Effective affirmations are a means of communicating with yourself through inner conversations. Affirmations have long been used as a way of knowing yourself and developing your potential by aligning your actions with the goals you want to achieve. Oftentimes, using affirmations as a source of motivation makes you understand more about what you want and gives you the wisdom to accept the fact that your efforts sometimes lead to unexpected results! Affirmations can always be revised according to new wishes to spur enthusiasm to achieve goals, but affirmations no to ensure that you achieve your goals or what you are supposed to achieve.
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Part 1 of 4: Breaking the Habit of Self-Evaluation
Step 1. Find a quiet place to be alone or reflect
When making affirmations, your mind should be calm and focused only on the aspect of your life that you want to change. Try to feel a deep connection between your body and the desire to make a change.
Step 2. Write down what you think are negative traits about your personality
Also write down any criticisms from other people about yourself that you keep on thinking about.
Listen to the underlying message you receive as you focus on those negative traits and criticisms. You may hear a very cryptic message, for example: “I am worthless.” or "I can't." When we feel disappointed in ourselves or others, the emotional aspect usually jumps to that irrational conclusion
Step 3. Pay attention to the messages your body sends about negative beliefs
When you think about these negative beliefs, do you feel sensations in certain parts of your body? For example, do your stomach muscles feel tense or your heart racing?
- Awareness of the bodily sensations that arise will help when you use affirmations. Focus your attention on the parts of your body that are most affected by negative beliefs so that they can be released. Remember that we have as many neurons in the stomach as in the brain!
- If you no feel the sensations of your body when you think about negative judgments, keep looking for judgments that affect you more. Body sensations act as guides to determine what you consider important, including the things that are holding you back.
Step 4. Ask yourself if your beliefs about yourself are useful in your life
If not, what positive beliefs can replace them? Now that you've realized what you're going through for believing you have flaws, build on the power to form new beliefs based on your potential.
Part 2 of 4: Making Affirmations
Step 1. Write affirmations that feature positive aspects based on negative beliefs about yourself
The choice of words to make an affirmation is very important. Use vocabulary that can evoke feelings according to your personality.
- Use the dictionary to look up words that make you feel empowered. For example: instead of replacing the statement “I am worthless.” with "I am worthy.", make the affirmation "I am great and proud."
- Imagine your positive qualities and then use them to challenge negative beliefs. If someone tells you that you are lazy and feel worthless, show that you are sensitive and wise in your actions. Instead of making the affirmation "I'm worthy" change it to "I'm sensitive, wise, and great."
- If your emotions are easily moved by music, listen to white noise or soft music to align your emotions with the affirmations.
Step 2. Make a statement describing the current event
Write affirmations as if you were a different person right now. This will help you know what it's like to experience something you believe in yourself so that you are more motivated to accept it in its entirety.
Step 3. Show kindness to yourself
Do not use words that indicate (and demand) perfection, for example: “never” and “always”. Unpleasant sentences will remind you of the judgment you want to change, rather than omit it.
Step 4. Make a personal statement
Use the personal pronouns “I”, “I”, or “your name” when making affirmations to increase commitment and confidence.
Step 5. Write down some affirmations
Creating quality affirmations that have a big impact on you will be more beneficial than making multiple affirmations for each goal you want to achieve. This will allow you to focus more on changing some of the fundamental beliefs that will affect your life as a whole.
Part 3 of 4: Making Situational Affirmations
Step 1. Think about what you want for yourself, such as situations, habits, and traits you would like to change
After that, imagine what you want to achieve in each of those aspects to set goals. Make an affirmation based on that goal. Know that you can choose words that stir emotions and have a very positive effect on your life.
Step 2. Write down the details as clearly as possible
Just like choosing an emotional vocabulary, clear details also make affirmations feel more personal. As humans, it is easier for us to connect with real situations. Do not use abstract sentences because it will be more difficult to feel what must be happening right now for your affirmation to work.
Step 3. Use phrases that denote positive action
Focus on what you “want”, not what you want to change. Proactive phrases make you feel closer to achieving your goals, for example: “I am”, “I will”, “I can”, “I decide”.
For example, change the sentence "I don't have insomnia anymore." to “I am completely free from insomnia.” In the second sentence, we do not use the word “suffering”, but “totally free”. Both convey the same message, but the second is more positive
Step 4. Cultivate optimism, not just focusing on adversity
Using reactive phrases indicates that you think life is against you, for example: “I want to”, “I will try”, and “I have to”.
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Positive affirmations, for example:
- "I (personally) show (current events) that I really live (positively) by thinking, speaking, and acting very enthusiastically (emotionally)"
- "I (personally) feel (current events) happy (emotional) because my body is light and easy to move (positive) with a weight of 60 kg!"
- "It feels very good (emotionally) because I (personally) respond to (current events) naughty children with tact, compassion, assertiveness, and (positive) self-control."
Part 4 of 4: Practicing and Using Affirmations Wisely
Step 1. Say affirmations to yourself aloud at least twice a day
Get in the habit of saying affirmations once after getting up in the morning and once before going to bed at night. This way, you can start the day with a clear vision of your goal and at night, you can use affirmations to focus your mind while meditating.
Step 2. Say the affirmation aloud for five minutes three times a day (morning, afternoon, and evening)
The best times are when you put on makeup or shave so you can look at yourself in the mirror and say positive statements over and over. Another way to empower new beliefs is to write affirmations on paper several times.
Step 3. Pay attention to your body as you say the affirmations
Place your palms on the part of your body that responds most strongly to affirmations. Responses can appear in the form of sensations, such as tingling or discomfort.
Breathe deeply as you say or write affirmations to focus more attention on your body. This way makes you more deeply appreciate the message that appears
Step 4. Visualize your goal
When you say the affirmations out loud, visualize your goal clearly in as much detail as possible. Close your eyes and focus on what it's like to be successful in your emotional or professional life.
