076 -50 Mindful Steps to Improved Self-Esteem

00:00 / 44:11

50 Mindful Steps to Self-Esteem
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs

CEs can be earned for this presentation at https://www.allceus.com/member/cart/index/product/id/587/c/

~    Understand what self esteem is, why it is important and how to develop it
~    Explore how physical sensations give clues to what is important and whether you are living in harmony with our values (Gut)
~    Identify and address thinking errors that keep you stuck (Head)
~    Evaluate how emotions and the heart contribute to the development of self-esteem (Heart)
~    Examine how the environment impacts your self-esteem

The Nature of Self-Esteem
~    How you feel about yourself in contrast to who you think you “should” be
~    The more rejecting you are of yourself, the more
~    Distress you experience
~    You seek external validation
~    In order to develop healthy relationships you need to
~    Feel good about yourself
~    Get in touch with yourself and your true values
~    Choose actions in harmony with your true self

The Gift of Mindfulness
~    Teaches people to live in the moment
~    Not stuck in guilt or resentment of the past
~    Not paralyzed by fear of the future
~    Putting one foot in front of the other
~    Cornerstone of mindfulness is acceptance
~    Nonjudgmental
~    Letting be
~    Patient
~    Mindfulness teaches that when you trust yourself and act with awareness and purpose you become more self reliant

Note: The book will give you access to online, recorded versions of several meditations

Impact of Mindlessness
~    Ignoring or invalidating how you feel
~    Failing to integrate feelings, thoughts, sensations and urges
~    Running on autopilot and not making time for the things that are important (getting us closer to our ideal selves)
~    Blindly adopting mainstream messages of who/what we should be
~    Not in harmony with who we really want to be
~    Not achievable or realistic
Breathing and the Body
~    By developing mindfulness and self-awareness you can quiet your thoughts
~    The constant noise often prohibits from addressing the underlying issues of your emotional turmoil
~    Life becomes focused on treading water
~    Forward goals are exchanged for just surviving
~    By making contact with the present moment you can:
~    Find your strength
~    Learn to grow
~    Choose how you wish to respond
~    A Deep Full Breath
~    Abdominal breathing signals the brain to slow down and relax. “Rest and digest”
~    Simply paying attention to your breath often causes it to slow down
~    Feel the loving touch (Your Breath)
~    Life begins and ends with breath
~    Breathing helps relax the body and move Qi
~    Add visual and auditory breathing reminders
Activities cont…
~    In and Out
~    Inhale and take in positive affirmations
~    Exhale and let go of stress and negativity
~    Taken another step further, imagine inhaling cooling/calming blue air and exhaling stresses (red, black, gray)
~    Read the Inscription
~    Pay attention to what your body is trying to tell you (Lenny)
~    Practice noticing points of tension/tightness/heaviness and feel them relax or loosen as you exhale
Thinking and the Mind
~    An Impartial Witness (Fly on the wall)
~    Stop Sorting (into good and bad)
~    See the Whole Elephant
~    The issue
~    The strengths
~    Spin the Wheel of Paradox
~    Work
~    Traffic
~    No Blame
Emotions and the Heart
~    Spaciousness
~    Recognizing all the emotions contained within your heart
~    Cultivating warm heartedness
~    Plant your garden (What are you going to care about)
~    Tend and befriend
~    Count Your Blessings
~    Delight for Others
Being in the World
~    Claim Your Emotional Baggage
~    Don’t let it stay on the conveyor
~    Don’t give it to someone else
~    Listen—Just Listen
~    Listen to hear and understand (yourself and others)
~    Speak with Compassion (To yourself and others)
~    Write Your Job Description
~    Goals
~    Duties

~    Self esteem begins in childhood
~    Being aware of your self helps you identify your strengths and develop your “me” identity.
~    Part of self esteem development includes
~    Values identification
~    Understanding wants vs. needs
~    Addressing cognitive distortions
~    Being aware of sensations, feelings and thoughts
~    Helps choose behaviors which are in unison with values
~    Helps support you through the difficult moments
~    Silences the critics
~    Clarifies who YOU are and what YOU want

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.