5 Affirmations to Cultivate Mindfulness In the Workplace
The way that you speak to yourself MATTERS. When you’re having a stressful moment, it can be easy to start thinking in negative spirals. One negative thought can lead to the next, and before you know it, your day has turned into a “bad” one.
What is an affirmation?
Affirmations are phrases that you repeat to yourself in order to shift your thought patterns. This article will focus on how to practice positive affirmations. These phrases are as simple as picking an affirmation that works for you and repeating it to yourself! The benefits may include increased motivation, a better outlook on life, and more presence with those around you.
Science or Magic?
It’s one thing to feel better about ourselves in the moment with an affirmation, but it's another thing to rewire our brains over time. A study done in 2016 demonstrated how our brain associated self-given positive reinforcement. With positive affirmations, people were able to change old thought patterns and become more open to changing negative patterns and behaviors. If we’re more open to moving away from negative patterns, we’re able to step into more empowering modes of being. This study, along with countless others that have observed positive affirmations, demonstrate the amazing and tangible effects that this practice has. (Cascio et al., 2016)
How to practice affirmations?
These phrases can simply be repeated in your head. Affirmations can also be written down, listened to, or spoken aloud. If you’re determined to incorporate these into your life, pick a method that works for you and keep it consistent. Your brain doesn’t change overnight, so ensuring that this becomes a consistent practice is crucial in order to see the results you want. Consider trying some of these phrases and see if any of them resonate with you. An important aspect of this practice is to really feel into how these affirmations make you feel. Be in your body, feel these affirmations in your heart. They’re not just a mental experience.
The next step is to pick an affirmation that works for you. Here are some helpful examples that may be useful when moving through a busy day. You generally want to keep the affirmations relatively short, but you can do what works best for you. Remember: What do these phrases feel like to you?
- I am grateful for what I have and I am grateful for what is to come.
Gratitude is invaluable when it comes to shifting our thought patterns. In a group study two psychologists studied the effects of two different groups. For 10 weeks, one group reflected on gratitude everyday and the other focused on anything that affected them that day. The group that focused on gratitude were mentally more optimistic. They were also surprised to find that this group exercised more and had less visits to the doctor.
- I am aligned with my goals and growth everyday.
It’s important to reflect on your goals and align with them everyday. Framing your mindset in this way helps visualize the bigger picture when working through smaller tasks. This can reduce the stress that arises during short term challenges that will appear miniscule when you move towards your goal.
- I radiate love and enthusiasm to those around me.
Becoming a mindful person goes beyond how you shift your internal environment. You have the ability to spread positivity to those around you, making your immediate environment a more loving and accepting place. The ripple effect from inner work can even reach people beyond your immediate circle. When you become a better person, the world around you changes too.
- I flow effortlessly between action and relaxation.
When you are working hard to achieve your goals, it can be easy to have trouble finding your ‘slow down’ switch. This affirmation will remind you that rest is essential to recuperate your mind and body. Make sure you fill up your own cup!
- All I can do is offer my best self. That is always enough.
No matter how positive you’re feeling, some days will deal a difficult hand of cards. This affirmation will remind you that no matter what happens outside of your control, if you bring your best self to the situation, that is enough. ALWAYS.