Welcome!
I'm so glad you're here.
Today,
We're going on a journey together.
A journey from negative thoughts to genuine self-esteem.
This isn't about pretending everything is perfect.
This is about acknowledging where you are,
Understanding how you got here,
And choosing a different path forward.
Find a comfortable position.
You can sit or lay down.
Close your eyes if that feels right.
Or keep them softly focused on a point in front of you.
Let's begin by taking three deep breaths together.
Breathe in deeply through your nose.
Hold for a moment.
Hold for a moment.
Release slowly through your mouth.
Again,
Breathe in.
Hold it.
Let it all go.
One more time.
Breathe in.
Hold it.
Exhale completely.
Good.
Now allow your breath to return to its natural rhythm.
The first step in transformation is awareness.
You cannot change what you don't acknowledge.
And right now,
I want you to become curious about your thoughts.
Not judgmental,
Just curious.
What has your self-talk sounded lately?
Maybe it's been,
I'm not good enough.
I always mess things up.
My opinion doesn't matter.
I'm not as talented as everyone else.
Just notice.
Don't judge yourself for having these thoughts.
They're here,
And that's OK.
Now become aware of the emotions those thoughts create.
Maybe it's a sadness,
An anger,
A jealousy,
Fear,
Or maybe shame.
Where do you feel these emotions in your body?
Is there tightness in your chest?
Heaviness in your stomach?
Tension in your shoulders?
Just notice.
You're becoming aware.
And finally,
Notice how those thoughts and feelings influence your behavior.
Maybe you hold back from speaking up.
You avoid opportunities.
You isolate yourself.
You sabotage good things before they can hurt you.
This is your pattern,
Your loop.
Thought creates feeling.
Feeling creates behavior.
And behavior,
Which is the one reinforcing the thought.
But here is the truth.
You did not choose this loop.
It chose you.
And now that you see it,
You can change it.
Take a deep breath in.
And exhale.
You have just completed the first step.
You become aware of what is going on.
Now that you're aware,
Let's go deeper.
Understanding is power.
These negative thoughts you carry,
They didn't appear out of nowhere.
You weren't born believing you weren't good enough.
You came into this world as a tiny baby with perfect confidence,
Perfect trust,
Perfect worthiness.
So what happened?
Maybe you heard your parents say,
Stop being so loud.
Quiet down.
And you learn,
My voice is too much.
Maybe a teacher dismissed your idea in front of the class.
And you learn,
My thoughts don't matter.
Maybe you were compared to a sibling,
A classmate,
A standard you could never reach.
And you thought,
I'm not enough as I am.
These beliefs didn't come to you.
They were planted in you by people who had their own path,
Their own limitations,
Their own fears.
But you absorbed them.
Because you were young.
Because you didn't know better.
And now you carry them as if they are truth.
But here is what I want you to understand.
Just because you believed something for a long time,
Doesn't make it true.
So take a moment now.
Think about one negative belief you hold about yourself.
Where did it come from?
Who first made you feel this way?
Just notice.
You don't have to fix anything yet.
You are just understanding.
Because when you understand the origin,
You take away its power.
It's not your truth.
It's a story you inherited.
And you can choose to put it down.
Breathe in.
Take a deep breath in.
And release.
You're doing beautifully.
And now comes the transformation.
You become aware of your negative thoughts.
You understand where they come from.
Now you're going to take control.
You're going to reframe them.
This isn't about positive thinking or the sake of being positive.
This is about choosing truth over the lies you've been telling yourself.
So let's practice together.
If your thought is,
I'm not good enough,
The reframe is,
I'm valuable.
I'm worthy.
I'm enough.
Exactly as I am.
Repeat that with me now.
Silently or out loud.
I'm valuable.
I'm worthy.
I'm enough as I am now.
If your thought is,
I always mess things up,
The reframe will be,
I'm learning and growing.
Every mistake is a step forward.
Say it with me now.
I'm learning and growing.
Every mistake is a step forward.
If your thought is,
My opinion doesn't matter,
The reframe will be,
The world needs my unique voice and perspective.
Let's say it together.
The world needs my unique voice and perspective.
Now think of your specific negative thought.
The one that has been showing up most often.
What is it?
Now reframe it.
Flip it to the opposite.
Make it truth.
Make it empowering.
What is your new thought?
Good.
Now say it again.
With intention.
With belief.
And say it one more time.
Let it sink in deeper.
This is your new truth.
And every time the old thought appears,
You will see it.
You have the power to choose the new one.
You are not your thoughts.
You are the one observing them.
And you get to choose which one to believe.
The final step of this practice.
Awareness is important.
Understanding is powerful.
Reframing is transformative.
But practice?
Practice is what makes it permanent.
You have been practicing negative thoughts for years.
Maybe decades.
Your brain has gotten very good at that.
Now you are teaching your brain a new pattern.
And just like learning any new skill,
It takes repetition.
This is where a growth mindset comes in.
People with a growth mindset believe that their abilities,
Including their self-esteem,
Can be developed through dedication and hard work.
You are not stuck.
You are not broken.
You are not doomed to feel this way forever.
You are capable of change.
You are worthy of love.
And you are enough.
And every single day,
You get to practice believing that.
Here is what I want you to commit to.
Every morning,
When you wake up,
Before you check your phone,
Before you do anything else,
Say your new positive thoughts three times.
Every time a negative thought appears during the day,
Pause for a moment,
Notice it,
And replace it with your reframed thought.
And every night,
Before you go to sleep,
Repeat your new thought again.
Let it be the last thing your mind hears before you go to sleep.
Your thoughts create your feelings.
Your feelings create your behavior.
And your behavior creates your life.
So,
When you change your thoughts,
You change everything.
Imagine your life six months from now,
A year from now.
You wake up,
And the first thought isn't,
I'm not good enough.
It's,
I'm worthy.
Your face change,
And instead of thinking,
I cannot do this,
You think,
I'm learning and growing.
When someone criticize you,
Instead of spiraling into shame,
You think,
Their opinion doesn't define my worth.
This is positive for you.
This is available to you.
Now,
Not because you're perfect,
But because you're willing to grow.
Take a deep breath in,
And release.
You are on your way now.
As we come to the close of this practice,
I want you to know something.
The negative thoughts will still show up sometimes.
And that's okay.
That's normal.
That's human.
But now,
Now you have the awareness.
You have the understanding.
You have the tool to reframe.
And you have the commitment to practice.
You're not the same person you were 15 minutes ago.
You have taken the first steps from negative thoughts to genuine self-esteem.
And every day,
You get to take those steps again.
In a moment,
I'm going to invite you to return to full awareness.
When you do,
Carry this truth with you.
You are worthy.
You are valuable.
You are enough.
Not because of what you do,
Not because of what you achieve,
But because of who you are.
And right now,
You can bring gentle movement back to your body.
Wiggle your fingers and toes.
Take a deep breath in.
And slowly,
When you're ready,
Open up your eyes.
Welcome back.
You have just completed a powerful transformation.
Now,
Go enjoy your life.
And remember,
Understanding plus willingness to growth and change equals boost the self-esteem and provide abundant life.
You got this.
Thank you for being here.
Thank you.
