50 Mindful Steps to Self-Esteem by Janetti Marotta

Author:Janetti Marotta
Language: eng
Format: epub, pdf
ISBN: 9781608827978
Publisher: New Harbinger Publications
Published: 2013-10-30T16:00:00+00:00

Mindfulness places attention on actual experiences, free of distortions. “Mindfulness itself is the ultimate frame within which to perceive the actuality of things as they are” (Kabat-Zinn 1990, 331). If mindfulness is the ultimate frame, mindful self-esteem might be defined as “self reframed.”

Try This

A curious way to experience the power of thoughts is by returning to the yoga exercise you learned in step 10. Begin by standing tall and balanced in mountain pose. Spread your arms wide like a bird and slowly swan dive toward the floor as you bend forward at your waist with a flat back. Release into this folding stretch as you’re hanging in rag doll pose.

For thirty seconds, without straining to bend further or feeling excessive discomfort, flood yourself with unwholesome messages or cognitive distortions that lead to feelings of negativity—for example: I wish I weren’t so stiff; I can’t wait until this pose is over; There’s nothing I can do to not feel tight; This exercise is a waste of time.

Gently roll up, one vertebra at a time, until you’re standing once again in mountain pose. Take a few moments to note the consequences of these unwholesome thoughts for how you felt emotionally and physically.

Spread your arms wide like a bird and slowly swan dive toward the floor. For thirty seconds again, hang in rag doll pose, without straining to bend further or feeling excessive discomfort. Fuel yourself with wholesome messages or cognitive reframings that lead to feelings of positivity—for example: I can breathe through the discomfort; I can focus on the out-breath, the “letting go” breath; I can relax into the stretch; I will learn something important here.

Gently roll up, one vertebra at a time, until you’re standing again in mountain pose. Take a few moments to note the consequences of these wholesome thoughts for how you felt emotionally and physically.

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