21 Powerful Mindfulness Affirmations for Inner Calm and Relief from Anxiety

Just like, how you can use good habits to beat bad ones, positive affirmations can be used to challenge and redirect negative thoughts.  An affirmation is a phrase or set of phrases that you repeat to yourself to affirm a belief or thought. By working with daily affirmations or morning affirmations, you can set intention into your day.  

With this list of positive affirmations, you can tap into your mind power to reduce stress and learn to live in the moment.  Not only can these affirmations help you be mindful but they can work as relaxation exercises and relaxation techniques for anxiety.  Mindfulness based stress reduction paired with positive sayings, like these personal affirmations, are sure to bring more calm positive thoughts.

Words of affirmation can be used like positive mantra’s, meaning the weight you put into them is up to you.  If you can believe these positive phrases then you can make them a reality.

Daily positive affirmations, because of the repetition, begin to feel true the more you say them.  This creates a habit of positive thinking.

I know how sucky it is to feel like you’re always worried about something on the horizon.  It feels like your mind is working against you and it starts to affect your health. I could never sleep, I always felt lethargic and tired, and something was always working against me.  

Being able to have positive affirmations for anxiety helps me to chill out.  Once I start feeling the overthinking sneak up, I can feel confident knowing that I have positive affirmation after positive affirmation to distract and bring my mind back.  By using these affirmations to create mindfulness for anxiety, you can begin to eliminate the stress caused by being too much in your head.

These do not need to be just positive affirmations for anxiety relief though.  You can use these to create more mindfulness and calm for any day.


I only exist right now.

I am calm.

I will not worry about things out of my control.

I have nothing to worry about.  

I am free from constraints.

I choose to exist right now.

I am here in the present moment.

I have the power to change what does not serve me.

I will focus on what makes me happy.

Challenges only bring me closer to my goals.  

I will be mindful and aware of my body and space.

I attract positive energy.

I am prioritizing my happiness.

My mind is calm.

I am free to let go of fear.

I will not be held back by the past.

I create the world I am in.

I surrender my fear and doubts, as they do not serve me.

All is well in this moment.

My thoughts are not me.

I choose to replace worry with love and acceptance.  

Feel free to save these affirmations for coming back to.  

Mindfulness opens the door to a calmer life where living in the moment is second nature.  Positive affirmation words like these can help to remind you to be more mindful. You can be a self fulfilling prophecy by using positive self affirmations to be the calmest, least stressed person ever!

 

How to F*cking Relax - 8 Tips for Overcoming Anxiety and Overthinking

Overthinking sucks!  I get it, I was a chronic overthinker.  I know the cycle of worry that picks up speed and builds until it is all consuming. I might even be the queen of overthinking.  

I would overthink and overanalyze every possible thing.  Random memory from my past that floods me with horrible anxiety.  Thoughts of defeat towards something that hadn’t even happened yet.  Wondering how to stop overthinking… wait am I overthinking this.  You name it, I’ve thought about it all too much.  

I’ve wanted to scream, “How do I stop thinking!?”  Scratch that. I have screamed that.  Maybe not out loud but definitely in my anxious brain.  I just wanted to relax.  I wanted to stop being kept up at night and I wanted to be able to focus.  

You see the worst part about overthinking is that, not only do you fall further down the rabbit hole the more you think, but the more you think the worse you feel.  

And suddenly you're worried about the earth falling out of the sky.  It feels like it is teetering on your shoulders and you’re just not strong enough to hold the whole damn thing up anymore.  

What if I told you that you don’t have to carry that weight anymore?  You don’t have to feel like your mind imprisons you. You are free to let it all go.  

But you have to really want it.  You have to be ready to call yourself out and get really honest.  You need to choose to live now, not yesterday or tomorrow, but right now.  Nothing else exists but the moment you are in right here.  

Are you ready to choose that?

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1. Set yourself up for success

When you are living an unhealthy lifestyle, you are even more prone to anxiety and intrusive thoughts.  By developing good habits and routines you set yourself up to feel better and have overall lower levels of stress.  Get a good night’s sleep to start the day off well, find a way to incorporate physical activity into your day, and try to eat healthy foods.  A healthy you is a happy you.  

2. Be Aware + Observation

Learn to catch yourself in moments where you are overthinking.  Acknowledging the habit of overthinking is the first real act to limiting the amount you overthink.  By learning to recognize overthinking and other anxious behaviors, you can also begin to find the causes.  Try to find the root of the problem to further your awareness.  

3. Accept it

To challenge your anxious mind, when you feel yourself overthinking, tell yourself that you cannot change the past and that worrying about the future will not get you there any faster.  Allow yourself to accept that some things are not in your control.  If you can’t change it, don’t worry about it.  This can be tough as you mind wants to worry but you have to remind yourself that things are not always in your control.  

4. Pull yourself out

This one is going to take some strength.  Once you are aware that you are overthinking, you have to bring yourself out of your head.  Accept that your mind wants to wander and then bring it back and tune into the present moment.  

5. Take Action

There’s no point worrying about something that you can’t control.  If you can change the situation or there’s something to fix or do, then do that.  Quell the worry by dealing with the problem.  

6. Find Distractions

When you start feeling anxious, the easiest way to immediately take action is to find something different to think about and focus on.  Any activity that works to get you out of your head is helpful.  

7. Schedule “Worry Time”

Give yourself time to overthink and worry as much as you want.  When “worry time” is over though, so is your overthinking.  

Feeling some overthinking come up?  Sorry, can you hold? Book yourself an appointment to let your brain go wild with thoughts.  Instead of engaging with your mind, put it off for a later date.  Not only does this stop you from overthinking in the moment but by the time you get to “later” you might have no need to overthink.  

8. Learn Forgiveness

Angry is a stew-y emotion.  It likes to hang out for too long and can build up easily if you let yourself overthink it.  Instead of finding all the reasons to be upset, learn to forgive.  This includes yourself.  Forgiveness helps you to let go of the emotions you might have towards a situation or person.  

9. Put it into perspective

Rationalize it!  In your head, explain to yourself all the reasons you have not to worry about whatever is bothering you.  Instead of worrying about what you did wrong or what might go wrong, realize that you’re probably worrying for no reason.  If it hasn’t happened yet then there’s no point putting yourself through it beforehand.  If it has already happened, know that nobody else is thinking about what you said or did, they are way more worried about themselves.  

10. Affirmations

This is a variation of distracting yourself where, when you feel intrusive thoughts you repeat a mantra or affirmations to counter your other thoughts.  Affirmations for anxiety or a line you can repeat to yourself forces your mind to break up your pattern of thinking.  Once you have recognized your overthinking, let it go and begin to repeat your affirmations.  Keep doing so until the anxious thoughts pass.

11. Embrace the present moment

This is a mindset shift.  You have to actively choose to not let yourself exist in anything but right now.  Know that thinking too much is not good for you and instead, try to embrace the present moment.  

When you can relax your over active mind and stop overthinking, you can begin to manage stress and anxiety better.  By pulling yourself out and consistently coming back to the present moment, you develop a mindset that keeps overthinking away.  Beating overthinking is really hard because like any pattern you have, it’s comfortable and easy to slip back into. Some days, all you might need is to push off your anxious thoughts and others you might try everything on this list.  Keep coming back to a place of observation and awareness and try to move back into the present moment.




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Stop Dieting and Start Mindful Eating - A Guide to Eating with Intention

When you practice mindful eating and learn to eat with intention, you can heal your relationship with food and slow down to really enjoy your meals.  Mindful eating is a powerful practice that can transform the way you look at food.

The act of being mindful helps to bring your awareness into play.  Mindful eating can be incorporating all or only some of the ideas below. Take for example…

I used to rush to get my food down, eat all the less exciting parts like veggies first, then scarf down all the carbs and protein.  All this left me with was an overly full stomach and no more food. I used to justify this behavior in that I’m just making sure to eat my food before it gets cold.  

What a silly reason to make myself uncomfortable.  

Eating, for me, used to all about getting the food on my plate, in me.  I used to believe that eating was such an inconvenience and that if I could just take a pill to get all my nutrients I would.   Even if I had spent the time to make sure that the spices were just right or after carefully peeling my veggies.

But I wasn’t ready to commit to eating my meals in silence.  So mindful eating didn’t feel like it was in the books for me.  Meditating while eating my food… no thanks!

Mindful eating is not meditating though.  Mindful eating is an all encompassment of the act of using awareness to pay attention to the ingredients, the preparation, and the impact your meals have.  That part I can get behind. I already pay attention to the ingredients in my food, I try to be aware of the sugar I’m consuming, and I follow a vegan diet.  So paying more attention to my food shouldn’t be hard, right?

So I tried mindful eating a few times and you know what I found?

Paying attention works but only if you can keep coming back to it.  It’s not sustainable to try to eat every meal in silence or even chew every bite 40 times.  

But… mindful eating works.  I didn’t lose any weight and I never had any wild epiphanies about the way I eat.  Instead, I still eat in front of the TV or with my phone in hand but sometimes I catch myself.  I notice that I am starting to eat too fast so I take a couple of bites to count the number of times I need to chew my food.  I stop myself at the grocery store from picking up food that I know contributes to environmental or health issues. I take time to smell all my food while it cooks.  

I let cooking and consuming food be more than just the act of getting nutrients.  I pay attention to the food I’m eating and enjoy eating.

If you’re looking for more ways to have a fulfilled life then this is for you! When you subscribe to my newsletter you get access to my Daily Success Driver and Habit Tracker! Both of these work together help you choose the right kind of habits and stick to them!

 
 

What is Mindful Eating

Mindful eating is the act of eating without distractions and slowing down to enjoy your food.  Mindful eating is a practice similar to mindfulness meditation in that you are taking time to observe an experience.  While encompassing yourself and the food that you are eating, mindful eating can actually include what impact your food has in the world.  Like where the ingredients came from, how the ingredients got to you, or who grew the food. While mindful eating can be rather complex and have many different layers, learning how to apply it for every meal doesn’t have to be.

Instead, it can be paying attention to how the food tastes, the textures, and the way it smells.  Paying attention to how you feel along the way is also important. Your body and mind connect through food when practicing mindful eating.  

How to

Mindful eating can actually start when you are preparing and cooking food.  You should pay attention to how everything feels as you are cutting and preparing your ingredients.  Does anything have an immediate smell?

What about once you start cooking it?  What do you smell?

Once you have finished cooking your meal and you are ready to eat, portion yourself off a smaller portion than you would normally have.  Before you sit down, make sure that there are no immediate distractions. Along with not sitting in front of the television, you should also ditch your phone.  

Take a moment or two before digging in to express gratitude for your meal, the attention it took to prepare it, and the journey that the food took before it got to you.  

Take your first bite and chew thoroughly.  Chewing your food 30-40 times would be best.  While chewing take time to note any flavors and textures that you notice.  Is it sweet? Is it spicy? Is it crunchy or soft?

Take your time to finish the remainder of your food, all the while noting what aspects you come across.  

If you are eating with others it might seem a little weird to sit in complete silence while you eat, in this case, dedicate a few minutes or a few bites to a more aware eating approach before talking with your table mates.  Remember to check in with yourself periodically, in this case, to not get too sucked into your old eating habits.

As you begin to near the end of your meal, it is important to check in with yourself and your body.  How did the food make you feel? Was it food that made you happy? Why or why not? How does the food make you feel physically?  Do you feel energized? Was it food that made your body happy but not your mind? Or vice versa? Are you satisfied or looking for more?  

Mindful eating does not have to be a complex project to complete for every meal.  It can be adopted into your normal food practices to help you strengthen your relationship to food.  

By practicing the whole act of mindful eating you can learn through awareness where your relationship with food suffers.  From this, you can then adopt small pieces of mindful eating into your everyday practice.

By taking the time to acknowledge where your relationship with food is you can begin to heal it.  If you find yourself rushing through meals, mindful eating can teach you to make healthier food choices and make eating more of a ritual than a chore.  

You have the ability to rework your relationship with food by paying more attention to the food you eat, where it comes from, and how it makes you feel.  Your mind is your most powerful tool in making the right choices for your body and the world. Mindful eating gives you the awareness needed to see the changes you need to make.  

When you take time to slow down and connect with yourself and your food, you can create a connection that fosters a healthy relationship.  Mindful eating can transform how you look at and enjoy your food. When you eat with intention you not only feel better but are more aware and more likely to make good food choices.  

 

Shower Meditation How to - Easy Visualization Technique to Clean your Mind and Body

Normally when you think of meditation you probably don’t think about doing it in the shower. Interestingly enough, meditation can be very versatile. You can practice meditation techniques throughout the day and in most activities. Meditation helps to calm and center the mind and this shower meditation is no different.

When worries and upset builds it can sometimes be difficult to let the negative feelings go. This shower meditation is designed to help you wash away stress and discomfort through the act of visualization. There are many different types of meditation to choose from and getting started with meditation is really easy.

So, let’s jump on in!

 

Surprisingly enough this shower meditation doesn’t start in the shower. It starts in the bathroom before you’ve removed your clothes.

Start by taking a deep breath and grounding into the moment.

As you remove your clothes imagine yourself peeling off your outer shell. Feel into your vulnerability.

Turn the water on and as you wait for it to become warm, listen to the sound it makes, feel the air around you start changing, and take another deep breath. Feel the air fill your lungs fully and on your exhale feel yourself loosen up and begin to let go.

Now that the water is warm, step into it. Acknowledge the feeling of it hitting your body and washing away.

From here, keeping your eyes closed can help you to focus more on the act of cleansing yourself. You don’t need to keep your eyes closed the whole time if that is uncomfortable but when you can try to close them.

Feel the warm water wash over you and imagine it softening your entire body.

Begin to wet your hair, feeling the water now running down the length of your body. As you continue to shampoo and condition your hair, imagine yourself washing all your thoughts and letting them run down the drain and out of your mind.

With your mind empty and your hair clean grab your body wash or soap to begin cleansing your body. Take another deep breath and notice the smell of the soap in your hand. Starting with your face and neck, gently wash. Imagine that every time you touch your body to the soap that some of your stresses wash away. Continuing down your shoulders and arms, all while letting go of any emotions or worries that arise. Let the soap act as a buffer between you and your negative thoughts.

Move down your torso and back and take note of your posture, finding a place that your body feels comfortable. A lot of people hold stress in their back and not only can you help that by visualizing the stress wash away but the hot or warm water can help muscle recovery.

Again move further down your body to your hips and legs, all the while letting the stresses you wash out continue to run down the drain. Finish the cleanse by soaping all the way down to your toes. Think about the soap pushing out any last worries, before stepping directly under the water again.

Let the water run down your body one last time. Visualize a white light radiating out from your head. Feel the water as it spreads the light down to the rest of your body, illuminating you. Feel the light shining through the now clean window of your mind. Hold onto the feeling before taking three deep and long breaths.

Now you can turn off the shower and get out. Once you step out to take a moment to notice how you feel.

This kind of meditation can be really good if you have a busy schedule and feel like you can’t fit anything else in, or you are just looking to find more moments in which that you can be mindful. Regardless of your situation, stresses seem to be everywhere and sometimes letting go of them can be hard.

Are you looking for a great way to make everyday awesome? My free checklist for success every day can help you do just that! Ps. Meditation might just be on the list, sign up now to receive my checklist to your inbox today!

 
 
 
 


Have you tried more unconventional methods of meditation like this? Leave me a comment telling me how your meditation went!

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3 Ways Meditation can make you More Happy

Too many of us are living in a world where the present moment is filled with thoughts of the not so present moment.  Because of this, establishing an identity that is not riddled with doubts and anxieties can be extremely difficult. Meditation can help to rewire our brains and pull us back to the present moment.  Through the practice of meditation, we can gain a better understanding of own mind and the situations we may find ourselves in.


Keep scrolling to find out exactly how meditation can help to improve your life!

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Reduce Anxiety - In the Moment Breathing Techniques

Do you know that moment of worry right before something big?  Maybe it's a job interview or dinner with the in-laws. Whatever the issue you can gain the ability to accept and control your emotions, no matter the challenge you face.  Focusing your attention on something small and relatively consistent can help to channel your feelings.

When you begin to feel doubts or worries come on try to focus that energy onto your breathe instead.  Mark the in and out breaths(Count 1 and 2, In and Out, etc.) and focus on the sensations you feel. Try not to entertain the negative emotions or get swept up in them.  Acknowledge the negative feeling but do not feed them.

By working to learn how to let go of emotions that do not serve you we can become less reactive and calmer when stressful emotions arise.  



Self Awareness - Physical and Emotional Sensations

Sometimes we are disconnected from our bodies and become unaware of the sensations we are experiencing. We can be too consumed in our thoughts that physical sensations get forgotten about.  By dedicating time to experiencing the somewhat forgotten sensations we can become more aware of them in our life day to day.

Body scans are a relatively easy way to become more in touch with the sensations in our bodies.  By taking a few moments of your day to explore different body parts and how they are feeling allows for a better dialog within ourselves.  Scanning the body can give an understanding of how stress and tension are held.

Starting from the head and working downward we can acknowledge how each body part feels and work to release any tension we might feel.  When we focus on physical sensations we allow the mind and body to feel synced.

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Perspective Shift - Acknowledging and Letting Go of Emotions

When we are faced with stress and problems, how we react can have a major effect on the outcome of the scenario.  By feeding into our emotions we can get caught up and become unable to see everything clearly. Meditation helps us to let go of our emotions.  Your emotions are not permanent nor should they define how we react. We can have strong emotions without being them and that’s exactly what meditation is trying to teach us.  

We can acknowledge our situation and how that makes us feel but until we have the ability to separate our emotions from it we cannot easily be at peace with anything uncomfortable.  Once we are fully able to step back and look from an objective point of view, we are able to make decisions easier and less clouded by emotions.

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Meditation acts in many ways to help calm us and help us let go.  When we use techniques from different meditation practices we can reduce worries, become more in tune with our sensations, and help to change our perspective.  Meditation has many lessons to teach us, these are only a few that you can start implementing in your life right now. We are constantly bombarded by stress and even more stressful situations, by facing them with a level head and a clear mind we can work to make ourselves more comfortable overall.  



Are you a beginner meditator? Maybe you’ve never even meditated before. Here’s a simple guide to meditation!  This is the basics of starting meditation and can be used to help you get started with your meditation journey.  Breathe mindfully!



Have you noticed any benefits from your meditation practice?  What makes you want to meditate in the first place?

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