Positive Self-Talk: Empower Your Inner Voice

We spend our lives immersed in our own inner dialogue, and positive self-talk has the power to improve decision-making, increase our self-trust, enhance our mental health, and change our lives for the better. Over the next 10 days, you will learn how to gently shift your self-talk to be more balanced, constructive, and empowering. You will practice observing your thoughts mindfully and without judgment, and recognizing cognitive distortions like personalization and emotional reasoning, and introducing gratitude, self-compassion, and equanimity into the way you talk to yourself, and about yourself. Gently pulling back the layers of self-criticism and self-judgment, to reveal your most confident and resilient self – setting in motion a powerful shift in your inner world, and a new chapter in your relationship with yourself.

Lección 1: Noticing Your Self-Talk

In this session, we will explore the nature of our thoughts, and how our daily and habitual thought patterns often contribute to regret, self-criticism, and anxiety. We will explore a gentle practice for bringing our unconscious thoughts into our conscious awareness, and noticing our thoughts and self-talk without judgment, from a neutral and unbiased perspective. Practicing this awareness is the first step in transforming our self-talk into a more supportive and empowering conversation with ourselves. We will close this session with a simple meditation, and affirmations to reinforce mindful awareness into our self-talk.

Lección 2: Recognizing Cognitive Distortions

In this session, we will explore several common cognitive distortions, patterns of thinking that can lead to unhelpful or even destructive self-talk. We will get to know distortions like all-or-nothing thinking, catastrophizing, and personalization, with the goal of preparing ourselves to recognize these distortions when in our self-talk. By identifying and recognizing these thought patterns, we can begin to find a more neutral, balanced relationship with our thoughts, and make room for more supportive self-talk and a positive shift in our inner dialogue. We will close this session with a set of gentle affirmations for reminding ourselves to observe our thoughts calmly and compassionately.

Lección 3: Practicing Self-Compassion

In this session, we introduce the concept of self-compassion and its three key elements: self-kindness, common humanity, and mindfulness. We learn to treat ourselves with kindness and understanding, recognizing that we're not alone in our struggles or the way we feel. Self-compassion encourages us to acknowledge our thoughts and feelings without judgment and to create emotional safety within ourselves. This practice forms the foundation for more positive self-talk, paving the way for supportive, empowering, and motivating inner dialogue in the lessons to come. We will close this session with a simple meditation, and affirmations to infuse our self-talk with more self-compassion and mindful awareness.

Lección 4: Building Thought Ladders

In this session, we will learn about building thought ladders to reframe negative or unhelpful thoughts. This technique is borrowed from cognitive behavioral therapy (CBT) and involves moving gradually from negative self-talk, up to more neutral self-talk, and on up to positive and constructive self-talk. It will equip you to gradually bridge the gap between your current self-talk and the self-talk you want to cultivate. We will close this session with a simple thought ladder exercise and meditation, and affirmations to affirm our ability to choose our thoughts skillfully and resourcefully.

Lección 5: Practicing And Embodying Gratitude

In this session, we will learn a simple but powerful gratitude practice for shifting your perspective from dwelling on the past or worrying about the future, to focusing on the present moment, and appreciating what you have. We will explore the many benefits of gratitude for mental and physical well-being, and close our practice with a simple meditation and set of affirmations for gently shifting your inner dialogue in a new, more positive direction.

Lección 6: Embracing A Growth Mindset

In this session, we will explore what it looks like to infuse our self-talk with a growth mindset – the belief that your abilities can be developed and improved over time, through effort and learning. You will learn the basics of neuroplasticity – how the brain restructures itself in response to new information and experiences. By cultivating a growth mindset, you will be able to embrace challenges, persist through setbacks, and move through disappointment with grace and resilience. We will close the session with a gentle meditation and affirmations to help reinforce your growth mindset in the way you talk to yourself.

Lección 7: Overcoming Setbacks With Resilience

In this session, we will explore the quality of resilience – the ability to bounce back from challenges and setbacks while reframing them as opportunities for growth. We will explore how to become more resilient through our self-talk, and how to combat our inner critic with self-compassion and empowering self-talk, ultimately improving our ability to handle stress and setbacks. We will close the lesson with a gentle meditation and affirmations to integrate resilient self-talk into our inner voice.

Lección 8: Living With Balance And Equanimity

In this session, we will explore what it looks like to introduce grace and equanimity into our self-talk. Life is full of ups and downs, and our reactions to these events often shape our experiences more than the events themselves. We'll explore how practicing equanimity, accepting life as it is without resistance, can lead to reduced stress, improved emotional regulation, and enhanced problem-solving abilities, so we can navigate life's challenges more gracefully. We will close with a gentle meditation, and affirmations to integrate a spirit of equanimity into our self-talk.

Lección 9: Building Self-Confidence And A Success Mindset

In this session, we will explore the power and practice of self-confidence – trust in our ability to learn from experience, figure things out as we go, and handle our emotions. Through gentle visualization, embracing the not-knowing, celebrating progress, and learning to run our own race, we'll cultivate a resilient, self-confident, success-oriented mindset – so we can tackle challenges and pursue our goals with determination and self-assurance. We will close with a gentle meditation, and affirmations for affirming and encoding self-confidence into our inner dialogue.

Lección 10: Cementing Your New Positive Self-Talk

In this session, we'll recap what we've learned in this course, and explore two essential practices for continuing to mindfully and consciously cultivate empowering, supportive self-talk. We will close with one final meditation and visualization, and with a longer set of affirmations reinforcing and affirming your new supportive and uplifting inner voice.

Reviews

A lovely way to start my day. Ashley has a wonderful and supportive manner. I was able to identify where I have been talking negatively talking to myself and the tools to change things. I just need to keep up with a regular practice which I think that I will. Thank you x

Wonderful course! It helped me become more aware of my thoughts and build a loving, encourageing inner voice. Thank you 🙏❤️

Great class. It is always good to be reminded of my cognitive distortions and how to accept them and come up with different ways of talking to myself. Thank you!

This course is one that I will start again. Thank you for your insights, much gratitude!

Thank you. I really enjoyed your course and feel I've acquired some tools to help me along my self-improvement journey.

What a wonderful course. Thank you for sharing . I ll be taking more of your courses . Namaste

I noticed I was struggling with self talk so I turned this course. I’m so glad I did! 10 days later I have learned so much (hello cognitive distortions!) and my self talk is shifting. Thank you so much for this offering 🩷

Strong affirmations, guided by Ashley’s beautiful and calming voice. She’s an excellent guide, making this a great course for anyone looking to improve their self-talk.

Thank you Ashley for creating such a meaningful course. I loved your gentle and kind approach and the lessons I've learned are of great value to me 🙏🏻♥️

I liked this course so much. Gentle, clear and so helpful. Thank you. Oh - my favorite nature song is gentle wind in the trees. ❤️

An approachable, enjoyable course that made self-talk feel like an accessible topic to access and work on. 10 out of 10 would recommend.

I can only say that I’m 78 years old and this is the first time I’ve ever REALLY Felt that I have immersed myself In a new way of thinking. I can only attribute this to this course. I feel like someone has finally allowed me or enticed me or forced me, or maybe just Extended her hand and brought me along in a loving way. My level of gratitude is unbounded.

This was a wonderful course and experience. Thank you so much.

It is a well-rounded course with easy to follow and brief explanations with meditation time.

Beautiful course, thank you so much, I will revisit this course to help cement your wonderful learnings and guidance 🙏🌟💖

I loved this course! I loved the affirmations and I felt like this practice was easier to do than most. These were extremely valuable skills I learned in this course.

Super content! Thank you 😊

Thank you for this course that has helped me to shift my inner critic into a more compassionate inner coach! Not only is the content and strategies in this course very helpful but your compassionate, gentle voice helped me open my heart and see clearly that the critical path really is a dead end way of communicating, internally as externally. ☀️🙏

Beautiful and very effective course to develop self-kindness and self-acceptance . Much love and gratitude to you❤️❤️❤️🙏🙏🙏🕊️🕊️🕊️

I will be coming back again..... Thank you Thank You Thank You... 😌