Improving Self-Esteem

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In Today's Email:

• Improving Self-Esteem: Proven Techniques…

• Our Gift To You: 21 Day Law Of Attraction Challenge…

• Yogapedia: Frog Pose…

IMAGE OF THE DAY

TODAY'S LEARNING
Improving Self-Esteem

Everyone has insecurities and experiences negative self-talk, even the most successful and happiest people. So, if it feels hard or scary to step away from a negative mindset, know you’re not alone. Self-esteem can be raised with the correct assistance.

Let's begin by learning how to give our negative ideas less weight and let them go. Using this approach, thoughts, negative self-talk, and even what others do or say begin to affect us way, way less.

Meditation is a really effective way to practice noticing thoughts without reacting to them. Whether it works with our schedules to pause and take a few deep breaths or meditate for five or 10 minutes, any amount of daily meditation can help us be less judgmental with ourselves. We are training ourselves to be gentle to our minds when we sit motionless, allow our thoughts to emerge, and then let them go. We will get more adept at observing without participating in self-critical thought as we practice more. We will feel more resilient, become more adept at distinguishing between our self-talk and our self-worth, and rediscover the confidence that has always been inside of us.

In addition to practicing meditation, the following mindful practices can help us support ourselves in our quest for higher self-esteem:

Try noting.

If we get distracted by negative self-talk (while we meditate or do anything else), the noting meditation technique helps us call it out. We stop to recognize, “Oh, I’m thinking. Oh, I’m not being so kind to myself.” This simple act gives us a sense of having dealt with it and makes it easier to let go of the distraction and return to whatever we’re doing. When we get distracted again, and we will, repeat the process of pausing, noting, and letting go.

Practice self-compassion.

Healthy self-esteem comes when we learn to be gentle toward ourselves and let go of the self-judgments and negativity that get in the way. Research shows that self-compassion is crucial for our well-being. And one study found that mindfulness can promote self-compassion. Meditating for self-compassion lets us notice the negative self-talk, acknowledge it, and let it go so we can find some ease toward ourselves. We can also engage in self-compassion in other ways — like leaving ourselves sticky-note reminders to treat ourselves with kindness, even when we make mistakes or have bad days.

Keep a journal.

While there are many different ways to journal, jotting down our thoughts can benefit our mood and self-esteem. One study showed that a 12-week “positive affect journaling” intervention (where participants wrote about a difficult experience for 15 to 20 minutes three times a week) led to reduced stress, the ability to manage anxiety and depression better, and even improved mood. When our anxiety decreases and our mood improves, we find it easier to see past our negative self-talk and treat ourselves compassionately. We can also journal by keeping daily or weekly gratitude lists. Or by making a note of our recent actions of goodwill, like supporting a family member through a difficult time or helping a coworker finish a big project.

Practice affirmation.

Especially when we’re stuck in a cycle of fault-finding, it’s helpful to practice noticing our positive qualities and all the things we’ve accomplished. Nothing is too small an achievement to make the list. “I made coffee to help me feel alert for the work day,” “I made my bed, and my room looks tidy,” or “I washed my face and put on skincare” are all wins. Try writing down a list of the things we know we’ve done. We can also write about how we’ve been good friends or used our talents. It’s a practical way to start believing our value by seeing it on paper.

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TOGETHER WITH BETTERHELP
Work-life balance is hard

The hustle and bustle of daily life can cause people to become overwhelmed and burnt out — many without even realizing it. Symptoms of burnout include a lack of motivation, feelings of helplessness, fatigue, and detachment. Burnout is often associated with work, but it's not the only cause. Any role we take on in life can cause us to feel burnt out, and BetterHelp online therapy wants to remind you to prioritize yourself.

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TODAY'S POSITIVE NEWS

Police, Good Samaritans Team Up to Lift Two-Ton Car Off Crushed Teen Driver and Save His Life…

ZEN STORY
YOU HAVE EVERYTHING YOU NEED

One day a young Buddhist on his journey home came to the banks of a wide river. Staring hopelessly at the great obstacle in front of him, he pondered for hours on just how to cross such a wide barrier.

Just as he was about to give up his pursuit to continue his journey he saw a great teacher on the other side of the river. The young Buddhist yells over to the teacher, “Oh wise one, can you tell me how to get to the other side of this river”?

The teacher ponders for a moment looks up and down the river and yells back, “My son, you are on the other side”.

OUR GIFT TO YOU

Every now and then we will be giving away free digital goods to our community. In order for you to see our digital gifts, make sure that you place our emails into your primary folder. Our goal is to give away something awesome at least once a week!

Today you get our 21-Day Law Of Attraction Challenge. The Law of Attraction states that whatever you focus your energy on will come back to you. By focusing on what you want to achieve, the law states that you'll emit positive energy to attract those achievements to you.

To download please click on the button below called “Download”.

CRYSTAL OF THE DAY

YOGAPEDIA
Frog Pose (Mandukasana)

What is Frog Pose?

Frog pose, or mandukasana in Sanskrit, is a deep hip opener that's often practiced in yin yoga classes. From a tabletop position, the yogi opens their knees wide and supports the upper body with the forearms. Though physically intense, the pose has an overall calming effect.

Instructions

• Begin in tabletop.

• Exhale and gradually widen the knees, keeping the feet in line with the knees and toes pointed out. Lower the forearms to the ground and interlace the fingers.

• Go as far as is comfortable without straining.

• Breathe while holding the pose.

• Exhale and push the hands into the floor, mindfully moving the knees back in toward one another.

• Sit back onto the feet.

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