Dr. Melissa Sonners

You Want To MASTER Your Year? It Starts By Mastering Your MIND.

Although the physical health benefits of ice baths are numerous, it’s the MENTAL benefits that have me so in love with this therapy.  

The few inches between our ears is the most precious real estate we own and when you can master your headspace you can do nearly ANYTHING you set your heart on. 

If you spend enough time listening to interviews, podcasts etc with any high achiever or professional athlete you will hear this message over and over and over again.  It’s the mental strength, grit and ability to overcome adversity that separates the winners from everyone else.  

I’m so thankful (ironically) for a man in a white coat (doctor) that showed up in my life when I was in my teens.  Due to the major curves in my spine he told me all the things I WOULDN’T be able to do or that would be challenging for me based on my structure.  Pregnancy would be tough, running long distances would be a challenge if I could even do it and I would most likely need a hip replacement by the time I was in my 30s or 40s according to the opinion of this “specialist.”  

Without realizing it, this MAN set me on a trajectory of mastering my MIND. I was dead set on proving him wrong, even though I figured I would never see him again.  

I’ve worked on my mind almost daily for the past couple of decades and although I’m definitely not all that physically strong, I know I can achieve nearly any goal I set my mind to because of the power of my mind.  

Despite this “specialists” opinions, I did go on to not only run in multiple marathons, but completed an Ironman Triathlon, had three beautiful pregnancies, three natural births, two of which were at home in the water and have accomplished many other physical feats that I’m sure are well outside of the realm of what he deemed possible for me.  Take that dude! 

Anyway, I share this message with you to encourage you to work on the MIND in order to become the BEST version of yourself this year. 

Here’s how I would start: 

The best time to work on the mind is in the morning when we are still very much in a dream-like state.  Set a timer (I like the insight timer app) on your phone and SIT.  If you’ve never done this before start with TEN minutes.  Do your best to CLEAR your mind.  SO much will come up.  Think of your mind as a muscle and each time you gently nudge these thoughts away you are strengthening it.  You don’t need to do anything else, just that for ten minutes.  It’s harder than it seems.  

THEN, take this practice to the rest of your day.  

When someone honks, yells, snaps, is snarky, or has an attitude with you, PAUSE, BREATHE and gently nudge your first reaction away. You’re strengthening your MIND MUSCLE every single time you do this. 

Do this enough times and you win your DAY

Pretty soon, you will see that you mastered your WEEK

Then, your MONTH 

And soon, your YEAR.  

It takes practice and I guarantee there will be moments and situations where you fall short. It’s ok.  Give yourself grace and promise to try again next time.  At the end of the day, the week, the year if you succeeded more then you fell short, you WIN. 

If you want to take it to the next level, hop in an ice bath.  This, to me, is one of the ultimate ways to force yourself to master your mind and I learned all of what I know in regards to ice baths from my dear friend @coachjoedi at the @rungalife experience. Joseph is a master at helping to coach his clients on how to master the mind and I’m so excited to share some of his personal stories on this platform. 

My podcast with him comes out Thursday, December 28th and I can’t wait for you to hear it! In it, we focus on transformation and all the things that come with it 🙂 

Be sure to message me your email and we will deliver it directly to your inbox tomorrow.