Guided Mindfulness Exercise

This exercise is designed as a step-by-step guide to help you navigate through moments of negative self-talk and redirect your thoughts into a more positive and mindful space. Follow the instructions below during your session:

Step 1: Settling In

• Find a comfortable and quiet space where you won’t be disturbed.
  
  
  
• Sit in a relaxed position with your back straight and your hands resting on your lap.
  
  
  
• Close your eyes and take a few deep, calming breaths.
  
  
  
  
  
  

Step 2: Noticing Your Thoughts

• As you settle in, begin to observe your thoughts without judgment. Notice when negative self-talk emerges.
  
  
  
• Acknowledge any negative thoughts you have, then gently shift your focus away from them.
  
  
  
• Use your breath as an anchor to bring your attention back to the present moment.
  
  
  
  
  
  

Step 3: Redirecting Negative Self-Talk

• When you catch yourself engaging in negative self-talk, pause and mentally label it as "negative."
  
  
  
• Gently replace the negative thought with a positive or neutral observation. For example, if you think "I’m not good enough," redirect your thought to "I am doing my best and that is enough."
  
  
  
• Repeat this process as needed, using your breath to stay anchored in the present.
  
  
  
  
  
  

Step 4: Returning to the Moment

• After practicing this exercise for several minutes, slowly bring your attention back to your surroundings.
  
  
  
• Open your eyes when you're ready and take a moment to reflect on your experience.
  
  
  
  
  
  

By following these steps, you can develop a positive inner dialogue and gradually shift away from habitual negative self-talk. Remember, this is a practice—be patient with yourself and allow the process to unfold naturally.

Positive Affirmation Wrap-Up

In this cool-down session, we'll conclude our mindfulness practice by reinforcing positive self-talk through strategic affirmations. Take a few minutes to focus on the following steps:

Step 1: Settling In for Reflection

• Sit comfortably and close your eyes once again, taking a few deep, calming breaths to center yourself.
  
  
  

Step 2: Repeating Positive Affirmations

• Silently or aloud, repeat positive affirmations such as "I am enough," "I deserve happiness," and "I am capable of overcoming challenges."
  
  
  
• Let each phrase sink in and feel its truth resonate within you. If memories of negative self-talk arise, gently refocus on these affirmations.
  
  
  

Step 3: Reflecting on the Experience

• Take a moment to reflect on how this session has impacted your inner dialogue. Consider any shifts in perspective or feelings of calmness.
  
  
  
• If you feel moved, jot down any positive thoughts or insights in a journal or notebook.
  
  
  

Take these affirmations and reflections with you as you continue your day, reminding yourself of the power of positive self-talk and self-compassion.