You’re aware that negative self-talk is a script of old stories on autoplay.
And now you know how to begin the process of ending negative self-talk by tuning into your body.
But what’s next?
Today’s post walks you through:
- how to experience your feelings without judgment
- how to familiarize yourself deeply with the feelings negative self-talk is creating
- how to heal those feelings with a powerful compassion practice
And if you’re a mindful creative, don’t forget to check out this FREE tool – Healthy. Happy. Creative – A Contemplative Coloring Book.
JUDGMENT HAS NO PLACE HERE
Throughout this process, it’s important to keep in mind that judgment has no place.
Your feelings are not “right” or “wrong”.
They are important clues to what is going on beneath the surface.
They are messengers asking you to turn inward and address the concerns of your inner child.
So as you’re moving forward in this process, treat your feelings with neutrality.
Judging yourself for experiencing your feelings or judging your feelings themselves will not help you.
In fact, it will only add to the negative self-talk you experience.
So, give yourself a break, and practice mindfulness throughout this process.
When you identify a feeling, see it floating by on a cloud.
Notice it. Observe it. Analyze it.
But do not attach judgment to it.
Once you’ve observed the feeling fully, watch as the cloud floats away into the distance, becoming soft and wispy as it slowly fades.
THE FEELINGS NEGATIVE SELF-TALK CREATES
Once you’ve identified what you’re feeling, the next step in ending negative self-talk is to understand your feelings more deeply.
The Feelings Wheel by Geoffrey Roberts is an amazing tool for doing just that.
So let’s imagine that through the body scan technique you’ve identified sensations of emptiness and heaviness in your stomach.
As you practice breathwork and mindfulness, you begin to explore your feelings further.
And you realize that you feel sad.
So you dive deeper into this feeling in order to resolve it.
Using The Feelings Wheel, you realize that what’s beneath the sadness, is a deeper feeling of depression.
And when you consider what is creating the depression you’re experiencing, you realize it is a feeling of inferiority.
Identifying the root of your feelings is an important step in crafting the compassionate response you need to have for yourself.
And, if you’re not already aware of the self-talk running through your mind, identifying the root of your feelings provides a clue as to what your negative self-talk may be saying.
So it’s time to begin the healing process by giving yourself the compassion you need.
Thinking back to the root feeling you discovered before, ask yourself “When did I first experience this feeling?”
Often, you will realize that you initially felt this pain when you were a child.
So, turn inward, and go to that moment with that child.
Ask yourself, “How can I give myself the compassion I needed in this moment?”
It could be a simple as sitting silently with yourself – as letting little you know that someone is there for them.
Or perhaps what you needed is a hug and reassurance.
In any case, while providing yourself with compassion is often what you need, the practice can create a deep emotional response.
So don’t be surprised if this task is difficult or if you find yourself sobbing, yelling, or etc.
Stay with yourself for as long as you can, and when you’re ready, close out your compassion practice by placing your hand on your heart.
Feel the warmth radiating throughout your chest and into your body and simply say “I love you”.
The act of giving yourself compassion and love is not a request to no longer feel sadness (or whatever feeling you identified).
It’s simply a chance to tell your inner child “I’ve got you. I’ve got this. And we’re going to be okay.”
If you enjoyed this post and want to dive deeper into your feelings around health and wellness, check out this FREE tool – Healthy. Happy. Creative – A Contemplative Coloring Book.