These are some steps to help you create your own affirmations.
Step 1.
List the things you would like to change.
I invite you to make a list of all the things you would like to change.
You can become aware of things you want to change during your day-to-day life,
During your body scan,
During your meditation,
During conversations with other people.
Any time you notice a pattern or behavior or a negative self-talk,
Make sure you add it to your ongoing list.
Step 2 is refreshing your negative features as positive affirmations.
Now it's time to take the things you brought on your list,
One by one,
And create a positive affirmation that feels empowering and healing to you.
It's important that you use words that you can read aloud comfortably,
Words that are true to you,
Words that encourage and motivate you.
If positive affirmations are too much for you right now,
You can create neutral ones that are not positive,
Neither negative.
Some examples could be practicing self-care is selfish.
A neutral one would be when I practice self-care,
I have more to give to myself and to others.
I am stressed and overwhelmed.
You can say I am working towards being more intentional and creating more time for the things that I love.
I don't like how I look like.
I accept myself as I am now,
And I am excited to learn how to take better care of my body.
I don't deserve love.
You can say I am learning how to love myself and let others love me,
Or you can take it to the positive extreme.
I love myself just the way I am.
Remember that affirmations are very personal.
Allow yourself a bit of time and space to create some.
Read them to yourself.
Make sure that you feel great about them.
You have to believe them and say them with emotion.
Step three,
Repeat your affirmations regularly.
It is very important that you repeat your affirmations as often as you can.
You can write your affirmations daily.
You can read them out loud.
You could record them and listen to them.
You could have someone else read them to you.
You could make a video to yourself and play that video a few times a day.
There is no right or wrong way here.
Choose whatever feels good to you.
For example,
You can have your affirmations in your journal and read them in the morning.
You can have your spouse or friend call you at lunchtime and read them out loud to you.
You could do the same for them too.
Then you could watch a video that you made to yourself in the evening and you could listen to your affirmations in an audio recording before going to bed.
We are looking for consistency here.
The more you repeat your affirmations,
The more power they will have in your life.
My wife and I sometimes do couples affirmations that we created together.
They are very inspiring and healing to us.
When we read them,
It reminds us of the things that are important to us and who we want to be as a couple.
So feel free to create affirmations for every area of your life that requires your attention.
And feel free to change them as often as you need.
Step four is anchor your affirmations into your body.
On step one,
I invited you to do a list of things that you would like to change and I invited you to notice where in your body you were feeling tension related to this specific thing.
Now you have the opportunity to place your hand onto the area that caused your discomfort when you made your list.
As you say,
Your positive affirmation,
Breathe with your hand on that area of discomfort and visualize how your exhalation and hand placement are releasing the physical tension in that part of your body.
Here you are combining visualization with an affirmation.
You can also visualize a bright light coming into your body with every inhale.
The light goes right into the part that is under tension and accumulates there.
You can hold that light for a few seconds.
Then you can exhale and visualize all that light carrying the tension away from your body and dissolving into the universe.
You are welcome to visualize whatever feels good to you.
Now I will allow a little bit of time for you to write down your affirmations.
So remember,
Write down some of the things that you would like to change,
Some of the challenges you are facing,
Some of the self-talk that you are noticing on yourself,
And then try to create some positive affirmations.
And if positive affirmations feel like too much to you and they don't feel true to you right now,
Just create a neutral affirmation.
It doesn't have to be anything that you don't believe in.
Remember,
You have to read them,
You have to believe in them,
And you have to say them with intention,
With love,
Because you are going to change your life with them.
So I'm going to play some music,
And I'm going to let you some time and space for you to create them.
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When you are ready,
Feel free to come back.
If you need more time,
Feel free to pause and keep working on your affirmations and come back whenever you are ready.
I honor you for your commitment and for your willingness to do this difficult work.
If you like this content,
Then you will love my self-care course,
Where you will learn more practices like this one.
I invite you to join,
And I cannot wait to see you inside.
Adios.
