Affirmations: an introduction
Affirmations are empowering, positive, and self-affirming statements grounded in personal values. When working with affirmations, known in yogic tradition as mantras, you can speak them out loud or repeat them silently in your mind.
Who benefits?
The intention of this practice is to help transform negative thinking patterns into positive ones. This transformation in thinking has positive impacts on individual mental and physical health. Affirmations can create a sense of future focus allowing individuals to determine actionable steps to attaining their goals.
General Benefits of Affirmation Practices
Connects with personal values
Improves confidence
Improves sense of self
Maintains healthy self-integrity
Reduces negative self-talk and self-criticism
Reduces negative thoughts
Soothes anxiety symptoms
Whose it for?
They can be particularly helpful for individuals struggling with negative thoughts and self-criticism, in people looking for a mantra meditation practice or for mindfulness tools. If you’ve ever been told that you are hard on yourself or you could be kinder to yourself then these practices may land for you.
Does it even work?
It sounds a little like pop-psychology that just by thinking positive, kind things we can change our experience. Yet there is scientific data that suggests there are real benefits from incorporating affirmation practices.
A study using MRIs confirmed that self-affirmation practices engage the part of the brain responsible for positive valuation and self-related information processing. This improves our ability to process information and make decisions when challenging situations arise, as there is an increased sense of self-value.
Other studies indicated using affirmation practices can decrease stress levels and experiences of ruminating on dark thoughts.
Give it a Try!
Here’s two different affirmation practices. Each one has a theme and includes three affirming sentances. Phrases are repeated together for five minutes. Give it a try and notice what comes up for you.
Above are two examples. Maybe these words resonate or maybe you feel inspired to make your own affirmation practice. You might think of these as a loving reminder to self.
Want more resources?
Read: introduction to mindfulness
Watch: meditation playlist on YouTube
