Positive Self-Talk: Empower Your Inner Voice - by Ashley Chymiy

COURSE

Positive Self-Talk: Empower Your Inner Voice

With Ashley Chymiy

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.

FearStress & AnxietyMotivationPerformanceConfidenceHealth & HappinessSecular MindfulnessSecularMindfulnessMindfulness Meditation

Meet your Teacher

Ashley Chymiy
Boulder, Colorado, USA

Ashley Chymiy is a certified mindfulness and compassion meditation teacher living in beautiful Boulder, Colorado with her husband and three sweet fur babies. Ashley believes we all have the inner resources to lead ourselves and others with courage, kindness, and insight. But the way we relate and talk to ourselves shapes our lives in profound and lasting ways. This course, "Positive Self Talk: Empower Your Inner Voice," is an invitation to make friends with your mind, drawing on neuroscience, mindfulness, positive psychology, and intrapersonal conflict resolution, to cultivate more harmony and peace within yourself. May the insights and practices shared in this course assist you in befriending your mind, and turning your own inner voice into a source of strength, resilience, and inspiration. Ashley has an MA in Peace Studies and BA in Religious Studies and Philosophy, and is an ICF-certified (ACC) whole person coach, and the host of the Mind Made Up podcast. She supports mindful leaders around the world in owning their voice and authentic message with confidence.

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10 Days

7.9k students

4.9 stars

13 min / day

Fear

English

Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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4.9 (465)

Recent Reviews

Roisin

February 3, 2026

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

Bill

December 2, 2025

Very helpful. I will revisit this course to build a stronger foundation.

Avinash

November 4, 2025

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

Jenn

October 30, 2025

Great course!!

Abby

October 10, 2025

Thanks for putting this together. I loved your outline how you combined education and meditation into each module. This really helped me to learn how my self talk has been holding me back and learn how to start to make a positive improvement. I think I’ll take the course again and again. There is so much to learn here!!

Chelsea

August 5, 2025

Thank you so much for creating this course and putting so much work and effort into it. This was exactly what I needed in my life as I was really beating myself up. Now when negative thoughts pop up I have another more powerful voice, that I trust more, counterbalancing. We all need to learn to give ourself a little grace and create healthier thoughts patterns.

Karim

July 26, 2025

I love it I love it I love it

Linda

July 23, 2025

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!

Sophie

July 17, 2025

This course has really helped me on my healing journey, it has given me the tools to build my self compassion and to be kinder to myself after being very horrible to myself for so long! Thank you!

Gary

July 9, 2025

Absolutely perfect across the board! Strong message with a soft and kind delivery. Works well! Highly recommend this teacher!!! She brings forward and sews so many different approaches together in a coherent, positive, and easily understandable way that it sinks deeply into my mind. Then, later when I get into self talk trouble, I can tap into my learning and swim out of it like going down the shoreline escaping from a riptide, rather than swimming against it.

Ronnie

June 16, 2025

Excellent self reflection

Kristina

June 9, 2025

I think this has the potential to be extremely helpful to me. I know sí will need to review the course often for this to be the case. I might make a plan to include a class in my meditation schedule a few times a week so I can make positive self talk a natural part of my life.

Adriana

June 3, 2025

This is an amaizing class. It has complemented the cognitive Processing Therapy I have been doing. Every morning I hear this class and my day is better. My thinking is beginning to change. Thank you so much

Louisa

May 30, 2025

So grateful for Ashley and this course. Revelations I wished I had learned years ago. Stay with it to the end! Ashley is a soothing and loving guide on this journey. Will play it again for reinforcement.

Jen

May 18, 2025

Thank you Ashley. I found your course very helpful. When I started this course I was really struggling with negative self talk, and it was impacting my daily life in many ways. All of the techniques and tips you share are great but I love the ladder technique. Since completing the course I'm correcting my inner critic and replacing the negative thoughts with more positive/neutral alternatives. I also have a lot more compassion for myself. Thank you again, many blessings to you.

Aimee

May 15, 2025

This course has been massive for me. My inner voice has felt seperate to myself for so long and reconnecting with it has been special and powerful. I still have a long way to go but having a deeper understanding of how the nural pathways work has helped me acknowledge when I have fed the wrong path. Thank you so much for your guidance in this, it will walk with forever now. AHO x

Tony

May 10, 2025

Thank you for a wonderfully insightful course which I have found truly helpful.

Paul

May 9, 2025

Thank you so much for reinforcing new skills to help me regain resilience and inner peace.

Kimberly

May 7, 2025

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

Tim

May 1, 2025

Very glad and thankful to have found this course. My patterns of negative self-talk, regret and catastrophizing are long-ingrained in my 64-year-old psyche, along with a dose of “never-good-enough” perfectionism. I was aware that these old patterns can be changed and redirected - but it’s easier said than done. Ashley’s course seemed to strike a perfect balance (for me) on many fronts. The brief daily talks clearly present “why” and “how” we create the negative talk tracks in our heads. She refers to scientific data and academic knowledge to support key points -- which I liked — but doesn’t bore us with too many details. The ideas and techniques for countering negative self-talk are easy to grasp and practical. Likewise, the mindfulness breaks and affirmations are straightforward and very relatable. Ashley also has a pleasant voice and comes across as supportive and genuinely interested in helping us grow. I’m sure I will do this course, or at least parts of it, again to reinforce my practice of these techniques.

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