Empowering Meditation Self Talk
By Jeanie Marshall
Meditation Self Talk can be empowering or disempowering. It's fascinating to me how many people claim how hard it is to meditate, not recognizing that it's the thought itself (whether expressed in conversations or not) that makes the process of meditating difficult. Meditation is easy and simple, unless a person believes it's impossible or difficult. Excuses are traps, which only limit the individual in happiness and personal development.
People who complain that they're too agitated to meditate
... need to relax.
People who complain that they don't have enough time
... need to sort their priorities and get organized.
People who complain that they don't know how to meditate
... need to get some basic information.
People who don't want to mediate
... should not.
If you want to meditate, then you need to think the thoughts and use the language that encourage and support a meditative practice. Whether you're thinking or speaking, you need to use empowering meditation self talk and conversations with others. If you're a beginning meditator, you may need some simple strategies to transcend the barriers.
Removing Contradictions from Your Meditation Self Talk
If you say, "I want to meditate, but I don't / can't because ______ (fill in your favorite reason)," you have a contradiction about meditation, which will keep you from a satisfying meditative practice. This is a "yes, but" contradiction. Here are two simple antidotes: (1) create a "yes" statement, also known as a positive statement or (2) create a "yes, but, yes" statement, which shifts you out of the negative contradiction to end on a positive thought.
"I want to meditate but I cannot sit still" can be transformed to a "yes" statement simply by saying, "I want to meditate." In other words, eliminate the negative contradiction. However, if it's difficult to stop the pattern — the thoughts are already formulated or the words are out of your mouth — then you can use the "yes, but, yes" form: "I want to meditate but I cannot sit still and yet I know that others like me have meditated."
These are just examples; there are literally hundreds of alternative ways to make encouraging and positive statements about meditation, in both the "yes" and the "yes, but, yes" formats. If you pay attention to your "yes, buts" and transform them, you'll be empowered. This is a process that you'll have to repeat, though, to be truly empowered. One time is a good start, but it is the repeated use of positive statements that establishes a pattern.
Talking to Yourself and Others
Even the most positive and happy people are not always positive and happy. They may always look or act positive and happy, but life is filled with a variety of situations and events, so different reactions are relevant. It's more important to be in touch with your true feelings than to act, react, or look a particular way.
The key, though, is to spend as little time as possible dwelling on thoughts that make you feel uncomfortable. Language is one of the best ways to manage your thoughts and direct yourself from negative to positive ideas.
Here are a few general ideas about speaking to yourself about meditation:
- Be gentle with yourself.
- Say words you believe.
- Support yourself into regular meditation with kind and loving words.
- Meditation is not a contest or battle of wits; it is a way to honor that you're more than a physical being.
- Hear the whisper of your inner self.
Various phrases and sentences can support you in making your meditation self talk more empowering and positive. If you're feeling conflicted or confused about your meditation time, some of the following ideas might stimulate more positive ideas, whether you express them to others or to yourself:
- "This is my time to meditate."
- "I'm ready to meditate now."
- "Oh, goody, I get to meditate now."
- "My body is telling me right now that it's time to meditate."
- "Yesterday's meditation was wonderful; today's will be even more wonderful."
If you need to coax yourself a little, the encouraging meditation self talk might sound like:
- "I really do want to meditate today. Yes, I really do."
- "It may seem as if I don't have time to meditate today, but I know I'll be more efficient and energized afterward."
It's easy to construct statements with pretty words. However, it's important to use only those statements you believe, because affirming something you don't believe can be counterproductive. The best time to create your own statements is right after a satisfying meditation session because you'll most easily capture the ideas that will serve as a reminder and/or encouragement to meditate when you're in a non-meditative state.
This approach is similar to the Self Development Technique that helps you to describe your empowerment stance. Here are some rather typical positive self talk statements following meditation:
- "I feel at peace when I meditate."
- "I enjoy the feeling of lightness and serenity when I meditate."
- "I'm so glad I meditated today. I'll remember this calmness the next time I feel any resistance to meditating.
Some mantras or chants can also be considered a form of meditation self-talk. Here are some which you might consider using as a focus during your meditation. You can choose one and say it to yourself or out loud once, or you can say your chosen statement repeatedly.
- "I breathe in light; I breathe out darkness."
- "I am at peace."
- "I relax more fully with each breath."
Practice Meditation and Empowering Meditation Self Talk
The more you meditate, the more aware you become of your inner and outer world. Your awareness will help you to hear more clearly both your negative and positive meditation self talk. When the negative self talk is uncomfortable, that is good news because you're more likely to pay attention. And then you can change it! Find ways to re-frame the thoughts or re-phrase the words so that you talk with yourself in ways that are encouraging, whether you're talking about meditation or any other subject.
Copyright © 2008 Marshall House. All rights reserved. Jeanie Marshall, Personal Development Consultant and Coach, has developed Empowering Personal Development to encourage you on your path. This article is not available for republication without express written permission.
This Article Encourages you to Develop Empowering Meditation Self Talk
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