Calming Anxiety
I Am Enough — Positive Affirmations to Stop Negative Self-Talk & Build Confidence
Feeling like you're not good enough? There's a voice that follows you around. It replays something you said yesterday, reminds you of what you haven't finished, and notices every mistake and imperfection. Would you ever speak to a friend the way you sometimes speak to yourself? I Am Enough is a 10-minute guided meditation with positive affirmations for self-worth, self-confidence and overcoming negative self-talk. Today, we change that conversation.
The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
There's a voice that follows you around. It replays something you said yesterday. It reminds you of what you haven't finished. It notices your mistakes, your imperfections, and all those little things that you think you should have done better.
And sometimes that voice can be incredibly unkind. Here's something worth thinking about. Would you ever speak to a friend that way? You sometimes speak to yourself? Would you tell someone you loved, but they're not good enough, but they should do more, and that their best simply isn't enough?
Of course you wouldn't. So why do we allow ourselves to hear these words every day? Today we're going to change that conversation. Welcome to calming anxiety.
I'm Martin, and this is, I am enough. A 10 minute guided meditation with positive affirmations for self-worth, self-confidence, and overcoming negative talk. And if you want more of this, there is my anxiety circuit break, of course. There's a link in the notes at calminganxiety.org, and it's built in to my app, Anchored.
That's on the paid plan, though. Anyway, find your quiet place now, somewhere to relax where you won't be disturbed. Again today, perfect for this. The guided breathing is 426, so unclench your jaw, let your shoulders soften.
And if it feels comfy, place one hand gently over your heart. Feel the warmth of your own hand against your chair. It's a simple gesture, but it does so much. So we'll breathe in gently through our nose before, then hold, in comfort at the top for two, and then breathe out slowly, through an open mouth for six.
Are you ready? Begin together. Breathe in 2, 3, 4, 5, 4, 6, breathe in 2, 3, 4, 5, 6, breathe in 2, 3, 3, 4, 3, 4, 3, 4, 5, 6, just let your breathing settle. We'll do another one together in a moment, but just feel your body with your mind. Ready? Breathe in 2, 3, 4, home, 2, relax, 2, 3, 4, 5, 6, continue with that gentle rhythm, allowing your breathing to become comfy and unhurried. And as you breathe, I'd like you to imagine a window on a cold morning.
The glass is covered in mist. You know there's beautiful outside, but right now you can't quite see it clearly. The mist represents all those unkind thoughts that you've been carrying. I'm not good enough, I should have done better, everyone else seems to have their life together. Well, thoughts aren't always facts and being hard on yourself doesn't make you a better person. It simply makes life harder than it needs to be. Now imagine that each gentle breath out, a little of that mist begins to clear. Let's breathe in for four. Hold softly a two and breathe out for six and a little more of the glass becomes clear. The comparisons begin to fade. The need to be perfect starts to loosen its grip and through that clearing window you begin to see something important, something beautiful, you. Not the person you think you should be, not the person you compare yourself with, just you. Someone who makes mistakes, who's learned lessons, who's experienced difficult days and is still going. Someone who deserves kindness. Someone who is already worthy of love, respect and compassion. You don't have to earn your worth. You don't have to prove yourself and you don't have to become a different person before you're allowed to feel good about who you are. Now, within this moment, here are your five positive affirmations for self-worths and confidence. Choose whichever one fits, allow them to find their place in your soul. I am in enough, exactly as I am today. I can be kind to myself even when I make mistakes. My best is enough, even when it isn't perfect. I choose to speak to myself with patience, kindness and compassion. I deserve love, respect and happiness just as I am.
Now, let's repeat those five affirmations once more. This time, imagine you're speaking to someone you care deeply about because you are, I am in enough, exactly as I am today.
I can be kind to myself even when I make mistakes. My best is enough, even when it isn't perfect.
I choose to speak to myself with patience, kindness and compassion. I deserve love, respect and happiness just as I am. And remember, building self-confidence doesn't mean never doubting yourself. It means learning that even when doubts appear, you can still treat yourself with respect. You can still be proud of your efforts and you can still remind yourself that you are enough. Before we finish, here are your three daily caring tips. One, challenge your inner critic. When you notice yourself thinking something harsh, ask one simple question, would I say this to someone I love? To celebrate what you've done, not just what's left to do. At some point today, stop and acknowledge something you've completed. It doesn't have to be impressive. Sometimes getting through a difficult day is an achievement in itself. Three, learn to accept the compliment. If somebody says something kind about you today, resist the temptation to dismiss it, you don't have to explain it away. Simply smile and say, thank you. Now begin to return and bring your awareness back to the room around you. Notice the surface supporting you. Gently move your fingers and your toe. Take one comfy breath in and allow it to leave the body slowly. Enroll the shoulders.
Reach out the arms and when you're ready, open your eyes. Before we go, remember this, you are not defined by your mistakes. You are not measured by your productivity and your worth is not something you have to prove. You are allowed to be imperfect. You are allowed to grow at your own pace and you are allowed to be proud of the person you are today. If you know someone else who struggles with self-esteem problems, self-doubt or negative self-talk, please share this episode with them. Sometimes a few kind words arrive at exactly the right moment. You can find my three daily calming tips at calminganxiety.org/carm.
And if you want more support, Anchoredis available. There's a link in the show notes. And if you're still listening, don't forget, I've created a new app that's in testing. It's on iOS at the moment. It's called Thole THOLE and there's a link in the show notes to try it in the iOS test flight system. It's huge. If you've been wanting to take back control of your health, you'll die. Learn to get fit. This could be ideal. Give it a go. And then let me know what you think. Have a lovely day, my friend. Love who you are. I used to not love me and when I changed, I became me. Have a lovely day and remember, be kind.