Welcome to Sunday Serenities – sharing a weekly affirmation to help you on your path to a more peaceful life.
Each week we will be sharing a new affirmation. The introductory information will remain the same, but if you are new to affirmations, please check out the first two sections on “What is and Affirmation?” and “How to Practice Your Affirmation.” If you regularly read our weekly article or already do affirmations, feel free to skip to the section titled “Read Today’s Affirmation.”
What is an Affirmation
Many have heard of affirmations, but if you haven’t tried them yet, you are missing out! Simply put, an affirmation is a statement you use to affirm yourself – you know, to say something positive. There are many different types, and as long as they are positive, there really is no wrong way to do an affirmation.
Affirmations can be a simple phrase, a list of related statements, or a focused paragraph. All of these work well depending on the situation you are working on, the time you have, and your intention – your intention being the most important part of the equation.
Do Affirmations Work?
According to an article by Catherine Moore, Psychologist, MBA in PositivePsychology.com “There is MRI evidence suggesting that certain neural pathways are increased when people practice self-affirmation tasks (Cascio et al., 2016). If you want to be super specific, the ventromedial prefrontal cortex—involved in positive valuation and self-related information processing—becomes more active when we consider our personal values (Falk et al., 2015; Cascio et al., 2016).
The results of a study by Falk and colleagues suggest that when we choose to practice positive affirmations, we’re better able to view “otherwise-threatening information as more self-relevant and valuable” (2015: 1979).”
So the bottom line is yes – affirmations work. It’s not a magic bullet. You do have put in the time and effort to practice them regularly. Do some research and find the affirmations that resonate with you, then begin to put them into practice. You can begin your search with the affirmation for today.
How to Practice Your Affirmation
Here is how to practice today’s affirmation. It is not original – but it is so good, I had to share (with permission of course and the promise to keep the originator anonymous). If you are comfortable with the idea, I like to recommend that people do this in front of a mirror. Read the affirmation a phrase at at time, then pause after each phrase. Take time to look yourself in the eye and then repeat the phrase back to yourself aloud. When you are finished with the affirmation, take time to breathe and reflect.
Finish your time by answering the self-reflection questions below. You can answer them any way you like, but I prefer to have a journal where I can have both my affirmations and the answers to my questions together. You may be surprised when you look back at them one day and discover the answers may be totally different.
Read Today’s Affirmation
I am at peace.
I am calm and collected. I meditate regularly to cultivate mindfulness, self-awareness, and peace of mind. I breathe deeply. Each inhalation makes me feel strong. Each exhalation makes me feel grounded.
I set realistic expectations. I understand my strengths and limits. I work towards goals that are challenging and realistic for me. I live according to my own values. I don’t compare myself to others. I pursue my own definition of success.
I slow down. I take a break between tasks when needed to catch my breath and renew my energy. I arrive at the office 15 minutes early so I can sit down with a cup of coffee and plan my day.
I develop mutually supportive relationships. I communicate honestly and express my feelings. I share encouragement and validation. I spend time with family and friends having meaningful conversations and participating in fun activities.
I clear away clutter. I think more clearly when my surroundings are in order. I start each workday with a clean desk. I free up space on my kitchen counters by relocating anything nonessential.
I disconnect from technology at least once each day. I turn off my phone during family meals and one hour before bed.
I stay physically active. Exercise soothes my body and mind. A healthy lifestyle lifts my spirits and helps to protect me from illness and injury.
Today, I experience peace and contentment. I treat myself and others with compassion. My inner tranquility deepens and grows.
Answer the Self-Reflection Questions:
- What are 3 words I associate with being calm?
- What is one new relaxation practice that I want to try?
- How can I stay calm during my morning commute?
I hope you enjoyed this issue of Sunday Serenities. It is my mission to help provide you with the tools you need to have a more peaceful life so you can:
Find your purpose – find your joy!
Would you like copy of Improve Your Mindset? Just click on the link – it’s my gift to you.
Did you find a few more ideas of your own? If so, I’d love to hear about them in the comments, and as always please reach out with your thoughts.