You might feel hopeless or useless, you may feel ashamed, or inadequate, perhaps you feel helpless, or guilty or lost. You may feel angry, or frustrated. Maybe you feel jealous of others who get up easily and feel good about their lives. You might feel rage or fury - you may feel hatred or blame.

Whatever emotions seem to be there right now, that’s ok, allow them to be there, just notice them and now we’ll move on. You’re doing really well. These emotions are just your inner guidance telling you your puppy is off in the mud!

Ok. So let’s make a general negative statement:

I’ve had enough of feeling like this.

And now a general positive one:

I really want to feel better.

Good. We’re ready to gently lead your puppy mind back into thoughts that feel better. I’m going to say some thoughts that might be soothing for you right now. Some may sound just right. Enjoy those thoughts. If what I say doesn’t feel just right for you now, simply ignore it and listen out for another one that feels better. Imagine yourself shopping for thoughts. Say some of your own if you can, you’ll know what thoughts are just right for you.

Here we go:

I really want to feel better about this. I am glad that I want to feel good about getting up in the morning. It would make such a big difference to my day. I love the thought that finding thoughts that feel better will help me feel better now, no matter what time I get up. I want to know I can feel better now. I like the idea of following my Feel Good Rule. I like the thought that my feelings are helping me to take my puppy where I want it to go.

I like the thought of my mind being like a puppy. It makes sense to me that my feelings come from my thoughts. I can see why it’s hard to control my mind when it’s been like a puppy running amok and rolling in mud. It’s ok that I haven’t been sure how to take charge of my mind up to now. I really like the way this little exercise feels. I already feel just a little bit better because I’m thinking thoughts on purpose.

I like the fact that I want to feel good about life. I like wanting to wake up feeling good and happy with myself. I love the thought that maybe that could happen if I just keep focusing this way for a few days. I like the way I already feel a little bit better. It makes me feel more positive that maybe I really could change the way I feel.

Wouldn’t it be great to wake up feeling good? Wouldn’t it be great to feel calm and relaxed and happy to be awake? Wouldn’t it be good to feel this way even when nothing outside me has changed? It would be great to feel eager and to find myself smiling for no good reason. I really like feeling relaxed and calm and happy to be here. I love that I want to feel that way even if I’ve no idea when, or if that could happen.

I like the way this thinking works. I like looking for thoughts that feel just a little bit better and then a little bit better again. I can see I’m already getting the hang of it. Finally, I feel a little more in control of the way that I feel. I like the idea of thinking on purpose, to make myself feel good. I love being in charge of my puppy mind and taking it where I want it to go. I like being the boss of me! I like the idea that I can get myself feeling good, no matter what. I like feeling good. I like it when I can relax and enjoy myself.

It’s ok if I’m not feeling great right now, it’s ok to be where I am. I really like that. I like that I can start where I am and just reach for thoughts that feel a little bit better and a little bit better again. I can tell that as I do this little exercise again and again, each time I will find myself feeling better and better. I like the idea of practising this because it feels good, because it makes me feel a little more positive each time.

I love the thought of feeling more positive. I like the idea of getting more confident as I work with my puppy dog mind. I like the idea of understanding how it works, and how to train it so it can be happy and settled more and more of the time. I love the thought that as I play with this way of thinking, I can start to feel more confident, more sure of myself, more at ease with my life. I can see that if I do this a few times for a week or two , it will make a big difference, over time to the way that I feel. I love the thought of that. I really can see how this can help me and how I can help myself, any time I please.

I love the thought of doing this each day, at least once, to get myself feeling better over time. I love knowing that I am on my way to feeling better, on purpose, whenever I want. I am already feeling more hopeful that some day soon I could find myself being happy to throw back the bed covers in the morning and move easily into my day. Wouldn’t that be great!

There you go! Good job.

Relax into any thought that feels good. Enjoy it. Even if only one thing stood out to you as you listened to this, enjoy rolling that thought over and over in your mind.

Remember, don’t make yourself do anything different. There is no need for willpower or discipline. Allow yourself to focus your thoughts this way purely and simply to feel better now. No effort, no force, no struggle… It doesn’t matter what time you find yourself getting up. All that matters is that you learn to soothe yourself now with the way you choose to think. The rest will take care of itself in time. No rush. Just daily, gentle soothing. That’s it. That’s the work.

Well done!

Come back to this exercise as often as you can, as long as you are enjoying it. Listening to it daily for a week will have a big impact on the way that you feel.

You are doing a great job with that puppy mind of yours. It won’t be long before you can start to enjoy it.

For now, take a nice deep breath in…

And a deep breath out…

And continue with your day.