Self-esteem is a sense of your self-worth. It’s the attitude that you have towards yourself. Research shows that developing mindfulness skills may help us build secure self-esteem—that is, self-esteem that endures regardless of our success in comparison to those around us. Mindfulness is a way of being aware of the present (moment to moment), with an attitude of openness, curiosity and non-judgment.
Researchers have found that high self-worth can be influenced by what you do and don’t do. You need to strive to be mindful and using your thoughts and behaviour to:
• Prevent self-defeating thoughts from arising
• Eliminate self-defeating thoughts that do arise
• Bring up esteem building thoughts when they’re not presently in mind
• Maintain esteem building thoughts that are currently in mind
There are seven steps to utilise mindfulness for self-esteem:
1. Stay in the present moment
The majority of your distressful feelings are either memories of things gone wrong or thoughts of a less than optimal future. You must stay vigilant and observe when your mind isn’t focused on the present. When you notice your awareness drifting, bring it back to the here and now.
2. Don’t judge
Judging can become a formidable unconscious habit. Your mind slips out of the present moment and it makes you vulnerable to ruminating about the past and future.
3. Stand tall
Research has shown that standing with good posture can have beneficial effects on your mood and outlook.
4. Demand your space
People with low self-esteem prefer to not be noticed. Whereas people with high self-worth stand out. One of the ways they do this is by taking up space physically and you will learn simple techniques to do this in any situation.
5. Make faces
Quite simply, the look you hold on your face often influences your mood. Your aim is to have the look of a confident winner.
Relaxation techniques help to alleviate the effects of the ‘fight or flight’ or ‘freeze’ response. Being in a relaxed state will not build confidence directly, but it can help to relieve anxiety and other adverse moods.
7. Act as if
This step includes bringing all the other steps together. Imagine being a method actor and embodying all these realities.
Know that if you want moderate gains in your self-esteem, you need to be mindful of the steps you take to move through life. Your limits are only set by the limits of your mindset and this creates your reality and perspective.
Active Mind Body is running monthly Mindful Well-Being sessions with Sofija, an internationally qualified Pilates, Yoga and Meditation Teacher. Sofija has extensive experience in teaching mindfulness, personal and rehab training, physique transformation, and strength and conditioning training. Sofija’s unified approach in fitness, nutrition and mindset coaching provide a holistic style body-mind transformation while staying connected to oneself. You can book online here