Words Of Encouragement 1 (No Music)

We all need a little encouragement, especially when we're struggling. In this meditation, you will receive some cheerleading and practice speaking to yourself in a supportive way. In Dialectical Behavior Therapy, we consider this an important skill for getting through a difficult situation. We call it "Improve the moment with words of encouragement".

This recording has no added music.

Transcript

Welcome, This is a short self-cheerleading meditation script for when you need some words of encouragement and maybe you need to change your self-talk a little bit to help support you in this journey through life. So start by finding a quiet and comfortable place to sit or lie down. Make sure you're comfortable. These four minutes are a respite for you. Give them to yourself like a gift. Now close your eyes and take a deep breath in through your nose. Hold for a moment and then slowly exhale through your mouth. Let go of any tension you might be holding in your body. If you need to wiggle or you need to stretch a little, That's good. Continue to breathe slowly and deeply. As you settle into your breath, Begin to focus on the following words of encouragement. Repeat them silently to yourself, Synchronizing them with your breath, Letting their meaning sink deeply into your mind and heart. Let's start by breathing in through the nose. As you breathe in, Thinking, I am strong. Breathe out, I can handle this. Repeat, Breathing in, I'm strong. Breathing out, I can handle this. I can handle this. Let's sit with that for a moment. And now breathing in, Saying to yourself, I'm capable and on the exhale, I can do this. Let's do that one more time. Inhaling, I am capable. Exhaling, I can do this. And now breathing in, I am resilient. And exhaling fully, Releasing any doubt, I will get through this. Breathing in, I'm resilient. Exhaling, I will get through this. Feel the strength in your breath as you continue. I am worthy. Breathing out, I believe in myself. Let each breath fill you with confidence. I am enough. I trust myself. Now as you breathe in, Visualize yourself overcoming challenges. I am powerful. I have the courage to face these challenges. Exhaling any last lingering fears, I have overcome challenges before and I can do it again. I have what it takes. We're going to repeat these affirmations a second time. I want you to really let go of the breath and tune into the feeling sense of each word, Letting the power of these words, Of these encouragements resonate within you. Imagine a bright light of confidence and strength growing inside of you, Filling you with a sense of calm and determination. Here we go. I am strong. I can handle this. I am capable. I can do this. I am resilient. I am resilient. I will get through this. I'm worthy. I believe in myself. I am enough. I trust myself. I am powerful. I have the courage to face these challenges. I have overcome challenges before and I can do it again. I have what it takes. I can do this. Begin to bring your awareness back to the present moment. Wiggle your fingers and toes. Stretch if you need to. Stretching. Feel that light of confidence spreading through your body as you twist and stretch your muscles. Take one final deep breath in, Holding for a moment and exhale slowly. When you're ready, Gently open your eyes. And carry this sense of encouragement and self-belief with you throughout your day. Use this meditation whenever you need a reminder of your strength and your resilience. You are capable of amazing things. You truly are.