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Do This for 5 Minutes or Ruin Your Entire Day (Neuroscience-Backed)
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0:01
It's another day to pause and [music]
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reflect. [laughter]
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I am from Dulin.
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I am glad to have you in this space
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where [music] we are still talking on
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affirmations.
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[music]
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Today
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we are going to be laying emphasis on
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morning affirmations to shape your day.
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This moment is an [music] invitation to
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begin your day with intention
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before the noise of [music] the day
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becomes loud, before responsibilities
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begin pulling you [music] in different
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direction. This is a quiet space to
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center [music] yourself
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and
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breathe
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with freedom [music] to relax your
1:01
muscles
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and cause your circulation to become
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free.
1:08
[music] The way we begin our morning
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often shapes the emotional tone of the
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entire day.
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Many people wake up already carrying the
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weight of yesterday's worries, [music]
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yesterday's disappointments
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or the pressure of what lies ahead.
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[music]
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[snorts] But the morning is also a
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powerful doorway,
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[music]
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a doorway where we can gently choose the
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thought that will guide us. [music]
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Today we will explore how affirmations
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can help shape the direction of our day.
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And we will also [music] reflect on a
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story that unfold or on a story that
2:01
unfolded in a therapy room.
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Take a slow breath [music]
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in and gently release it.
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Take another one and release it. [music]
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Just try to relax your your neck. Just
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[music] turn your neck left, right,
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forward, backwards. [music]
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You
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take it down to your shoulders. You can
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be able to roll your shoulders forward,
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[music]
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backward,
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and then gently take it down to the
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[music]
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to your uh uh the back your lower body.
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[music] You can just roll it
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forward, backward, twist [music] your
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body by so doing,
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you're allowing your mind to settle.
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[music]
3:00
Before we begin the affirmations, let me
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share something meaningful that happened
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[music]
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during a therapeutic conversation.
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Some time ago, I worked with a client
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who often described waking up with a
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sense of heaviness. [music]
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Each morning, he will immediately think
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about everything that was not going well
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in his life. [music]
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The thought will arrive quickly.
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I am behind life. [music] I am not doing
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enough.
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I am failing.
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By the time he left his house, he
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already felt discouraged. This happened
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because of the challenges and the
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difficulties
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he already faced in his life.
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During one session
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when the negative biases [music] were
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expressed,
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I gently asked him a question.
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What is [music] the first thing you say
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to yourself when you wake up?
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[music]
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He paused for a long moment.
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Then he answered honestly. [music]
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I usually tell myself that today will
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[music] pro will probably be another
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difficult day. That simple sentence had
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quietly [music] become the script of his
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mornings. Together we began [music]
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experimenting with something simple.
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Every morning before leaving his bed, he
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will pause, [music] breathe slowly and
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speak a few affirmations [music]
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to himself, becoming grateful
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for his bed that carried [music] him
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through the night
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and supported him to rest. rest his
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[music] his entire body for his pillow
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that actually [music] supported his head
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for his blanket that provided a warmth
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for his room [music]
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that actually protected and preserved
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him from getting the direct
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weather of the environment.
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At first it felt uncomfortable to him.
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He said the [music] word sounded
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unfamiliar,
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but he agreed to try for 30 days.
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Each morning he repeated simple
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statements. [music]
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I am capable of handling this day.
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[music] I will approach today with calm
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and clarity. I allow myself to grow
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through whatever today brings. [music]
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After several weeks, something began to
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change. His personal
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concerns [music] did not just go away,
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but his relationship with those concerns
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shifted. Instead of entering the day
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already defeated, he began entering the
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day with a sense of steadiness, [music]
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balance. He later told me something
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[music] that stayed [clears throat] with
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me.
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When I say stayed with me,
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these uh statements
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encouraged me to keep [music]
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supporting the people who come into my
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therapy room. [music]
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It helped me to keep supporting those
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who need psychological,
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emotional, mental support. The statement
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he later told me [music] is this. The
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situation around me [music]
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are still challenging
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but I feel different [music] inside. I
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feel like I am walking into the day with
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my shoulders back instead of my head
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down. [music]
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This is the quiet power of affirmation.
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And this is where the change be [music]
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begins.
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They do not this uh uh uh gentle power
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do not just really say uh what is there
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is no longer there
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but they shape the simple mindset with
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which we meet reality.
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Now take a slow deep breath in
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and gently release it.
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Take another one. Gently release it.
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Allow yourself to become present in this
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moment. [music]
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Remember that the power is in this
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moment. The power is in the now.
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[music] If you are able to consistently
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influence the moment
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you enjoy
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your life.
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As you listen to the following
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affirmations, [music]
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allow each sentence to settle gently
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within you. [music]
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You may repeat them silently
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or aloud if you desire. [music]
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And remember [music] that for you to
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begin affirmation, it is always good to
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place your right palm [music] on your
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heart area.
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[music]
9:12
Now let's go.
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Today is a new beginning. I welcome this
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day with openness and courage. I am
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capable of meeting today's [music]
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challenges. I approach this day with
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clarity and [music] calm. I trust my
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ability to grow through experience.
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[music] I allow confidence to guide my
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actions.
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>> [music]
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>> I move through this day with purpose. My
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thoughts [music]
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support my well-being. I speak to myself
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with patience [music] and encouragement.
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I am becoming the person I am meant
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[music] to be. I welcome opportunities
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to learn and develop. My [music]
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presence in this world matters. I move
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forward with quiet confidence. [music] I
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allow today to unfold with wisdom and
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grace. Take
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a [music] slow deep breath in and gently
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release it. [music]
10:28
Take another deep breath in, gently
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release it.
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Allow the words to settle within your
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mind [music] and body.
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If it feels comfortable, [music]
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place your hand softly [music] over your
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heart. Again,
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take another slow [music] deep breath
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in.
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Now
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repeat quietly within yourself. [music]
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Today I walk [music] with confidence.
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Today I grow. Today [music] I trust
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myself. Remember that authentic
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self-development [music] does not happen
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in a single moment.
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It is a process
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that unfolds
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gradually
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through small daily choices. Choices to
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speak kindly to yourself. Choices to
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approach life with curiosity instead of
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defeat. Choices
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to stand up each morning [music] and
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begin again. As you continue your day,
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carry these affirmations with [music]
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you.
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You can write them on an index card
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uh and put it on your [music] on your
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table in your office. You can equally
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write the ones that resonate with you on
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[music] an index card and put it in your
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wallet. Travel with it. Keep it in a
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place [music] where your eyes can easily
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fall on it during [music] your daily
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activity.
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Let them become quiet companions that
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support your thoughts and action. It is
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always good
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to practice affirmation. [music]
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You can choose to follow this video
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[music]
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every morning as a guide to be able to
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support you [music]
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awaken
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this practice that can actually shape
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your life and cause it to become
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[music] a better life. Remember that you
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are the author of your life.
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You were created and some of the things
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that have happened you did not really
13:16
have direct control over because you
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were not conscious [music] of who you
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are and a lot of how you function
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[music] as a person.
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Right now you have come to that place of
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understanding.
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[music] Your life is in your hands.
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Take full responsibility
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by [music]
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becoming that person
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that takes affirmation
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as a grounding technique for a life of
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fulfillment.
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[music]
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Thank you for taking this moment to
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pause and reflect [music] with me.
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May your day unfold with clarity,
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courage, and strength.
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[music]
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I wish you
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support [music]
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by the universe as you move.
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I wished you [music]
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ease
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miracles, signs and wonders. [music]
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Today
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[music]
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many opportunities
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are opened and waiting for you to grasp.
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[music]
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You are becoming
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conscious
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to noticing and creating positive
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outcome [music]
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today.
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Today [music]
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is the best day of your life.
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Now repeat this with me. Today [music]
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is the best day of my life.
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Until [music]
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next time,
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keep
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pouring out good words towards your day
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and [music] everything is going to fall
15:29
in place.
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Have a great day. [music]
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I say I love you because of these little
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steps you are taking to become a better
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version of yourself.
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Our families need us. Our communities
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need us. Our world needs us.
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>> [music]
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>> Thank you for being a change maker.
#Health
#Mental Health
#Self-Help & Motivational