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!

 

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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7 Types of Meditation for 7 Different Minds

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Even for a seasoned meditator, there can be so many different options that making a decision can be complicated.  Here we run down some of the more common types of meditations that you might come across while trying to narrow down your preferred meditation style. Meditation shouldn’t be complicated and it should be easy to find what works best for you.

1. Mindfulness Meditation

Focusing in on the present moment is the biggest part of mindfulness meditation.  When we take time to become aware of all that is happening around us, whether in a meditation practice or not, we begin to view our world differently.  Mindfulness teaches us to live more fully in the present moment. When we are not worrying about the past or the future we are able to embrace the things directly around us.

The key component to mindfulness meditation is to exist in a space where the only thing to focus on is your breath.  By relaxing into a practice where outside influences are let go of, we can begin to structure time outside of practice where the present moment is welcomed with non-judgment.  

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2. Visualization Meditation

As humans, we have the ability to set and make goals.  Our minds are the most powerful catalysts for change. When we take time to set and make plans, it's truly amazing how we can then make it happen.  Visualization meditation is all about our imagination and where it can take us.

By setting out time in our day to visualize our plans and goals we increase the chance of making it happen. When meditating with the goal of creating change, we focus on an area of our lives that we want to inspire change in.  Pick an objective and visualize how you will get there and how your life will change in the process. Visualization meditation is all about using our mind to make the changes necessary to achieve our aspirations.

3. Movement Meditation

Movement meditation is very similar to mindfulness meditation in that its biggest component is to become aware of the present moment.  This type of meditation can be practiced with many different kinds of movement, from walking, to yoga, to Tai Chi. By connecting with the body and mind we can create a sense of calmness.  

In any type of moving meditation, a focus is put on the connection of the mind with the body.  When taking a walk, for example, an emphasis is put on the ground under your feet, any smells there might be, and most importantly the present moment.  

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4. Loving Kindness Meditation


The act of showing compassion for oneself and others is the biggest part of practicing loving-kindness meditation.  This kind if meditation could be considered the closest to that of religious prayer. By repeating a series of mantras we can send well wishes to the people around us.

Sometimes showing compassion for others can be hard, this form of meditation helps us to practice showing love and care.  Now it may seem like loving-kindness meditation is only for showing love to others but it can be extremely helpful in bringing care for ourselves as well.  We can use this meditation practice to send love to anyone who we believe may need it, this sometimes being ourselves. Practicing love and kindness can make us more caring being for all those around us.

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5. Transcendental Meditation

The everyday world can be full of anxiety and inconveniences; transcendental meditation is designed to lift you away from these.  Transcendental meditation is about reaching a state of deep relaxation, typically deeper than deep sleep.

In transcendental meditation, a short mantra(typically just a vibrational sound that has no specific meaning) is repeated over and over for an allotted amount of time.  A sense of calm is created when the mind and body begin to relax. Worries and thoughts are released and forgotten about. Transcendental meditation is useful in that we are lifted away from our anxieties.

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6. Mantra Meditation

By repeating a mantra or a series of phrases we can work to calm the mind and elicit positive responses.  We can sit in silence and say to ourselves sentences like, “I am happy” or “I am loved” to create a response.  Our brains can hear our mantra and create that outcome. When we say that we are happy our brain makes it come true.

A mantra can be created for almost anything we wish to feel.  This mantra can be repeated not only during meditation but also outside of it.  By making it a habit for our brains to hear our mantra and believe it we can “trick” ourselves into feeling any certain way.

7. Guided Meditation

A guided meditation could be any of the previous meditation methods just with a track or someone giving you instructions throughout your practice.  Having a guide while meditating can be very helpful for not only beginners as it helps to keep your focus and attention. Guided meditations can be found on apps like Calm or can be found by a simple search on Youtube.  There are guides for all different types of meditations.

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Regardless of the type of meditation you choose to practice, there are some very beneficial things you can gain from each one.  Meditation has been shown to improve focus, reduce stress, and increase happiness, along with many more benefits. Grab your cushion, your mind, and some time and start meditating today!

Which type of meditation do you want to try? Have you already tried any on this list? Tell us below!

Making Meditation Easy: A Beginner's How to Guide

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For most people the act of sitting down and doing nothing may seem strange or bizarre. We live in a world where it is the norm to be constantly busy. Taking a break can be daunting when there seems to be a list a mile long of to-do’s. With so many distractions and events constantly happening around us, we begin to lose focus on the present moment. Meditation is the act of calming the mind and pulling our focus away from all the outside distractions and instead moving it inward. Most meditations are built on coming back to the breath and honing into its flow throughout the body.



Before you Jump In

Maybe at this point your thinking meditation must be super easy. Sitting in silence? I don’t know how that would be hard.

You may be surprised to hear that meditation in fact can actually be more difficult than most people think. We live our lives constantly thinking, only turning our mind off when it's time to sleep. Settling into a space where you need to acknowledge and let go of your thoughts can be a struggle.  

Some days will be easier and letting go will seemingly come naturally but other days may feel hard and as if your mind is a roller coaster twisting and turning from one thought to the next.  Don’t let yourself label your practice as good or bad, instead use each one as a learning experience. Don’t overthink meditation(sometimes this is easier said than done).

Now onto the fun part!

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Getting Started

The most important part of meditation is the practice of it. By setting aside a specific time and place for it, it becomes more of a habit or expectation.  There are no rules to when or where you should meditate; choose what works best for you. It can be helpful to use meditation to start the day fresh and without worry by practicing in the morning. It can also however be useful in aiding in sleep by doing it before bed. It is not necessary to practice at either time, just whatever works best for you.

Along with scheduling a time for meditation, it can also be helpful to create a space for the practice.  Maybe a fun colored meditation cushion can help to motivate you to practice. You are in control when it comes to your practice so make sure that you are comfortable and happy with your set up.  Where ever you decide to make your designated spot, make sure it is free from distractions and decently quiet.

Time to Meditate

Once you have everything set up to start your practice it's time to find the best or most interesting technique to you. There are many different kinds to choose from but today we will be picking one of the simplest. Mindfulness. This method doesn’t require any bells or whistles. You don’t need anything fancy but a timer and your focus.

When you’re just getting started you don’t need to become a monk and meditate for hours. Start with a simple 10 minute session.  You can add more time if you feel as though that that’s in your practice.

Set your timer and sit or lay down in a comfortable position. Feel your muscles relax and close your eyes. Take a few deep breaths, feeling each one fill your lungs, and settle in.

Relax your breath to a normal rhythm and notice where you feel it most strongly. It could be in your stomach, chest, or maybe even the cool air drawing in at your nostrils. Where ever you feel it most strongly keep your focus there. Your mind will wander but the key piece to meditation is in the repeated act of returning to your breath no matter what or how many times you get pulled away.  If you need an extra piece to help hold your focus you can count “one” on the in breath and “two” on the out breath, feeling each breath from start to finish.

Each time you catch your mind wandering acknowledge it, let it go, and flow back into the breath. Keep returning to the breath until the timer buzzes. When the time is up slowly come back to your body by wiggling your fingers and toes, giving your body a stretch and opening your eyes.

Take a moment to note how you feel. Did this practice bring stillness? Do you feel relaxed? Or at peace?

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Meditation is a practice and not something that anyone can do perfectly. What to some might be seen as doing nothing, meditation can bring more calmness and focus to everyday life. By implementing a regular time for meditation real change and effects can be observed. Many people report being happier, having more concentration, and overall feeling calmer with a meditation practice.

Have you ever tried meditation? What’s your experience like? What tools do you use to keep yourself motivated to meditate? Tell me below, I’d love to hear your thoughts!