How to create a positive affirmation

There are many different ways that positive affirmations can nourish you and bring positive change into your life. The science shows that affirmations, when practiced regularly can help you rewire your negative beliefs and stressors. They help you get in touch with tough emotions like stress, fear, anxiety and depression, they help you take the action needed to manifest your intentions and dreams, help you cultivate loving-kindness, self-compassion and gratitude, and can help you overcome negative self-talk. That is a lot to offer for something that takes less than a minute to practice!

Here are three different ways to create your affirmation depending on what you are working on  :

1. OVERCOMING FEAR AND ANXIETY
   • Begin by thinking of the worst case scenario of your anxiety or fear.
   • Be aware of the specific fear/anxiety, what are you afraid will happen, and what the specific outcome will be. For example : I am afraid I will make a fool of myself when I give this speech, everyone will ridicule me, I will feel ashamed and worthless.
   • Think of a word or scenario that is the far-reaching opposite of your fear. For example: Imagine yourself giving a talk in front of the united nations as a respected leader.
   • Imagine yourself in that scenario and observe how you feel physically and emotionally. Using the example above you may feel confident, empowered, trustworthy, compelling and persuasive. 
   • Let these words sink into your heart as if they were true. If they seem implausible change your scenario and words so they seem somewhat believable.
   • Notice how it feels and imagine that feeling overcoming every cell of your being. See if there are any heart centered words that reflect your feeling. For example : flowing, radiating, shining, overflowing.
   • Think of one action you have already taken that will help support your affirmation. For example "I know the material and have practiced my speech"
   • State your affirmation in the present tense as if it where already true
     • Begin with words like "I am"
     • Using the examples above add the word that reflects how you feel 
     • Add the word you have chosen for your far reaching opposite
     • Add the action you have taken 
   • Your affirmation will look something like "I am overflowing with confidence"
   • State your affirmation three times, from our heart.
   • Your affirmation becomes your mantra whenever similar tough emotions come up.
2. CULTIVATING DREAMS, COMPASSION, POSITIVE INTENTIONS
   • Think of a person, word or scenario that reflects how your life would be if it were full of what you want to cultivate. If you imagine a person imagine how it would feel to be them. For example: Abundant, Inner Peace, Compassionate. 
   • Imagine yourself living this life and let the feeling sink into your heart as if they were true. Observe how you feel physically and emotionally.
   • Imagine that feeling overcoming every cell of your being. See if there are any heart centered words that reflect your feeling. For example : flowing, radiating, shining, overflowing.
   • Think of one action you have already taken that will help support your affirmation. For example "I have been meditating"
   • State your affirmation in the present tense as if it where already true 
     • Begin with the words like "I am"
     • Using the examples above add the word or words that reflects how you feel 
     • Add the word you have chosen to reflect what you want to cultivate
   • Your affirmation will look something like "I am overflowing with self-love and abundance"
   • State your affirmation three times, from our heart.
   • Your affirmation becomes your mantra whenever the same tough emotion peaks it head out.
3. REFRAMING NEGATIVE SELF-TALK
4. • Bring to mind one thing that you have said to yourself that is degrading. 
   • FORGIVE YOURSELF – YOU ARE STILL LEARNING TO LOVE YOURSELF COMPLETELY
   • Think of a word or sentence that is the far-reaching opposite of your negative self-talk.
   • Let these words sink into your heart as if they were true. If they seem implausible change the words until they seem somewhat believable. Think of something you have already done that supports this positive.
   • This is the root of an affirmation that you can use whenever you hear yourself speak the same negative words.
   • Notice how it feels and imagine that feeling overcoming every cell of your being.
   • Your affirmation will look something like "My heart is full and beautiful"
   • State your affirmation three times, from our heart.
   • Your affirmation becomes your mantra whenever you hear yourself saying the same negative self-talk.

A few final note. Your affirmation should always be in the present tense without subjective words like "I am working on" or "I am trying". It is important to find an affirmation that you can somewhat envision and imagine as possible. If you can't imagine you are "Radiating Inner Peace" then what is a step on that path? It may be "I am planting the seeds of inner peace". 

Namaste, Katlin

What affirmations did you come up with? Leave a comment and let me know.