50 Mindful Steps to Self-Esteem. Everyday Practices for by Janetti Marotta PhD

By Janetti Marotta PhD

In this e-book, psychologist Janetti Marotta bargains mindfulness workouts for readers being affected by an absence of self-acceptance and self-compassion. in line with the concept actual vainness is predicated on inner, instead of exterior elements, the 50 easy-to-use practices defined during this ebook goal to advertise internal expertise and aid readers stay a extra fulfilled existence.

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Extra info for 50 Mindful Steps to Self-Esteem. Everyday Practices for Cultivating Self-Acceptance and Self-Compassion

Sample text

How do you reverse your need to gain others’ approval, to cultivate your inner qualities and honor your inherent worth? How do you let go of a separate sense of self, limited by fear, to experience an expansive “field” of being? The answer is you begin where you are. You’re the only one who can plant the seed of mindful self-esteem. By starting where you are, you can look inside to your unfolding process. You can get your judgmental thoughts out of the way, get into the present moment, and find that the person you’ve been looking for has been there all along.

Through breathing practices, progressive muscle relaxation, guided imagery, yoga, or meditation, to name a few, abdominal breathing can become the way you typically breathe. Whenever you’re feeling vulnerable to outside influences, you can shift your attention to the natural healing force of your breath and return to your centered, strong self. Try This The following exercise demonstrates the power of the breath. Lie comfortably on your back, and slowly close your eyes. For thirty seconds, tense your entire body: your face and neck, torso and pelvis, arms and hands, legs and feet, squeezing as tightly as possible (but without excessive force) as you breathe from your chest quickly and shallowly.

Compassion toward yourself infuses your awareness with warmth. Buddhist psychology recognizes compassion as an intrinsic quality of the mind, part of human nature. As you heal from the emotional scars of unworthiness, you’re held in the warm embrace of the heart and are able to compassionately care for others. This compassionate awareness leads to increased openness, equanimity, loving-kindness, gratitude, sympathetic joy, and generosity. Yet another cornerstone is living life with virtue, purpose, and intention for the greater good.

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