Using Affirmations

How to create your own affirmations


Start by taking some time to think about areas in your life you would like to improve and how you might want your life to be. It is worth taking some time over this process. Write the most important ones down in a list.

Now look at each item on the list and write out a few positive statements for each. They must be positive and in the present tense, focus on what you do want, not on what you don’t want.


Using Affirmations

Seize the moment of motivation while it exists.


  1. Pick one or two affirmations and begin using them immediately.

Don’t wait until you create the “perfect” affirmation for your specific situation before you start using them.

The future is now.

Do not base your choice by whether or not you already believe the affirmation or if the belief seems possible to you at this time.


  1. If you do this consistently, you will naturally find this thought re-occurring in your mind several times per day. You will begin to notice the power affirmations shaping your other thoughts through the course of the day.

As the power affirmations create more and more similar thoughts, you will create a direction and build momentum towards the desired results.

  1. Feel the emotional power of the affirmations in your body. Visualize yourself as having already created this result in your life.

Feel the way you would feel if you already had this result in your life. Hear the things you will hear when this affirmation becomes an everyday reality.

Breathe the way you would breathe if this affirmation were already true. Move your body as if this were already a conditioned belief.


  1. Now let your positive thoughts of power and certainty guide your actions. Live consciously. Take complete control of your own mind rather than passively allowing the influencers in the media control it for you.




Ways to use your affirmations may include:


Meditation with your affirmations.

For a very powerful experience, find yourself a quiet place to sit and close your eyes in readiness for meditation. Listen to some soothing meditation music and focus your attention on your affirmations. Allow them to consume your awareness. Feel them and visualize them as you repeat them mentally. Remain in this state for 20 to 30 minutes.

Meditation with your affirmations is like taking a bath in positivity! In this relaxed, focussed state, your subconscious mind is open to the positive directions that your affirmations provide. You’ll be deeply relaxed and absorbed in the affirmations as they soak deeply into your mind.


Sleeping and/or relaxing with your affirmations

This is one of the most enjoyable and most popular ways to experience affirmations. Just lie down somewhere comfortable and let your affirmations roll around in your mind. Many people do this as they are falling asleep at night, which is one of the main reasons why positive affirmation recordings are so popular. Affirmation recordings make the whole process rather effortless – all you need to do is play your affirmations quietly as you relax and drift off to sleep. In this dreamy state of relaxation, your subconscious mind opens up to your affirmations which are then absorbed and assimilated at a deep level.


Active visualization with affirmations

This third technique is quite different to the last two, but it is no less powerful.

Sit or stand while you repeat your affirmations, but keep your eyes closed. As you repeat your affirmations, vividly visualize yourself experiencing them. Make a conscious effort to really feel them. Be actively involved in the experience of your affirmations, not just a passive observer. You may even choose to move your body slightly or to use your hands to gesture and play – act the scenes you imagine in your mind.

This method might seem a little odd to some people, but it is extremely powerful because it engages all your senses. It can be quite an exhilarating and liberating experience!


  • While you are walking.
  • While you are doing housework.
  • While you relax in the bath.




Step 1:

Make a list of what you’ve always thought of as your negative qualities. Include any criticisms others have made of you that you’ve been holding onto; whether it’s something your siblings, parents and peers used to say about you when you were a child, or what your boss told you in your last annual review. Don’t judge if they’re accurate and remember we all have flaws. This is one of the beauties of being human. Simply make a note of them and look for a common theme, such as “I’m unworthy.” This will be a great place to start making a shift in your life. When you write out the recurring belief notice if you holding on to it anywhere in your body? For example, do you feel tightness or dread in your heart or stomach?

Step 2:

Now write out an affirmation on the positive aspect of your self-judgment. You may want to use a thesaurus to find more powerful words to beef up your statement. For example instead of saying, “I’m worthy.” You could say, “I’m remarkable and cherished.” After you have written your affirmation then ask a close friend to read it to see if they have any suggestions to make it stronger.

Step 3:

Speak the affirmation out loud for about five minutes three times a day – morning, mid day and evening. An ideal time to do this is when you’re putting your make up or shaving so that you can look at yourself in the mirror as you repeat the positive statement. Another option that helps to reinforce the new belief and would be easy to do at work is to write out the affirmation several times in a notebook. Notice over time as you write it if your style of writing changes. This could be a clue as to how your mind perceives the new concept. I call this exercise using the mindfulness journal to forward the agenda of the positive affirmation.

Step 4:

Anchor the affirmation in your body as you are repeating it by placing your hand on the area that felt uncomfortable when you wrote out the negative belief in Step One. Also “breathe” into the affirmation while you are saying or writing it. As you reprogram your mind you want to move from the concept of the affirmation to a real, positive embodiment of the quality you seek.

Step 5:

Get a friend or coach to repeat your affirmation to you. As they are saying for example, “You are remarkable and cherished” identify this statement as ‘good mothering’ or ‘good fathering’ messages. If you don’t have someone who you feel comfortable asking then use your reflection in the mirror as the person who is reinforcing the healthy message.




1) Devote some special times during the day for repeating them.

2) Repeat them wherever you are, and whenever you want and have the time.


Before starting, ask yourself whether you really want to get what you want to affirm for. If you have doubts and are not really sure that you want it, your doubts will stand in your way. This is one of the reasons why people do not get results, and then lose their belief in this power.

Affirm with love, faith, feeling and interest, and feel and believe that your desire has already been fulfilled. This kind of thinking will accelerate its fulfilment.

It is natural for the mind to bring up doubts and negative thoughts, especially if your current environment and situation are very different from what you want to achieve. Persevere, and do not let your negative thoughts and doubts conquer you.


How often to use affirmations

There is no hard and fast rule here, but as a general rule of thumb, once per day for at least five minutes is recommended, however twice per day is preferable. It is recommended that you start and finish each day by repeating your affirmations while in a relaxed state.

More is better than less, and some is better than none, so even if you can’t manage 5 minutes twice per day, short sessions of just a couple of minutes will yield great rewards just so long as you repeat your affirmations every day, not just once per week. Keep using your affirmations on a consistent basis. The more you affirm something, the more your mind will accept it, and the more positive changes you will experience in your life.

When used along with self- esteem boosting strategies, visualisations and setting goals affirmations can be more powerful and effective.


A note on self-esteem


For every feeling or emotion that we have, either positive or negative, there is a corresponding thought that we have about ourselves that generates the experience of self-esteem.

Self-esteem is really about our thinking, and more specifically about the thoughts that we develop or create about ourselves.

We also tend to think of our self-esteem as being something that is shaped by the events that take place in our life. We tend to think that the cause of how we think about ourselves and who we think we are (self-esteem), is due to circumstances, situations, people, places and things.

We do not tend to think that our self-esteem is something we create. As meaning making machines we give meaning to everything in our life including and most importantly to ourselves. While events do happen, it is not the events that are important but rather the meaning that we give them.

Given the fact that our thoughts determine our feelings and emotions and we are truly responsible for their creation, it is also follows that it is within our capability to change or transform them and thereby our self-esteem.

When we realize we are the real authors of our self-image and self-esteem, we will stop blaming something or somebody else and take responsibility for our own lives.

The use of affirmations is just one way to make positive changes to your life.