Hello,
My name is Hilary Lafon and I'm so grateful that you've joined me today to explore weekly affirmations,
Reprogramming negative self-talk.
Before we begin,
I just want to start by talking about how becoming aware of negative thoughts and self-talk is the first step towards reprogramming our brain for happiness and to create the life we want to live.
For some of us,
Our negative self-talk stemmed from childhood experiences,
Statements that were spoken to us by those we trusted.
Those hurtful words then continued to take shape until we believed them ourselves and spoke them regularly in our own minds.
The great news is that science has shown us we can reprogram our minds just as if we were rebooting and reprogramming a computer or electronic device.
We have the power to change.
I believe in myself and in you and with enough practice and repetition,
You will believe in yourself as well.
So let's begin.
Find yourself in a comfortable position with your eyes closed.
If you have a busy mind or feel tense when you close your eyes,
Feel free to leave them open and cast your gaze downward.
Let's start by relaxing our body.
One of the first steps to mindfulness is reminding our body that it knows how to relax and by listening to the sensations that arise,
It helps us to be in the present moment so that we're more thoughtful and aware to the voices in our head and the things of which we would like to change.
So sitting upright in your chair,
Feet flat on the floor,
Eyes closed,
Spending a few moments noticing how you feel emotionally.
We're not trying to change anything here,
We're just noticing.
Notice how you feel physically.
If your body's already at ease,
If there's areas that your body could relax a little more.
Let's incorporate our breath to help our body relax.
So exhaling all your breath out,
Inhaling deeply through the nose for the count of four,
Two,
Three,
Four and exhaling through the nose or the mouth for five or six,
Two,
Three,
Four,
Five,
Six.
Two more times together,
Inhale through the nose and exhale through the nose or the mouth with the exhale slightly longer than the inhale.
This reminds our body that it's time to get into the rest and digest.
One more time,
Inhale and exhale.
Allow your breath to come back to its natural rhythm,
Breathing in and out,
Noticing if there's any tension in your feet,
Relaxing your toes,
Your ankles,
Your shins and knees.
With your next inhale and exhale,
Allow your thighs and your hamstrings to soften and fill your seat in the cushion or on the floor,
Feeling rooted and grounded and strong.
With your next few breaths,
Allow your belly to be soft and hang heavy.
Although we're sitting upright and alert,
We're allowing our muscles to just melt and soften.
If your mind is wandering,
That's okay.
That's what minds do.
Just allow your breath to be your anchor to help keep you on path.
Notice any sensations you feel in your chest area and in your throat.
Allow this next wave of relaxation to wash over your head,
Down your spine,
Relaxing your shoulders,
Upper back,
Mid back and low back.
This next breath is dedicated to your neck and your arms and your hands.
So inhaling deeply,
Exhaling completely.
Lastly,
Notice if there's any tension in the forehead,
The back of the head,
Around the eyes,
Nose or mouth and create some space from the roof of the mouth and the bottom of the mouth,
Letting even your tongue relax and hang heavy.
Feel yourself in this relaxed way of being and remembering that what you tell yourself becomes your reality.
So let's say some things to reprogram our negative self-talk.
I encourage you to repeat after me in your mind and as you do,
Just allow your body to soften.
Repeat after me,
I may have been told early on in my life to do as you are told or you can't do that but I know I am strong enough to follow my own path.
I may have been told early on in my life to do as you are told or you can't do that but I know I am strong enough to follow my own path.
Although it feels as though others affect my choices,
I am in control of my life.
Although it feels as though others affect my choices,
I am in control of my life.
I feel truly in my heart and soul that I am a good and loving person.
I feel truly in my heart and soul that I am a good and loving person.
Having people I trusted in my life let me down does not take away from the fact that I can trust myself and my decisions.
Having people I trusted in my life let me down does not take away from the fact that I can trust myself and my decisions.
I know that I can do whatever I set my mind to because I am intelligent and resourceful.
Making mistakes along the way is part of the journey and I am aware enough to learn the lessons each one offers.
Making mistakes along the way is part of the journey and I am aware enough to learn the lessons each one offers.
I belong here in my home,
My job,
My community,
My family and friends and I make positive contributions to each area of my life.
I belong here in my home,
My job,
My community,
My family and friends and I make positive contributions to each area of my life.
It is okay to be human and to feel all the feelings that come my way without numbing or running from them.
It is okay to be human and to feel all the feelings that come my way without numbing or running from them.
I truly believe my needs and wants are extremely important and valued.
I do not need to seek acceptance and guidance from others as I can and do trust my inner wisdom.
I do not need to seek acceptance and guidance from others as I can and do trust my inner wisdom.
If your mind has wandered,
Come back to the breath,
Taking a deep inhale and an even longer exhale and notice for a moment how you feel now compared to when we started about 10 minutes ago.
Thank yourself for spending some time nurturing yourself and helping you grow and create the life you want to live.
When you're ready,
Open your eyes,
Have some movement,
Look around your space with curiosity.
Thank you for allowing me the precious gift of your time.
Until next time.
