Letting Go Of Negative Judgment & Self-Criticism

Over the next 10 days you will learn how to shift negative thought patterns and re-program your relationship with yourself. You will learn the tools to unplug from the thinking mind and how to stop identifying with the stories of your inner critic. You will gain insight into how negative thoughts and emotions originate and how to shift habitual feelings of tension and discomfort. Drawing on practices of self-compassion, gratitude and auditory sensory experience, you will discover how to develop positive, empowering and nurturing thoughts and emotions. You will also be offered techniques using humour, lightness and laughter to optimize your mindset for greater wellbeing. Each technique is designed to be practiced daily to find presence and joy and transform judgmental into curiousity, positivity and open mindedness.

Lección 1: Cultivating The Ability To Release & Let Go

This meditation stands on its own as an effective introduction to mindfulness & relaxation but is specifically designed to help prepare the meditator for the transformations and insights of this course. Having the ability to release and let go is a key skill that we will be using throughout this course, and having a relaxed body is the “ideal environment” for doing deep work that shifts not only what we think, but how we think, and our relationship to thinking and feeling.

Lección 2: Releasing Tension Around Negative Thinking

We know that the mind affects the body and the body also has a powerful affect on the mind. In this lesson, you’ll notice the emotional sensations and tensions that arise in the body which trigger, or are triggered by, negative thinking. You will then learn to release all or part of that tension – which will also help release the emotions (that tend to promote that repetitive cycle of negative judgments and thinking). This is one way to break this negative cycle and create a new, positive one.

Lección 3: "Unplug" From Thinking By Sliding Out To Sound

This is a technique that can be used during daily life as a strategy to help “unplug” from negative thinking and judgment as it arises. It’s always available and easy to do – and thus helpful in a pinch. The same part of the brain registers internal verbal (auditory) thinking as hears external auditory sounds. In this mindfulness exercise, we take advantage of that connection and learn to direct our awareness to “slide out” of external auditory experience when thoughts of past, future or judgment, arise in the present moment.

Lección 4: See Hear Feel: The Basic Components Of Our Experience

See Hear Feel is a foundational technique of the Unified Mindfulness system that brings us in the most simple way in direct contact with the 3 essential components of our sensory experience. This technique is also a strategy that can help us reduce our suffering from negative thinking and, as it trains us to tune into our sensory experience with more clarity, can produce a richer, more satisfying experience for us as we move through the world.

Lección 5: Using Sounds To Become Familiar With Emotional Sensations In The Body

This is a fun sensitizing exercise that uses sounds to help you locate and have a greater intimacy with how emotional sensations – of different flavors – manifest for you in your body. This exercise offers insight into the impermanence of life, as you notice emotions come and go in real time.

Lección 6: Cultivating An Open Body & Loving Emotions For Positive Thinking

In this meditation, we first create a relaxed open body which is a more conducive environment for creating relaxed open thinking. Then, we cultivate gratitude, generosity, compassion, love, loving kindness and a good intention to others – and to ourselves. By deliberately creating positive thoughts we can use this as momentum to help balance the habit of negative thinking.

Lección 7: Flowing Compassion In Body & Mind

In this meditation, we tune into our bodies kindly - even allowing them to become fluid, in a playful, loving way, as we work with reframing that voice in our head. This practice is designed for encouraging and cultivating kindness, compassion, and a supportive empathy and natural wisdom.

Lección 8: A New Partnership With Our Mind

In this meditation, we try a different relationship to that voice in our head. We speak to it in a new way, asking important questions and inviting it on our journey. This lesson is designed to open the potential for an empowering partnership with our mind, allowing us to “become the change we want in the world.”

Lección 9: Dissolving Judgment With "Shared Presence"

In this meditation, we try a technique that Stephanie developed, called "Shared Presence." This tecnique connects us to others, while melting that habit of negative judgement – including how we perceive (or fear) the judgement of ourselves and others. This lesson invites you to open up to receive what is happening in each moment with more acceptance.

Lección 10: A Quick Easy Way To Shift Your Thoughts & Feelings - Positively!

This is a fun, light, diaphragmatic exercise that instantly releases endorphins which stop the sympathetic nervous system from releasing cortisol and allow for a greater sense of joy and well-being. The sound of the exercise tends to create a humor/laugh response that can “pop” negative thinking or judgment as it arises. There is also a special fun “bonus” at the end. Consider this lesson the “feel good icing” to wrap up the last 10 days of this course.

Reviews

Thank you for the creative, effective, and easily applied techniques to diffuse unwanted thoughts.

What a fantastic course, with practical techniques that help navigate difficult emotions.

This was very helpful, a wonderful course! I will do it again, too. Thank you!

So many different options on how to address negative thoughts!

I thoroughly enjoyed this course and added many new tools (techniques) to my tool kit. I especially liked the the 3 bounce chuckle. Thank you for sharing your insights! Namaste. 🙏

It just got better and better. I spent way longer than 10 days going through it and relistening. It is worth soaking it all in and absorbing it rather than rush and complete in 10 days.

This is an amazing piece of work. Thank you for creating a very practical course filled with exercises designed to keep debilitating negativity at bay. Sharing your personal experience brings them to life and adds a remarkable stamp of authenticity.

Wonderful course, I will definitely take it again in order to better integrate the practices. Very practical exercises that we can use every day to feel better and release all the tension we accumulate in our daily lives.

I absolutely loved this course. Will definitely go through it several times, and will also recommend it to others!

Thank you, these strategies are easily applied to my daily life!

One of the best course I’ve taken here. Lots of practical tools to add to my tool box. Thank you for taking the time to teach me those strategies!

I struggle with negative thoughts and these strategies will definitely help me to be more positive. Thank you.

This course made me more aware of how my emotions feel in my body- I’m definitely going to be laughing a lot more going forward! Thank you

I’m excited to do this entire course again…every year…for the rest of my life! The teacher is so genuine, so calming, so kind—and the sessions are STUFFED FULL of actionable, helpful tips and the understanding to back them up. Thank you for putting this content into the world!!

Extremely practical, helpful and fun, thank you! A lot of insights and new tools. Great blessings, and gratitude. 🙏😀❤️🙏

Thank you for these wonderful tools! I am neuro-atypical and sometimes accessing feelings (emotions and physical sensations) is difficult - I just notice when it’s too late and tension has manifested in unwelcome ways. Simple solutions to identify and release negative feelings earlier are priceless.

Thank you. Many great exercises and tools. I recommend making notes and practicing as it helps to internalize them when I need them the most. I plan to retuen again and again.

Wow! THIS is how you design a course. Everything from the content to the presentation was perfect. The last session in particular really resonated with me and had me giggling on my morning walk. If anyone had seen me, they probably thought I’d lost the plot. Far from it though, thanks to your teachings, I’ve found the plot. 👍

Even this teacher’s voice can lift one’s spirits. Good energy and a good course with lessons to bookmark and come back to if need be.

This was amazing. I like that this class was largely somatic, not a lecture on how to be. There are so many practices here to shift feelings and awareness. 😊