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MeditationRecognize Your Self-Worth

Recognize Your Self-Worth

Research has shown that our self-talk has a huge influence on how we feel. Shine's Mel Chanté leads you through a quick meditation to boost your self-esteem.

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Better mental health starts with Headspace

Hey, Mel Chante here. First things first, let's take a few breaths to get present. Close your eyes. See where you're holding tension and release. Take three, deep, slow breaths. Inhale deeply through your nose. Exhale deeply through your mouth. Second time, in and out. Last time, in and out. Now, let's start by just noticing our thoughts. Observe them. Don't judge them. Simply notice what thoughts are floating around up there. Allow them to come and go. I'll give you a minute. Our thoughts reveal the relationship we have with ourselves. Every day, thousands of thoughts float in our minds. Sometimes they're positive. Other times not so much. Our negative thoughts don't always reflect the truth. We've all thought we couldn't do something, and then we proved ourselves wrong, like when we got into that school, or got that job, or got that raise. All day, we're analyzing our environments, other people, ourselves. It's human to be overly critical, but when we are our self-esteem takes a die, which not only affects us, but also our relationships. There's research that shows the way we relate to ourselves directly influences the way we relate to others. People who criticize themselves a lot are more likely to be depressed, anxious, or have lower self-confidence. Instead, try self-compassion. It allows us to be aware of our struggles and relate to ourselves with kindness. The key is to notice when negative thoughts do come. Then allowing them to pass remaining unattached to them gives you power over your mind. One technique for this is actually saying, I'm having the thought that when any negative thought comes to your mind. Take a moment to try it right now? Close your eyes and really notice how you feel. When a thought comes up, say to yourself, I'm having the thought that and replace it with whatever you're thinking. Doing this can help you take your thoughts a bit less seriously. You'll begin to feel more in control and see yourself in a new light. Rather than spending energy criticizing yourself, try turning that energy into compassion. When we treat ourselves with compassion, it's that much easier for us to do the same with other people. It's a habit we build over time, but trust me it's worth the effort and patience. Before you go, repeat after me. I treat myself with compassion. I have power over my thoughts. One last time. I treat myself with compassion. I have power over my thoughts. You got this....


Duration5 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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