About This Practice
Labels can make your abilities feel fixed, whether those labels came from you or from other people. Yet your life already contains evidence that you have learned, adapted, and grown. This practice helps you recognize that capacity and strengthen trust in your ability to learn what you need as you move forward.
Repeated mental practice can strengthen familiar ways of thinking. In this exercise, the audio guides you through three affirming prompts, each lasting about three minutes. Repeat each statement without rushing, and approach the practice with patience and kindness. You may recite the affirmations silently or aloud, write them down, use a mirror, or direct them toward a younger version of yourself.
Learn and Grow
Guided Practice
Statements in This Practice
- “I am not alone in my challenges.”
- “I do the best that I can do in the moment.”
- “I can learn and grow.”
Practice Methods
Meditation
Sit or lie down comfortably, with your eyes closed or resting softly. Follow along with the audio recording and repeat each affirmation as it is presented.
Writing
Have paper and a writing instrument ready. Follow along with the audio recording and write each affirmation as it is presented.
Inner Child
Bring to mind a younger version of yourself, or look at a childhood photograph. Follow the recording and direct each affirmation toward your younger self.
Mirror
Sit or stand comfortably in front of a mirror. Follow the recording and repeat each affirmation while looking at yourself. Soften or briefly shift your gaze whenever needed.
Real-World Practice
Use these affirmations when a new task feels beyond you, when you make a mistake, or when an old label tells you that you cannot improve. When you need a boost, pause and choose whichever of the three statements from this practice best fits the moment. Repeat it slowly a few times, allowing the words to guide your attention and self-talk. Return to another statement whenever your experience changes or you need a different kind of support.
Micro Practice: Just Three Breaths…
- Breathe and become present.
- Breathe and notice what’s around.
- Breathe and recite one of the affirmations in this practice.