When You Feel Like You’re Not Good Enough

When feelings of inadequacy follow you everywhere, they can begin to feel deeply personal. This guided practice offers a warm and playful way to understand low self-worth through the language of kind voice, lizard brain, and wizard brain. The meditation uses two voices, with one voice offering each phrase and another repeating it. You can simply receive the words, repeat them silently, or say them aloud. Choose whatever feels most supportive to you. You will practice meeting difficult feelings with kind intention, open awareness, and focused attention. These three pillars of mind training in interpersonal neurobiology can give your brain a different experience of how you relate to yourself.

Transcript

When you feel like you're not good enough. A kind voice practice for self-worth and self-compassion. My kind voice says. My kind voice says. . . I struggle with inadequacy. I struggle with inadequacy. I try very hard to be a good person. I try very hard to be a good person. And despite my efforts. And despite my efforts. This crappy feeling of not being good enough follows me. This crappy feeling of not being good enough follows me. Maybe like a puppy. Maybe like a puppy. It follows me everywhere I go. It follows me everywhere I go, My kind voice says, My kind voice says, Luckily this puppy is not personal. Luckily this puppy is not personal. Even though it feels very personal. Even though it feels very personal. When I feel a lack of self-worth, When I feel a lack of self-worth, There are patterns in my brain lighting up. There are patterns in my brain lighting up. Around oats. Others, And the self. Around oats, Others and the self. Others and the self. Others and the self. Others and the self. Others, And the self. I nicknamed this part of the brain the lizard brain. I nicknamed this part of the brain the lizard brain. My kind voice sees that I have another part of my brain too. My kind voice sees that I have another part of my brain too. I call it the wizard brain. I call it the wizard brain. It has the capacity to help regulate my emotions. It has the capacity to help regulate my emotions. And expand my thinking into broader horizons. And expand my thinking into broader horizons. Of abstract thought. Of abstract thought, Imagination. Imagination and play and play. My kind voice says. My kind voice says. Even though I was just given a bunch of information. Even though I was just given a bunch of information. What really helps feelings of inadequacy. What really helps feelings of inadequacy. Isn't information. Isn't information. It's kind to talk. It's kind talk. Spoken aloud. Spoken aloud. Thought out loud. Thought out loud. Truly felt inside. Truly felt inside. So even though I may not have all the answers. So even though I may not have all the answers. And even though I may still feel bad about some of my choices. And even though I may still feel bad about some of my choices. I am making a good choice right now. I am making a good choice right now by listening to this meditation. By listening to this meditation, I'm giving my brain. I'm giving my brain a different experience. A different experience. One where I meet myself with kindness. One where I meet myself with kindness. Kind intention. Kind intention. Open awareness. Open awareness. Focused attention. Focused attention. Together these three pillars. Together these three pillars of mind training. Of mind training. Inch me closer. Inch me closer to my evolutionary birthright. To my evolutionary birthright. Of excellent executive function of excellent executive function and despite all my attempts. And despite all my attempts. To be a better person. To be a better person. If this puppy feeling of low self-worth lingers, I can see it as a sign, Like a low fuel engine light. Like a low fuel light. A signal that this part of me needs care and integration. A signal that this part of me needs care and integration. And I'm doing that now. And I'm doing that now with kind talk. With coin top. So that I'm one step closer. So that I'm one step closer. To feeling better about myself. To feeling better about myself.