Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
Lezione 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.
