Changing Self-Talk

Step into this safe space to identify negative self talk, release it for the highest good, and send love to its origin. Allow yourself to be guided to choose a powerful affirmation to replace this self talk and increase your love of self and others. This meditation was recorded live.

Transcript

So get yourself into a nice comfortable position.

If you're in a chair,

Get your feet firmly planted on the ground.

You can always meditate lying down,

But sometimes people fall asleep,

So I'll leave that up to you.

Go ahead and close your eyes.

Take a couple of big deep breaths,

Just like we did last week.

You want to breathe all the way down into the belly and then out through the mouth.

Go ahead and put your hands on your low belly.

Take a big deep breath into that belly and let it out with a big sigh.

Do that two more times and once more.

Notice a shift in your energy already just from doing those three deep breaths.

Take another deep breath into the area of your body where you feel the most tension.

If I re-enter my shoulders,

So I'm going to take a nice deep breath,

Focusing my attention on the shoulders.

Feel yourself start to become present in this moment.

Feel your feet on the ground,

Wiggle your toes a little bit if you'd like.

Bring your hands to your heart,

Either in a prayer position or over the heart like this and take two or three deep breaths directly into the heart center.

Start to notice how you've been feeling about yourself lately.

Let go of any judgments that come up and if you have some emotions rising,

That's totally normal,

That's okay.

Just pause and take a deep breath as needed and step back into this neutral state that we're in right now.

We haven't gotten into anything super emotional yet.

You can always wiggle your toes if you feel yourself getting pulled out of a neutral state.

This takes practice,

So don't feel like you have to be perfect at it the first time we try.

You can keep your hands on the heart if that feels appropriate or you can relax them down into your lap.

I want you to start thinking about your self-talk.

What are the things that your mind is telling you when you're not listening?

What are the tapes that are running in your mind when your attention is elsewhere?

You might have multiple things come up and just breathe through this for a moment.

Let all these tapes run through your mind.

Bring your awareness to these thoughts,

To this self-talk.

And as you do this,

Your attention will be drawn to the self-talk,

To the phrase that you are meant to focus on today.

If you're having a hard time settling on something,

You can always focus on that deeply rooted idea that we are not enough.

That's what's at the base of all self-talk.

So if you're not coming up with something specific,

That's okay.

You can think about this idea that you are not enough and that may be enough to trigger something specific.

I am not pretty enough.

I am not smart enough.

I am not successful enough.

Whatever comes up,

Just give yourself another minute,

A couple more deep breaths to identify this self-talk.

You may feel this in a part of your body and you can always bring your hands back to that part of the body if that feels good.

And again,

If you have emotions coming up,

Just continue to breathe.

After a few deep breaths,

Generally the neutral mind will come back into play.

The emotions will settle.

Once you have your self-talk phrase in mind,

I want you to imagine saying that to another person.

I want you to picture what it would feel like if you said that to your partner or a friend or your child or a parent.

It's probably something you would never say to somebody you cared about.

So why would you say this to yourself?

Let this phrase stay with you for another few moments,

Recognizing that this thought does not serve you,

This thought does not serve the universe.

This thought does not increase love in your life or in the lives of those around you.

And allow yourself to recognize that it's okay to release this thought,

This self-talk.

Let yourself recognize that it's okay to treat yourself with the same amount of love you treat those you care about.

Continue to sit with this for just another moment.

We really want to experience bringing this thought into our full awareness.

It's not running in the back of the mind anymore.

It's not whispering in our ear as we go about our daily lives.

It's fully in front of us.

It's fully present in our awareness.

And recognize wherever this thought came from does not need to be held on to any longer.

Maybe you're getting a picture of the first time somebody said something to you that triggered this self-thought as a child or a teenager or even an adult.

Part of releasing this thought is also sending love and forgiveness to the person who said this to you first.

Recognizing that they had their own self-talk running through their mind that they projected onto you.

So as we release this thought,

Let's do this with love.

Imagine yourself beaming love and light out of the center of your heart toward the origin of this thought,

Toward the person who first said it to you or the situation in which it came up.

Really let yourself feel love for this situation,

For this person,

Recognizing that they're in the same boat you're in now.

They were just repeating their own self-talk.

You don't have to keep their thought as your thought any longer.

Take a nice big deep breath in and let it out with a big sigh.

And do this again and this time as you sigh,

As you breathe out.

You can use your hands with this if you want to.

Picture yourself sending this thought down and out through your feet into the earth where the energy can be recycled for a more loving purpose.

Feel this flow of energy as you release this thought down and out of your energetic field.

Give yourself a few moments to really let this thought go.

You can picture yourself putting it in a balloon and letting that go.

You can picture yourself planting it in a garden and watering it with love and letting something beautiful grow out of this painful thought.

Whatever image comes to your mind here is the right one for you.

And when you're ready,

Bring your hands back to your heart.

Now we are going to replace this thought with a beautiful affirmation.

Let that affirmation come to you.

It will come into your mind if you stay still and calm.

It could just be the opposite of the thought.

It could be something a little more complex.

Whatever comes to you is perfect.

And as this affirmation comes to you,

You'll add the phrase,

I am enough at the end of it.

Take your time with this.

Really let yourself develop this affirmation.

If it came fully formed,

Leave it alone.

But if it needs a little tweaking,

That's fine too.

Whatever feels right.

And then as you're ready,

I want you to say this affirmation out loud three times.

I'm going to say mine once just so you can hear the emphasis I want you to use and then I'll stay quiet so that you can do this at home.

The universe fully supports me.

I am enough.

Whatever your affirmation is,

Say it out loud three times now.

Taking as long as you need to,

Taking breaths in between if you need to.

This could be an emotional experience and that's fantastic.

If it is,

Just let it happen that way.

Come back with your hands on your heart gently when you're done.

Notice how things may have shifted in this area,

In this heart center.

Maybe you feel lighter.

Maybe you feel more buoyant,

More open.

Maybe you're feeling that love.

You're flipping the switch and sending love to a place that was dark before.

Give yourself credit for this.

Let yourself feel gratitude for your willingness to do this work.

You can repeat this meditation as many times as you'd like with as many different self-talk thoughts as you can come up with.

But focus on one affirmation at a time for at least a week before you move on to the next one.

Repeat this affirmation anytime you can think about it during the day.

When you wake up in the morning,

Say your affirmation three times out loud if you can,

Or just think it if you can't say it out loud.

As you're brushing your teeth,

That's a great time to think your meditations to yourself.

If you're sitting at a red light in traffic,

Say your meditation,

Your affirmation out loud.

Take a deep breath before and after and say your affirmation out loud as many times a day as it comes to you,

Think it in your mind as many times as it comes to you.

One more time,

Say this affirmation out loud,

Or if you can't where you're at now,

Think it word by word as though you're speaking to yourself with love.

Imagine that you're holding a tiny baby and singing this as a lullaby to such a precious being.

You are that precious being.

Sing this beautiful affirmation as a lullaby to yourself tonight and every night for the next week.

Prepare to see the changes in your life as you repeat this affirmation,

As you let go of that self-thought,

That self-talk,

As you release that and replace it with a more loving,

Beautiful phrase.

Take three more deep breaths in through the nose and out through the mouth.

Notice how your energy has shifted here.

Is your mind quieter?

Do you feel more present in your body?

Do you feel heavier and more relaxed?

Has your emotional state shifted?

And again,

Release any judgments here.

If you don't feel different,

That's okay.

But if you do,

Just notice that.

Notice the power of this practice of meditating and remember that coming back here every week will pay dividends throughout your life,

Throughout your relationships.

As you're ready,

Let your breathing completely relax.

Wiggle your toes and fingers a little bit.

Bring yourself back into this moment.

As you're ready,

You can open your eyes.