Mindful positive self-talk script 1

Negative self-talk can hold you back from success. Mindfulness allows you to recognize and respond to these thoughts with wisdom.

In this exercise, you will use the power of positive self-talk to build a positive and confident future.

When you speak to yourself, you want to communicate the best possible version of yourself. When you talk to yourself positively, you can become more creative, more resilient, and more motivated.

Begin by finding a comfortable posture. Allow your body to relax and allow the mind to settle.

Bring your awareness to the breath, noticing how it feels in your body. With each inhale and exhale, you can see that your breathing is natural, automatic, and effortless.

Now, notice your body, and imagine that you are being held by a loving hand. Imagine that your body is healthy and strong, and that your mind is calm and peaceful.

Imagine that your mind is a clear pool of water, and that your thoughts are like ripples in that pool.

As you begin to talk to yourself, bring awareness to the sounds you hear, and make sure that they are supportive. As you listen, you will notice that the voice in your mind is different than the voice you hear in the outside world.

When the mind becomes still, your thoughts are more likely to be supportive. Even when you aren’t happy, there are thoughts that are kind, gentle, and supportive.

You can find these thoughts in the body, in the breath, in the environment, and in your memories.

You can also find support in the words you use. You can find a way to express your thoughts to yourself in a way that is kind and compassionate.

To begin, say something to yourself that you would like to say. It doesn’t matter if it’s true or not, just something you would like to hear. You can imagine a way to say it. You can write it down or say it out loud.

If you’re not comfortable speaking to yourself, you can imagine yourself saying the phrase to a friend.

Now, think of something you don’t like about yourself. What is that? This may be something you believe about yourself, or it may be something you actually experience.

When you notice something that you don’t like about yourself, bring your attention to it and hold it for a moment.

Now, look at the ways you can be kind to yourself. You might be able to find a way to speak to yourself in a way that encourages you, or you might be able to tell someone else about what you’re struggling with.

Whatever you choose, when you speak to yourself in a positive way, you will have a new understanding of who you are and what you can do.

After a few minutes, open your eyes and bring your awareness back to the present moment.

Rest in the present and be aware of the experience of the body breathing.

Mindful positive self-talk script 2

There are times when we hear ourselves say, “You always do this!” Or “You never do that!”

When you engage in self-criticism, you become the victim of your thoughts. This makes you feel powerless, and you can feel the sense of isolation.

In this exercise, you will use mindfulness to change your self-talk. Instead of criticising yourself, you will say positive things about yourself.

Sit quietly, close the eyes, and breathe mindfully for a few minutes.

Take a moment to notice your body and the environment.

What sounds are in the background? What are you doing with your hands? Notice the way your body sits. Are you slouched or upright?

What thoughts are running through your mind?

Now, turn your attention to a specific aspect of your personality. Take a few breaths and notice the quality of your thoughts. Is it a judgment, an image, or something else?

Once you have located this aspect, bring your attention to it and begin thinking about it.

Focus on something you like about yourself. Do you like your personality? Your looks? Or maybe you like your brain, the way you can think.

Just notice something you like about yourself and think, “I like …”

Repeat the phrase a few times, and pause to notice each time. Just notice what you like. Don’t label it, just be with it.

Continue this for several minutes, noticing something you like about yourself and thinking, “I like …”

Eventually, bring your awareness back to your surroundings. Notice how you feel as you notice something about yourself. Does the thought of your qualities make you feel more powerful? More hopeful? More secure?

When you’re ready, open your eyes and bring your awareness back to the present moment.

You may find that you feel more powerful and secure after this exercise. Even if you don’t, just notice the experience of being present, knowing that there are things you appreciate about yourself.

Mindful positive self-talk script 3

In this guided meditation, you can bring mindfulness to the way you talk to yourself.

Begin by taking a few moments to find a comfortable posture in which to sit. Bring attention to the sensation of the body breathing.

Now bring your awareness to the experience of thinking. As thoughts come, pause for a few moments, allowing them to come and go.

As you think, notice if the thoughts are pleasant or unpleasant. You can acknowledge the thoughts you have as they arise, or you can label them with the words “thinking” or “thinking about.”

When you find that you are caught in a story about yourself, bring your attention to that story.

Notice the emotions that accompany this thought, and acknowledge those emotions.

Next, identify the storyteller and connect with that individual’s intentions. Ask what this story is trying to do. Do you want to make yourself better? Do you want to make someone else feel worse?

When you find a story that you wish to change, you can label it, but more importantly, you can offer kindness to the storyteller.

Use these phrases: I know you have a story about yourself that is not true. I know you have hurt other people.

May you be free of this story.

Repeat this process as many times as necessary.

After about five or 10 minutes, return to your body. Bring your awareness to the breath and the sensation of the body breathing.

Breathing mindfully is the foundation for practicing positive self-talk. This meditation is a good place to begin.

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