I found a technique for connecting to my spirit that takes advantage of my tendency to be stuck in thinking. I start by doing the opposite–conjuring up things I find delight in:
Next, I take the love I feel when thinking about these parts of my life and begin to breathe and wash those feelings into my body. I connect the memories in my mind to the feeling they create in my body. It feels warm, comforting, and peaceful.
Is it as easy or as automatic as going immediately into self-criticism and fear? No. But this is where the practice part comes in. The more I practice connecting to spirit instead of the usual crap, the easier it will become.