3 Quick Self-Compassion Exercises to Help Overcome Self Limiting Beliefs
Sometimes, we simply get in our own way. We play small. Imposter syndrome creeps in. We allow our thoughts of inadequacy to talk us out of something we once felt so strongly, so passionately about.
Learning how to recognize — and break — those patterns of self-limiting beliefs is a journey and, like most other things in life, requires PRACTICE! I’ve put together three quick exercises to help you overcome those little voices of doubt. Step by step, you CAN step in the direction of excitement, anticipation and confidence.
Self-Compassionate Letter (5 minutes):
Find a quiet space and take a few deep breaths to center yourself.
Identify the specific limiting belief you want to address.
Imagine that you are writing a letter to a dear friend who is struggling with the same belief. Write down words of understanding, empathy, and encouragement. Be kind and gentle.
Acknowledge the difficulties associated with the belief and express compassion towards yourself, just as you would to a friend.
Read the letter aloud or silently, internalizing the compassionate words.
Notice any shifts in your emotions or perspective. Allow the self-compassion to sink in
Self-Compassionate Touch (3 minutes):
Sit or stand comfortably, placing one or both hands over your heart or on a soothing part of your body (such as your cheek or your arm).
Close your eyes and take a few deep breaths, focusing on the warmth and pressure of your hands.
Bring to mind the limiting belief you want to address. As you inhale, acknowledge the belief with self-compassion, recognizing that everyone has challenges and struggles.
As you exhale, imagine releasing the tension and negative energy associated with the limiting belief.
Repeat this process for a few breaths, allowing the touch and breath to create a sense of comfort and self-compassion.
Open your eyes and notice any changes in how you feel about the limiting belief.
These exercises incorporate self-compassion principles by treating yourself with kindness and understanding. They aim to create a shift in perspective, helping you navigate and overcome limiting beliefs with a more compassionate mindset. Remember that cultivating self-compassion is an ongoing process, so be patient and consistent with these practices.
Mindful Self-Compassion Break (3 minutes):
Pause and Acknowledge (1 minute):
Find a quiet space, sit comfortably, and take a few deep breaths to center yourself.
Acknowledge the presence of the limiting belief. Say to yourself, "I am aware that I am struggling with [state the belief]."
Validate your feelings without judgment. Recognize that it's okay to feel this way and that many people experience similar challenges.
Common Humanity (1 minute):
Remind yourself that you are not alone in experiencing self-doubt or limiting beliefs. It's a shared aspect of the human experience.
Say to yourself, "Others, too, face challenges and doubts. I am not alone in this."
Self-Kindness Affirmation (1 minute):
Offer yourself words of kindness and understanding. Say, "May I be kind to myself. May I recognize my strengths and be patient with my imperfections."
Visualize a comforting image or place that brings a sense of peace and support.
This mindful self-compassion break combines awareness, common humanity, and self-kindness to create a brief but impactful exercise. It helps you connect with the shared human experience, fostering a sense of understanding and kindness toward yourself as you navigate and challenge limiting beliefs.
Looking for more tools like this to assist you on your journey of self-discovery? The Journey to Joy membership is jam-packed with short messages and exercises just like these (including some of the most powerful tools that I use with my 1:1 clients!) delivered monthly in your membership portal. “Joy Starts Here” is designed to be easy to follow, fun, soul-enriching, educational and supportive. The modalities provided are all backed by neuroscience and the science behind happiness, healing, joy and emotional wellness.
