How To Do It:

Place both hands over your heart and take slow, deep breaths. As you inhale, imagine breathing in compassion and warmth. As you exhale, let go of feelings of worthlessness.

Why It Works:

Focusing on the heart area while breathing deeply can help cultivate a sense of self-compassion and emotional balance, countering feelings of worthlessness.

Guided Practice:

Take a moment to find a place where you can be still and uninterrupted. Begin to settle into a sense of calm, noticing the space around you and how it feels to be here right now. Perhaps there's a gentle awareness of your body as it rests, or a feeling of support from the ground beneath you.

Place one hand over your heart, feeling the rise and fall of your chest with each breath. Notice the sensations under your hand—perhaps a gentle warmth, a rhythmic pulsing, or a calming vibration. As you continue to breathe, imagine each inhale drawing in a soft, warm light into your heart space. Visualize this light expanding with each breath, filling your chest and radiating outwards. You might notice a belief about your capacity for love or feel a familiar sense of comfort and safety. Allow these sensations and thoughts to flow naturally, staying present with each breath.

Notice what belief or insight arises as you breathe into your heart center. Is there a familiar pattern of self-care or self-criticism? Explore these sensations fully, allowing the breath to soften and release any tension or resistance.

When you feel ready, gently release your hand and take a few more deep breaths, allowing the warmth and light to settle throughout your body. Notice how your body feels now—whether there is a sense of openness, peace, or perhaps a deeper connection to your own heart. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of inner warmth. When you are ready, gently open your eyes, carrying this sense of heart-centered awareness with you into your day.

How To Do It:

Find a quiet space and hum or sing a soothing melody. Focus on the vibrations in your chest and throat as you do so. If possible, choose a song or sound that feels uplifting or comforting.

Why It Works:

The act of humming or singing can stimulate the vagus nerve, promoting a sense of calm and well-being. It also helps to express and release emotions that may be contributing to feelings of worthlessness.

Guided Practice:

Find a comfortable position where you can relax and feel at ease. Take a moment to notice the quiet around you, tuning in to the subtle sounds that may be present. You might hear a distant hum, a soft whisper of wind, or the gentle rhythm of your own breath.

Continue to sit gently, allowing your breaths to bring deeper relaxation and a sense of calm to your thoughts. Gently close your eyes and bring your attention to your voice. Start with a simple hum, feeling the vibration in your throat and chest. Notice how the sound resonates through your body, perhaps creating a gentle warmth or a soothing sensation.

As you continue to hum, explore different pitches and tones, allowing your voice to flow naturally. Feel the vibration spreading through your body, connecting you to your breath and your voice. Notice the sensations of humming — perhaps a gentle pulsing in your chest, a tingling in your lips, or a softening in your shoulders. Stay with these sensations, letting the sound guide you into a state of relaxation and presence.

If you feel comfortable, you can transition from humming to singing. Choose a simple melody or phrase, allowing your voice to express itself fully. Notice how the sound moves through your body, bringing a sense of joy, release, or connection. Feel the freedom in your voice, as it resonates and fills the space around you. Notice if any emotions or memories arise as you hum or sing — perhaps a sense of nostalgia, a feeling of happiness, or even a release of tension. Allow these experiences to flow naturally, without needing to analyze them.

When you feel ready, gently bring your voice back to a hum and then to silence, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more open, or simply more connected to your own voice. Gently open your eyes, carrying this sense of vocal expression and relaxation with you into your day, feeling more attuned to the power of your own sound.

How To Do It:

Give yourself a gentle, comforting touch, such as placing a hand on your cheek or wrapping your arms around yourself in a self-hug. Hold this position for a few moments, breathing deeply.

Why It Works:

Supportive touch can activate the body’s soothing system, helping to reduce feelings of distress and foster a sense of self-compassion and worth.

Guided Practice:

Find a space where you can be alone and undisturbed. As you sit or stand comfortably, take a moment to notice the sensations in your body. Perhaps there's a feeling of warmth in your hands or a softness in your posture.

Placing your hands on a part of your body that feels right to you, perhaps over your heart or your stomach. Notice the warmth of your hands against your skin, and perhaps feel a gentle comforting sensation spreading from this point of contact. Allow yourself to take a few deep breaths, feeling the rise and fall of your chest beneath your hands. As you breathe, let yourself be present with the experience of your own touch, noticing the subtle movements and sensations that arise.

Let your touch remain steady and nurturing, holding yourself as you would hold a friend in need of comfort. Observe if there are areas in your body that soften or release tension in response to your touch, or if there are areas that feel more grounded and present. Stay with this experience, letting your hands rest or gently move to different parts of your body as feels right. Pay attention to the sensations beneath your palms and fingers, the texture of your skin, the rhythm of your breath.

As the practice continues, allow your awareness to expand to your entire body, noticing how each part feels connected or supported by your own presence. Take your time here, and when you feel ready, slowly release your hands and bring your awareness back to the room. Notice if there’s a lingering sense of warmth or calm, perhaps a subtle shift in how you feel overall. Take a few moments to rest in this space before gently moving on with your day.

How To Do It:

Stand in front of a mirror, look into your eyes, and say positive affirmations aloud (e.g., "I am worthy," "I deserve love and respect"). Repeat this for a few minutes, even if it feels uncomfortable at first.

Why It Works:

Mirror work encourages self-acceptance and can help to rewire negative self-perceptions by reinforcing positive beliefs about oneself.

Guided Practice:

As you stand before a mirror, take a gentle breath and let yourself become aware of your presence. Notice the light in the room and the reflections it creates. You might sense a quiet stillness or a subtle energy around you.

With your eyes open and a mirror in front of you, gently bring your focus to your own reflection. Look directly into your eyes, allowing yourself to connect deeply with the person staring back at you. Take a deep breath in, and as you exhale, release any judgments or criticisms you might hold. Simply observe your face, noticing the unique qualities and features that make you who you are.

As you continue to gaze into your eyes, begin to offer yourself words of kindness and affirmation. Speak softly to yourself, perhaps saying, “I am worthy,” “I am enough,” or “I am loved.” feel the impact of these words as they resonate within you. Notice any emotions or sensations that arise—perhaps a sense of warmth, a feeling of tenderness, or even resistance. Allow yourself to be present with whatever comes up, holding yourself in a space of compassion and understanding.

Imagine now that the mirror is a window to your inner self, a reflection of your true essence. See beyond the surface, recognizing the strength, resilience, and beauty that lie within. As you continue to speak words of kindness to yourself, imagine these affirmations reaching deep into your heart, nurturing the parts of you that need love and attention. Feel a sense of connection growing stronger, a bond of self-love and acceptance forming with each breath.

Spend a few moments here, appreciating the experience of connecting with yourself in this way. Feel gratitude for the opportunity to see yourself with such kindness and clarity. When you’re ready, gently bring your attention back to the room, taking a deep breath in and out. Feel the support beneath you, the ground under your feet, and the sense of peace and self-compassion that this practice has cultivated. Slowly step away from the mirror, carrying with you a deeper sense of connection and love for yourself.

How To Do It:

Stand with your feet firmly on the ground. As you breathe deeply, repeat grounding affirmations such as "I am enough," "I belong here," or "I have value." Visualize these affirmations anchoring you to the earth.

Why It Works:

Grounding helps to reconnect with the present moment and physical reality, while affirmations work to challenge and replace negative self-talk.

Guided Practice:

Find a space where you can stand comfortably, feeling the ground beneath your feet. Take a few breaths to connect with this moment, noticing the air around you and the sensation of your body being supported by the earth. Perhaps there's a sense of rootedness or stability that begins to emerge.

Take a deep breath in, and as you exhale, allow yourself to settle into this grounded position. Notice the points of contact between your body and the floor or chair, and feel the stability it provides.

Begin by silently repeating a grounding affirmation, such as “I am here, I am grounded, I am safe.” feel the words resonate in your body, noticing any sensations that arise as you repeat them. Allow each repetition to deepen your sense of connection to the earth, anchoring you in the present moment. Pay attention to your breath, letting it flow naturally with the rhythm of the affirmation.

Continue with the affirmations, varying the phrases if you feel drawn to. Notice the effect this has on your body and mind—perhaps sensing a softening in your muscles, or a feeling of calm spreading through your chest. Stay with the practice, allowing the affirmations to be a source of support and grounding.

When you feel ready to conclude, let the affirmations fade, returning your focus to your breath. Take a few moments to sit quietly, noticing any changes in your body or mind. Feel the grounding presence of the earth beneath you, supporting you in this moment. When you’re ready, gently open your eyes and bring your awareness back to your surroundings.