taming your internal critic - meditations for...

© 2014 Jane Powell - Meditations. All Rights Reserved.

www.MeditationsForWomen.com

Taming Your Internal Critic

Taming Your Internal Critic Page: 2



Preface

“The most

important things ever said to us

are said by our

inner selves.” - Adelaide Bry

Welcome to “Taming Your Internal Critic!”

Congratulations! You have taken a very important step toward improving your happiness. The decision to go through this course proves that not only do you value

yourself but you’re ready to accept responsibility for change. Both of these are critical to building healthy self-esteem and self confidence. You’re one step ahead of

millions of other women. My name is Jane Powell and I’m the

founder of Meditations for Women. You’re about to learn the methods I use and teach to make radical

changes in the lives of women. You’ll be amazed that you can make lasting changes in as little as fifteen minutes

a day. This course is broken down into three

sections. The first part is, the “know-how,” it’s the nuts and bolts information you need to know. In my experience, “know-how” is crucial but alone does not produce lasting

results. For changes to take root, you need to transform unsupportive thoughts, beliefs, attitudes, and emotional habits that you've developed over a lifetime. How do you

do this? You use the power of your mind and I’ll explain how.

Every minute that you’re awake you are creating your reality through your thoughts. A National Science Foundation study concluded that we think a thousand

thoughts per hour. When we write, we think twenty-five hundred thoughts in an hour and a half. The average person thinks about twelve thousand thoughts per day. A

deeper thinker, according to this report, puts forth fifty thousand thoughts daily!

What you consistently think about is mirrored back to you in your experiences. It works like this - one thought prompts another and they become a sentence, then a paragraph,

then a story and finally your reality. And, when your thoughts are negative, your reality is the same. Together, we will break this destructive pattern.

http://www.meditationsforwomen.com/




The unique combination of knowledge, power affirmations

and mental imagery is the secret to getting lasting results. There is a right way and a wrong way to do the affirmations and mental imagery. If done right, these practices are a

lethal force against any kind of change you want in your life. I’m going to guide you through the right way to do both techniques in the second and third sections of this course.

As you begin to read through this course do so with an open mind and a receptive attitude. Avoid the temptation to

say “I already know that.” Instead, reflect on each point and let it sink in. By doing so you’ll set the stage for great things to happen.

Let’s get started…

☼☼☼





Chapter 1

“The inner

speech, your thoughts, can

cause you to be

rich or poor, loved or unloved,

happy or

unhappy,

attractive or unattractive,

powerful or

weak.” –Ralph

Charell

Section 1 – “Know-How”

Your Shrewish Inner Critic

Everyone has heard of Shakespeare’s play The Taming of the Shrew. The plot is about a bachelor who needs money and a father who needs his “shrewish,” critical older

daughter to get married. So, the father pays the broke bachelor to marry his sarcastic older daughter, and everyone in town laughs at them, thinking the bachelor has

made a bad bargain. But, to their surprise, the once critical daughter becomes the most charming and grateful wife of all. But, not without a tussle or two!

Champion Your Internal Critic

Your internal critic is like the older daughter in

Shakespeare’s play. Although that inner voice is too often critical, it has potential to become gracious and supportive. After all, our internal critic means well. It is really a safety

valve for hidden fears and anxieties. As we learn to hear and correct our internal critic, our self-esteem will grow in wonderful ways. But, not without a tussle or two!

Hear Your Internal Critic Speak

Everyone has an internal voice that chats away throughout

the day. Usually, this voice reflects how we really feel about ourselves, deep down. If we don’t believe in our potential, we hear thoughts of doubt. If we feel unworthy of praise, we

hear words that place blame. When your self-esteem is low your internal voice is very critical. It says things like, “She’s smarter or prettier than I am,” “I’m fat and too old,” or, “I will

never be able to do that.” But, let’s give our internal critic some credit. After all, it

learned to criticize from the best. Remember when your parents, teachers, friends and peers corrected and criticized you as a child? It’s a good bet that those “should”

and “shouldn't” ideas provide the basis for what your internal critic says to you, today. Such shameful memories, buried in the subconscious, are common to everyone. But,

that doesn’t mean you should accept them as part of your adult life. Instead, honor them by giving them attention,





“If you hear a

voice within you

saying, You are

not a painter, then by all means

paint and that

voice will be silenced.” –

Vincent Van

Gogh

noticing the words and phrases that come to mind. Only then can you change these words from negatives to

positives.

Little Bunny Foo Foo

There’s a cute nursery rhyme called, “Little Bunny Foo Foo.” The lyrics go like this: “Little Bunny Foo Foo, hoppin’ through the forest, scoopin’ up the field mice and bobbin’

‘em on the head!” During this rhyme a good fairy comes down, and gives Little Bunny Foo Foo three chances to change and become better.

But, instead of changing, Little Bunny Foo Foo keeps on boppin’ cute little field mice on the head. So, the good fairy

turns him into a goon! This funny childhood rhyme parallels adult problems with an

internal, critical voice. How? Because, just like Little Bunny Foo Foo, our internal critic is hoppin’ through our thoughts and boppin’ every good idea we have on the head! Not

possessing magical powers, we don’t have the option of banishing our inner critic into the world of goons. Instead, we must painstakingly notice each attempt to sabotage

good thoughts, and replace each negative with positive thoughts and good feelings.

☼☼☼





Chapter 2

“People are not disturbed by

things, but by the

view they take of them.” - Epictetus

When Internal Critics Run Wild

When your internal voice is critical and non-supporting, it

does damage. The following list outlines some of the negatives caused by an internal critic.

1. It compares you to other people. When you do this you come out on top only about 20% of

the time. The other 80% you come out on the bottom. You think that others are smarter, more beautiful, have more money, are happier, more articulate etc. You end up feeling

bad about yourself. The problem is, since you have a 20% success rate, you get enough positive reinforcement to keep comparing yourself to others.

2. It keeps your failures alive.

You probably have a mental picture of mistakes and failures that have happened in your past. Your critical voice focuses on your failures and ignores your strengths. It is relentless

and replays them over and over reminding you of faults and imperfections.

3. It sets impossible standards. If you did not achieve what your parents thought you should

achieve, you were probably criticized. You got the message that your value is measured by what you accomplish and achieve in the outside world. In defense you became a

perfectionist, thinking that ideal performance would place you safely beyond criticism.

4. It calls you names. Names like fat, stupid, lazy, ugly, clumsy, klutz. For some of

us these names may be even worse - like, pig, slob, selfish, dumb, careless, foolish etc. Just one negative word can conjure up a whole history of images and remind you of all

the mess-ups you’ve ever made. Such words or thoughts can also replay inside your head in

another person’s voice, like that of your siblings, a harsh teacher or the bully from your childhood. Many times this conjures up pictures in your mind. These images become a

mental snap shot that you use to torture yourself, over and





“Make a game of

finding something

positive in every situation. Ninety-

five percent of

your emotions are determined by

how you interpret

events to

yourself.” –Brian Tracy

over again.

The number one problem with a critical inner voice is that it is so interwoven in your thoughts that you don’t even realize you’re talking to yourself in such a negative way. The

second problem is, that you almost always believe what your internal critic tells you. The thoughts in your mind seem reasonable and justified. Even if someone else tells

you something to the contrary you will always hold your own internal voice as the highest truth. (Later, you’ll find out how this may also work in your favor).

☼☼☼





Chapter 3

“It takes a lot of

courage to

release the

familiar and seemingly secure,

to embrace the

new. But there is no real security in

what is no longer

meaningful.

There is more security in the

adventurous and

exciting, for in movement there is

life, and in

change there is

power.” - Alan Cohen

Steps to a Supportive Inner Voice

The bottom line is that your inner voice robs you of self-

esteem and confidence. And, if you allow this critical voice to take charge, you will end up living an unhappy life. You don’t want that and neither do those who care about you.

So, let’s get started finding out what you can do to turn your critical voice in to one that supports your best self, effectively.

Step 1 – Become Aware

Becoming aware of how your thoughts interfere with your

ability to feel confident is the first step. Remember that your critical voice has been years in the making, so, you are not going to be able to turn it around in just one day. However,

in just one day, you can get a solid grip on what your voice is telling you.

So, throughout today, monitor your thoughts. Every hour just take a few minutes to write down the thoughts, words or images that cross your mind. Don’t censor or judge them;

just, write them down, no matter what they are.

Step 2 – Inventory your Thoughts

At the end of the day, categorize your thoughts. On a scale of one to five, mark each thought with a number. The number one represents a very negative, self-defeating

thought, while a five represents a highly self-empowering thought.

Once you’ve done that, look for patterns. Do you find that you are more critical of your looks, your job performance, your parenting etc.? Using the list above, evaluate how your

critical voice speaks to you?

Step 3 – Retrain your Mind

With the awareness you have built through Steps One & Two, you are well on your way to turning things around. Now, apply the following tips.

Shift your Language.





“Work joyfully

and peacefully, knowing that

right thoughts

and right efforts

will inevitable bring about right

results.” –James

Allen

Listen for your internal critic. The minute it starts with negative thoughts, immediately rephrase what was said in a

positive way. Your goal is to become a supporter not a destroyer of yourself. You need to re-write the script in your head.

For example:

Old Script New Script

I’m such an idiot. That wasn’t a smart choice. I’ve learned not to do that again.

I can’t think. I’m so stupid.

I know I can do it. I just need to relax and let the ideas flow.

Nothing I try works. Well, that’s another way not to

reach this goal. Now, I’ll come up with a better approach.

I always make mistakes.

I’m glad I know it’s OK to be human.

Get in the habit of using self-empowering words instead of

self-defeating words. For example:

Old Words New Words

afraid, cautious,

cowardly, fainthearted, frightened, meek, mousy, timid

brave, bold, adventurous,

confident, courageous, daring, fearless, firm, spirited, strong, unabashed,

venturesome

stupid, brainless, dumb, foolish, gullible, idiotic,

irresponsible, loser, naive, pointless, short-sighted, simple-minded,

slow

intelligent, astute, brainy, bright, brilliant, capable,

clever, imaginative, ingenious, inventive, knowledgeable, perceptive,

quick-witted, rational, resourceful, wise

unattractive, repulsive,

ugly, unappealing, grotesque, grungy, haglike, homely, horrid,

pig, plain, repulsive, revolting, unsightly

attractive, appealing,

adorable, alluring, beautiful, captivating, engaging, glamorous, good-looking,

gorgeous, interesting





“Yesterday ended

last night. Every

day is a new beginning. Learn

the skill of

forgetting. And

move on.” -Norman Vincent

Peale

tired, burned out,

drained, drowsy, empty, fatigued, overworked, run-down, sick of,

sleepy, spent, worn out

energetic, energized, fresh,

invigorated, lively, active, alert, enthusiastic, excited, passionate, peppy, quick,

snappy, vibrant, vigorous

cheerless, depressed,

gloomy, sad, unhappy, blue, bummed out, moody, pessimistic, sad,

spiritless, unhappy

cheerful, animated, bright,

effervescent, enlivening, enthusiastic, hopeful, joyful, light-hearted, lively,

optimistic, sprightly, sunny, upbeat, vivacious

The truth is that we always believe what our inner voice tells us. That is why rescripting is such a crucial step. Soon,

you will start to believe this new voice and your old voice will slowly disappear.

Don’t worry if you don’t believe what you are saying at first; within three weeks, you will. It takes time to change a life long habit so give your self the gifts of patience and time.

The most important thing is to not give up. This works! Enlist support. Many times, we are not aware of what we are thinking. This is where you need the help of someone you spend a lot of

time with and someone you trust. Ask that person to remind you when you use a phrase or word that is self-defeating. It won’t take long before you’ll catch these phrases, yourself.

This is an excellent technique to use if you are having trouble noticing negative self-talk.

Stop Talking in Absolutes. Your critical voice almost always talks in absolutes - “You

always…,” “Every time…,” “You never….” Nothing is always or never. Rephrase the comment for the situation; don’t over generalize.

Best Friend Technique.

Let's say your best friend came to you criticizing herself about a mistake she made. Would you tell your best friend, "Yep, you sure blew it this time. You certainly should feel

guilty. You will be unhappy about this for a long time.”? Probably not! You would more than likely reassure your





friend that everyone makes mistakes and that they can be corrected. You would help her to overcome her guilt and

support her, so she felt good again. The point is that you should be your own best friend and

provide reassurance and a positive perspective to help yourself through difficult situations. Learn to be compassionate and remember that understanding,

acceptance and forgiveness are yours for the taking.

~~~~

It’s when you become conscious of your self-talk that you gain awareness and set yourself up for change. Don’t be

afraid of your critical voice. Accept it as a part of yourself that has unfulfilled positive potential. You will need to focus for your inner voice to change. But, as you are consistent,

persevere and remain patient with yourself, you will take this giant step forward toward becoming a self-empowered woman with high esteem.

☼☼☼





“Whatever the mind can

conceive and

believe, it can achieve.”

-Napoleon Hill

Section 2 – Power Affirmations

I want you to take a negative command you have been giving yourself and turn it into a positive statement. For example, if you have been telling yourself that you’re going

to stop talking negatively to yourself. I want you to tell yourself that you are now re-phrasing negative talk into positive talk. In other words, affirm what you do want, not

what you don’t want. The destructive habit that so many of us have is that we

are always telling ourselves what we don’t want to happen instead of what we do want to happen. What we don’t realize is that thoughts like these are powerless. It’s the

positive thoughts that reinforces our goals and gets results. Below I’ll tell you exactly just how to construct your thoughts for the best results.

The Workings of your Mind

You have one mind, yet there are two distinctive

interrelated parts, your subconscious and conscious minds. Think of them as two systems working together.

Your conscious mind is the logical, reasoning portion of your mind. It represents your awareness of yourself, other people and your environment. This reasoning process is

used when solving problems, writing emails, doing your job – basically any task you do from day to day.

As important as your conscious thought processes and actions may seem, they are to a great extent guided by a much deeper level of mental activity – your subconscious

mind. Your subconscious mind is the dominant part of your mind

and it has two very important jobs. One is to control bodily functions such as breathing, heartbeat, blood pressure, eye-blinking, and digestion. It maintains balance in all of

your bodily systems without you consciously having to think about it. The second job of your subconscious mind and the one that we are concerned with is to act as a

storage cabinet for your memory. Scientists believe that all the details of everything you have ever seen, heard, smelled, tasted, felt or experienced is permanently stored





“Our best friends

and our worst

enemies are our thoughts. A

thought can do

more good than a doctor or a banker

or a faithful

friend. It can also

do us more harm than a brick.”

–Dr. Frank Crane

in this part of your mind.

It may be helpful to think of your mind as a garden. Your conscious mind is the gardener. Your subconscious is the soil that accepts any kind of seed – good or bad. From the

time you were young until now you have been planting seeds – thoughts – based on your habitual thinking and conscious statements that have been repeated over and

over again, either by you, or to you by others. Frequent thoughts eventually grow and become the basis

of your innermost convictions and beliefs. These beliefs, in turn, become your reality. In other words, what you sow in your subconscious mind, you shall reap in your life.

When your thoughts and influences of others planted in your subconscious mind are harmonious and constructive,

you’ll be rewarded with a positive and optimistic outlook on life and your circumstances will support this. Of course, the same applies when negative thoughts have been planted

in your subconscious, you’ll be burdened with low self esteem and low self confidence. Remember that your inner mind is nondiscriminatory – it will work just as hard either

for you or against you. Does all this mean you’re doomed and at the mercy of

your inner mindset? Absolutely not! Using the garden analogy above, you can start to plant only “good” seeds – thoughts – and you’ll see a new life emerge. Your new

mental attitude will replace any bad seeds in your subconscious mind.

At first you will have to use your conscious mind to plant new seeds, but eventually these seeds will take root in your subconscious. Once they do, you’ll be back on auto-

pilot. All those unsupportive thoughts, beliefs, attitudes, and emotional habits will be replaced by supportive ones and you’ll unconsciously attract happiness, success and

abundance into your life. The ‘conscious’ seeds you’re going to use are affirmations.

An affirmation is like a prayer, wish or goal, only it’s specific and positive. Affirmations trigger positive thoughts when charged with feeling, emotion and belief. They’re a

powerful way of working with the mind to create what you desire. They are the second step I use in squashing





“The significant problems we face

in life can not be

solved at the same

level of thinking we were at when

we created them.”

-Albert Einstein

unsupportive thoughts, beliefs, attitudes, and emotional habits.

What Affirmations Are Not

Before we begin I would like to clarify what affirmations are

not. Affirmations cannot be used to change somebody else's

behavior or get them to do something. For example, you can’t say an affirmation to make someone behave a certain way or make someone love you.

Affirmations cannot be used to get someone to do something that they do not want to do. In other words you

can’t control someone else through your affirmations. Affirmations cannot be used to change something that has

already happened or fix something that is broken. So matter how tempting it is to try and affirm changes in

someone else, don’t bother, it does not work. Focus on the changes you can make within yourself.

The Ingredients of an Affirmation

It’s imperative that affirmations be constructed properly to work. Here’s what you need to know…

1. They must be in the present tense, as if they have already happened. If you affirm in the future tense by

saying, “I am going to take responsibility for my choices,” the results will always be waiting to happen. So, the correct way would be to say “I am responsible for my

choices.” 2. They must be positive. You want to avoid negative

statements. As I said earlier you want to affirm what you do want, rather than what you do not want. For example you don’t want to say “I’m not going get mad when I’m

criticized.” Instead say, “I accept constructive criticism.” 3. They must be short and specific. This way they are

easier to remember and more powerful. Try to keep affirmations under fifteen words.





“The universe is change; our life is

what our thoughts

make it.”

-Marcus Aurelius

“You are

searching for the magic key that will

unlock the door to

the source of

power; and yet you have the key

in your own

hands, and you may use it the

moment you learn

to control your

thoughts.” -Napoleon Hill

4. They must resonate with you. In other words they must

be something that you deeply desire. The stronger your connection with the affirmation, the deeper the impression it makes on your mind, and the sooner you will experience

positive results. 5. They must be repeated daily. The importance of

repetition cannot be overemphasized. It reinforces your belief system and convinces your mind that it is true.

6. No more than five affirmations should be repeated during each session. This is for maximum effectiveness.

7. They must be said with passion and confidence. You don't necessarily have to believe your affirmation

initially, in order for it to work. Belief will grow as time passes and you experience success. What’s important is that you can internalize the feeling of what it would be like

when the desire you're affirming is fulfilled, or your need met. You need to feel with every fiber of your being that your affirmation has already happened.

Suggested Affirmations

Below I have listed ten affirmations to get you started.

Choose five affirmations from this list that you identify with and begin with those. Once you get the hang of it then create your own affirmations, just make sure that you

follow the guidelines above.

I am aware of my thoughts.

I correct my internal critic.

I have replaced my negative thoughts with positive ones.

I no longer compare myself to others. I have replaced thoughts of fear with faith.

I now have a quiet and peaceful mind.

I am a supporter of myself.





“You are today

where your

thoughts have brought you; you

will be tomorrow

where your thoughts take

you.”

-James Allen

I have broken my habit of self-criticism.

I am making changes in my life.

I challenge my inner voice when it’s disrespectful or critical.

Ideally your affirmations should be done in the morning. At this time of day you’re refreshed and your mind is more open to positive thought patterns. It also starts your day on

a positive note. If for some reason the morning does not work for you then try to make a point of doing your affirmations at the same time each day.

Get Affirmations to Work for You

In my experience affirmations work best when they are

said with feelings of power and confidence, that’s why I call them “Power Affirmations.” Be loud and proud as you repeat your affirmations. You might feel silly at first, but

don’t worry, it actually becomes really fun after a couple of days.

If you can, stand in front of a mirror. Repeat an affirmation quietly in your head then pause for a few seconds and let the words sink in. Say each affirmation three times

progressively getting louder with each one before moving on to the next one. Repeat this process until you have completed your chosen five. The pattern should look like

this.

Affirmation 1 (repeat in your head)

Take a deep breath and let the words sink in. Affirmation 1 (use your normal speaking voice) Take a deep breath and let the words sink in.

Affirmation 1 (use a louder voice filled with confidence) Take a deep breath and let the words sink in.

Affirmation 2 (repeat in your head) Take a deep breath and let the words sink in.

Affirmation 2 (use your normal speaking voice) Take a deep breath and let the words sink in. Affirmation 2 (use a louder voice filled with

confidence)





“With time and patience, the

mulberry leaf

becomes satin. With time and

patience the

mulberry leaf

becomes a silk gown.”- Chinese

Proverb

Take a deep breath and let the words sink in.

Affirmation 3 (repeat in your head) Take a deep breath and let the words sink in. Affirmation 3 (use your normal speaking voice)

Take a deep breath and let the words sink in. Affirmation 3 (use a louder voice filled with confidence)

Take a deep breath and let the words sink in.

Continue this until you have repeated five affirmations.

The key for these to work is to practice them daily. It should only take you few minutes each morning. If you’re

tight on time, they can be done while you’re taking a shower, getting dressed or even on your commute to work.

One woman told me she wrote her affirmations on post-it notes and put them around the house and in her car. This is another great way to reinforce your affirmations.

I’m often asked how long it takes for affirmations to manifest. It’s different for everybody and for each

affirmation. Some may take days, other weeks and others even months. The one “must-do” for your affirmations to materialize, is to avoid focusing on the lack of having

something. Try your best to avoid worry, fear, or anxiousness feelings. Instead, keep your eyes open and be willing to accept opportunities from a variety of sources.

The most important thing is to keep an open mind. Remind yourself that closed minds do not inspire belief and results.

Make a commitment to do them and you’ll soon find that the results will far exceed the effort! I promise.

☼☼☼





“Imagination is more important

than knowledge.”

-Albert Einstein

“To imagine the

unimaginable

is the highest use

of the imagination.”

-Cynthia Ozick

Section 3 – Mental Imagery

An Athlete’s Inspiration

Remember Marilyn King? She is a two-time Olympian (Munich, 1972 & Montreal, 1976) in the grueling five events Pentathlon (100 meter hurdles, shot put, high jump,

long jump, 800 meters). She had a 20-year athletic career that included five

national titles and a world record. However with all this success she is quick to point out that as a child she was an ordinary athlete, not particularly strong, fast, or quick to

learn. In 1979 she was in a car accident and was unable to train

physically for her third Olympic Team. She turned to visualization to prepare for the Olympics and she placed second at the trials for the 1980 Moscow Games.

Breaking through Barriers

How about Roger Bannister? He was the first person in recorded history to break the 4-minute mile. How did he do

it? He harnessed the power of visualization. No one on earth had ever run a mile in less than four minutes. Roger imagined it was possible. He created a level of certainty in

his entire being, his entire nervous system and subconscious that he knew, he absolutely knew, that running a mile in less than four minutes was not only

possible, but that he personally could do it. And, he did! What’s more amazing is that within one year, 37 other

runners did the same thing. In the year after that, over 300 runners ran a mile in less than four minutes. Each one of them had the potential to run that fast, but it

wasn't until someone else showed them that it was possible, it wasn't until they believed it, that they tapped into the potential that was always there.

The Champion Within

These techniques are not just for Olympians or super-

athletes. Mental imagery works wonders for you and me.





“The man who has

no imagination

has no wings.” -Muhammad Ali

“What we think determines what

happens to us, so

if we want to change our lives,

we need to stretch

our minds.”

-Wayne Dyer

I’m going to show you the technique that I have learned studying these athletes; the method that made them

winners. The only difference is you will become a champion in your own personal contest.

Body Chemistry

You use your imagination every day. However, most of us are unaware that what we envision affects every cell of our

bodies and every aspect of our success. Have you ever had a dream where you wake up and feel as if what you just dreamt about had actually happened? Your heart is

beating hard; you may be sweating, anxious, excited, or petrified. This proves that our subconscious does not know the difference between something we vividly imagine, and

something that we actually experience. The key to understanding how imagery works is to learn

that it is not just some psychological mind control. Visualization activates the brain to release a sequence of nerve cell firings, releasing bio-chemicals that initiate

physical changes in your body. Visualized goals activate neurotransmitters (brain messengers), release hormones and increase endorphins - all directed by way of the

subconscious mind. The more times this is repeated, and the more sensory systems used, the greater is the body's response.

This explanation might sound very technical, but it’s this very physiological process that you experience in your

dreams, reading a book or watching a movie. As powerful as these responses are, you can harness these powerful reactions and learn to control and direct the images in your

mind to facilitate change. Having a clear mental picture of what you want to achieve puts into motion the means to obtain your goals.

Clarify Your Mental Picture

At least 12,000 and most likely more thoughts or images flash through your mind each day. If you learn to utilize this

gift in a directed and purposeful way, it will change your life. On the other hand, if your imagination is full of negativity it has the opposite effect, keeping you from ever

achieving your goals.





“Dream lofty dreams, and as

you dream, so

shall you become. Your vision is the

promise of what

you shall one day

be; your ideal is the prophecy of

what you shall at

last unveil.”

-James Allen

I have found working with women that many can not

visualize themselves as being any different than they already are. For example, if weight is an issue, many have gone through the weight-gain, weight-loss roller coaster so

many times that they find it impossible to visualize their ideal body image. There are just too many images to choose from.

The solution is actually very easy. In the case of body image you find a picture of your ideal body image (make

sure it is realistic for you), next cut and paste your face on the picture. If you’re artistically inclined you can draw a picture or if you possess computer skills you can

manipulate an existing photograph. The key is to locate a physical picture of your ideal and as you repeatedly view and visualize the changes they will become real for you.

Successful Visualization

Learning mental imagery won't take long; five to ten

minutes each evening is all you need. Like any other skill, it will require repeated daily use to develop proficiency and see results.

Below are several visualizations to get started. Pick one or two images that speak to you and write them down. Or,

better yet, try and come up with your own visualizations. This way you can use real situations and real people. Think of a situation you were in recently that you wish had

turned out differently. Imagine yourself in the same situation with the same people, yet change the outcome in your mind.

Suggested Visualizations

I like thinking good thoughts about myself. The

more often I think good thoughts about myself, the more able I am to see the good qualities in others.

I am a physically attractive woman. I’m grateful that I have… (Here, list your good physical qualities, like clear skin, lovely hands, the color of your eyes, hair

or lips, nice nails, your bone structure, your figure, even a cheerful expression counts. Be honestly





“Every human has

four endowments- self awareness,

conscience,

independent will

and creative imagination.

These give us the

ultimate human freedom...the

power to choose,

to respond, to

change.” - Stephen R. Covey

appreciative of your body. This will challenge your internal voice to rescript with positive language).

What others think or say does not affect me. I am

proud of who I was, who I am and who I am

becoming.

It is easy for me to… (Here list the one

characteristic or goal that you most want to make part of your life – like, “speak in public,” “ask my boss for a raise,” or “feel confident in social

situations.”) This is simple and natural. And, as I do

it more often, it becomes something I enjoy.

I am a success, right now, today! My achievements include (Here list your personal achievements. These may include everything from quiet acts of

kindness to winning first place in a pie-baking contest to earning a degree or award.) I value the

good things I have done in the past and look

forward to achieving other worthwhile goals. It is easy for me to feel calm and positive. I am

peaceful, confident, capable, and have high self-esteem.

It is OK for me to have what I want. The world is filled with abundance. I enjoy receiving the good things of life.

Your visualizations should ideally be done just before you go to bed. Each evening, follow these steps and within a

short time you’ll see astounding results. 1. Relax. Find a peaceful place, sit or lie in a comfortable

position with your arms at your side and your legs uncrossed.

2. Re-read the description of the image from the “Suggested Visualizations” list and concentrate intently on the image it describes. Or, if you have your own

image, use that. When you think you have all the details (place, people, and time) firmly captured in your mind, close your eyes.

In this step you may envision practicing a new behavior





“Never, never,

never, never give up.”

-Winston

Churchill

or skill, reinforce a positive behavior, or assign a negative image to old beliefs.

3. Visualize yourself living the described image from beginning to end. As your mental image becomes clear notice these three key elements.

How do you look? Content, competent, talented,

savvy, sparkling, proud, etc.

How do you feel? Happy, joyful, deserving,

satisfied, relaxed, confident, gratified, unafraid etc.

How is your body responding? Strong, undisturbed,

untroubled, graceful, relaxed, fearless etc.

4. Visualize yourself with confidence and self-respect as

you accomplish your goal.

5. Visualize the reactions of others. Listen to the

compliments, acceptance, reinforcement and

appreciation. 6. Visualize how you react to the responses of others.

You’re excited, proud, pleased and filled with gratitude. Now open your eyes slowly, smile, and feel relaxed. Tell

yourself boldly and without hesitation, "I can do anything!!" Commit yourself to practicing these mental images until

they become your reality. Remember to become a winner like Roger or Marilyn takes patience, persistence, and commitment to change. You can do it!

☼☼☼





“There are always

flowers for those

who want to see them.”

- Henri Matisse

Conclusion

Congratulations, you’re done!!! We all come into this world connected to our inner selves,

strengths and creativity. As we go through life we absorb fears and accept limitations from the world around us. By the time we’re adults we have a lot of negative thoughts

running through our heads. These thoughts support our reality and for the most part we’re unaware of them. Unfortunately we mold our lives around these false beliefs.

Think of this course as the beginning of change. Let it be the foundation for you to release old, negative concepts

and begin a new way of thinking. You already possess an extraordinary amount of personal

power. You already have within you all that you need to be genuinely happy. Don’t fight this notion. It’s true! If you’re willing to invest perseverance, patience and a fresh

perspective anything can be yours. Equipped with what you have learned in this course you

have the means to transform your outer world. Don’t let another wasted day go by. Embrace your power, create the reality you truly desire and become the woman you

were born to be. - Jane

☼☼☼





Miscellaneous

Contact Information

Meditations for Women P.O. Box 2335

Olympic Valley, CA 96146

http://www.meditationsforwomen.com Email: [email protected]

DISCLAIMER

The information contained in this course is not

intended to serve as a replacement for professional medical or psychological advice. It is for informational purposes only and is not meant

to be a substitute for the advice provided by your own physician or other medical professional.

If expert assistance or counseling is needed, the services of a competent professional should be sought. Any use of the information in this

program is at the reader’s discretion. Meditations for Women specifically disclaims any and all liability arising directly or indirectly from the use

or application of any information contained in our Web site, printed materials, audio materials, video materials, or other products.



taming your internal critic - meditations for...

Documents