Thank you for joining me for this reflection and practice of positive self-talk.
The way we speak about and to ourselves matters.
It's foundational for our well-being.
We often spend many years in a negative or harsh self-talk space,
So cultivating neutrality and positivity in our self-talk takes time.
I encourage you to return to this meditation daily for at least one week to see how it can shift things for you.
Outside of this practice,
I hope you can begin to catch any moments of negative self-talk and implement a two-for-one approach.
For any one moment of negative self-talk,
Insert two neutral or positive statements to shift the balance.
Let's begin with an assessment of the current voice in your mind,
And then we'll practice neutrality and positivity.
Begin by closing your eyes or shifting your focus inward.
Take a few deep breaths to settle into your body,
Allowing your mind and body to pause and integrate.
Inhale,
Creating expansion.
Exhale,
Settling in.
Now allow yourself to view yourself from an outside perspective.
You may even envision this in your mind's eye.
Imagine you are watching yourself here in this moment.
Imagine you can be both fully present in your body and have a meta-view and perspective of your mind and body right here,
Right now.
With this outside perspective,
How would you describe your relationship with yourself?
Just notice any initial feelings,
Words,
Energy,
Or imagery that emerge to describe this.
With this outside perspective,
How would you describe the way in which you speak to and about yourself?
Again,
No judgment on what emerges,
Just notice.
If a friend,
Family member,
Or stranger were to speak to you in the way that you speak to yourself,
How would you feel and what would you do?
Can you imagine using the tone or content with which you speak to yourself with a loved one,
Friend,
Stranger,
Or child?
When you picture this inner voice,
Who does it remind you of?
Take a few breaths here to let any insights that emerged resonate.
Notice how these insights make you feel,
Both in sensation and emotion.
If there's any discomfort,
Sit with it and breathe through it.
Inhaling expansion,
Exhaling to settle.
Now let's begin to shift into neutrality and positivity.
Again,
From this outside perspective,
Envisioning a calming,
Warm presence.
This might be someone you know,
A version of yourself,
Or something else entirely.
Envision this presence as firm,
Yet adaptable.
This presence has the ability to express unconditional love and empathy,
Which includes the ability to hold accountability.
Notice that this presence does not need to use harshness,
Shame,
Judgment,
Or rigidity in order to enact or motivate.
It's a strong,
Kind,
Expansive presence.
Now imagine this as the foundation for your inner voice.
It's not an overly strict parent.
It's not a harsh coach.
It's not a judgmental teacher.
It's a wise and loving presence that has your highest good in mind.
If you're able,
Repeat the following prompts using this kind,
Loving voice.
I am safe and can trust myself.
Shame is not an effective motivator.
I am doing my best and can grow to do better.
I respect my body and mind.
I deserve compassion.
Harsh self-talk is an old way of being.
I am willing to practice neutrality on my way to positivity.
Now allow a few breaths for your own affirmations to emerge from this compassionate voice.
Now,
In your mind's eye,
Picture this outside perspective of warmth and compassion.
See it now merging with your body and mind.
Allow any sensation of warmth or expansion or softening as this outside perspective takes root in your mind.
And in your body.
You've now planted the seed of positive self-talk.
Water it daily.
Remove the weeds of negative self-talk and allow neutrality,
Noticing,
And positive reframes to be the water,
Sun,
And nutritious soil.
Return as often as possible as it takes time and tender care to allow the seed of positive self-talk to grow.
Thank you.
