I wrote about my process of mindfulness journaling in my previous blog, Mindfulness Journaling Toward Mental Wellness. Below is my first and most simple example of this process and some of the affirmations that I’m currently using to work through my own self discovery to build self-confidence.
In this exercise, I simply wrote 30 Affirmations To Build Confidence. I repeated each affirmation as I wrote it and kept repeating it’s message any time I returned to the affirmation in the image. I’ve typed each affirmation below for you to incorporate into your own mindfulness journal exercise.
- I am fearless.
- I am unique and that’s my gift to the world.
- I am always improving.
- For today, I have the knowledge I need.
- I am calm and mindful.
- Challenges are opportunities to grow and improve.
- I am compassionate with others and myself.
- I am strong and wise.
- I am a positive being, aware of my potential.
- Life is beautiful.
- I am grateful of my journey and its many lessons.
- I am talented and intelligent.
- Everything is possible.
- There are no blocks I can not overcome.
- I love to meet other people and make new friends.
- I am my best source of motivation.
- I only attract positive people because I am a positive person.
- I love myself.
- I make a difference by showing up every day and doing my best.
- I am becoming a better version of myself.
- My work fulfills me.
- I have unlimited power.
- My actions are intentional and they bring me closer to my goals.
- I am enthusiastic.
- I am confident.
- I am persistent.
- I am proud to be a loving and sensitive person.
- I let go of fearing mistakes and failure.
- I am creative and open to new solutions.
- I deserve compliments and accept them easily.
My second journal entry incorporates many of the same affirmations as above, but in a different format. In this exercise, I decided to provide tiny sketches with each affirmation. This eventually evolved into an entire image where these affirmations came together.
One of my favorite past times is revisiting these journal entries and seeing which affirmations first pop out to me. Often, the message that pops out to me is the affirmation I am seeking with all of my heart.
Is there an affirmation that seems to pop out to you? What does your inner voice tell you you’re craving from this affirmation? Are you creating walls to keep you from these inner feelings? If yes, what are these walls and are they valid?
I have suffered from obsessive compulsive thinking and suicidal ideation since my teenage years. I meditate frequently and have always felt attracted to and comfortable with the meditative arts, such as yoga and tai chi. However, these practices have never seemed to help me actually change my thought process nor the messages of my erratic, intrusive thoughts.
I never understood how I could practice meditation as often as I do and still feel out of control when it comes to my thoughts and feelings. What I’ve discovered on my personal journey is that a lot of this “out of control feeling” is actually due to my personal need to feel in control and my lack of acceptance and empathy towards myself. I was still holding onto toxic, critical thoughts of myself even if I was able to separate from them for long periods of time.
I notice that as I practice more affirmations through my journaling practice, these intrusive thoughts have changed their tone. I am able to actually become less reactionary to their messages and have even noticed myself automatically repeating some of my favorite affirmations in my head instantly in order to cope with the negative thoughts. This is a huge improvement for someone like me.
What’s helped me really be able to tune into the messages and work through my own inner feelings regarding the affirmation’s messages has been what I can only explain and define as mindfulness or meditation journaling. Because this practice is so different from my meditation practice, I prefer the term “mindfulness journaling”.
Mindfulness journaling allows me to becoming absorbed in the messages that I’m drawing through a mantra like process of awareness. I typically begin one of these sessions with an affirmation I like. I may or may not get an idea for how I want these pages to look before starting. I try not to take a lot of time with planning and if I am going to give myself a design, I keep it very loose and adaptable.
As I write the affirmations and doodle, I repeat it’s message over and over in my head. I let myself see and draw symbols that can remind me of this affirmation’s power, while also paying attention to my inner thoughts and feelings regarding the affirmation’s message. I find that the more unbelievable the affirmation, the stronger the power it typically has over me and my inability to believe it’s truth due to my preconceived negative opinions of myself. This allows me to acknowledge that this affirmation is telling me something I really need to work on – whether that be acceptance for something that I can not change or the beginning step of awareness towards a trait that I can and want to change about myself.
I prefer to do this type of journaling in my paper notebook so I won’t be distracted by technology and it’s constant alerts. It also allows me to go anywhere to practice without worrying about battery power.
I will begin sharing some of my favorite affirmations periodically on this blog along with my journal entries. I hope you enjoy them as much as I do and they inspire you to do the soul work you need to become the person you’ve always envisioned yourself to be.