【Radio Headspace】摆脱自暴自弃 | Break Free From Self-Sabotage | 博客

hi everyone it's Rosie welcome to radioheadspace and to Friday Today we're going to take on a topic that's intimately familiar to most of us self-sabotage in other words when we're making progress in our lives and for some reason we end up derailing ourselves I know this first hand from my own battle with self-sabotage in my 20s I was a chronic procrastinator I had big dreams and aspirations I wanted to become a yoga teacher and nutritionist but when it came to taking action I would always find a reason to delay or avoid it all together I would tell myself that I wasn't ready that I needed more time more knowledge and more training before I could pursue my dreams and I'm not alone The American Psychological Association recently did a study that showed over 70 percent of people engage in self-sabotaging behaviors mainly due to fears around failure rejection or even success all of that can contribute to what I call a negative imprint loop basically it's a set of negative ideas that you have about yourself on repeat in your mind in my 20s my personal negative imprint loop caused me to fill my days with distractions and excuses convincing myself that I was being productive when in reality I was just running away from the discomfort of facing my own potential opportunities slipped through my fingers and I watched my friends progress and wondered why I couldn't break free from this destructive pattern to overcome this self-sabotage I to bring awareness to my thoughts and challenge the negative narratives that were holding me back whenever I caught myself slipping into self-doubt or procrastinating I would gently remind myself that I was capable of deserving success I began reframing my perceptions and replacing self-sabotaging behaviors with empowering ones I set realistic goals and took small consistent steps towards them it wasn't an overnight transformation but I witnessed the power of my own self-compassion and the ability to rewrite my narrative work then becomes breaking free from this destructive cycle we do that by bringing awareness to these patterns and consciously choosing a different narrative that said here are some ways to eradicate the negative imprint loop for yourself number 1 cultivate a mindful witness perspective by that I mean observing our actions without judgment we can do this by setting the intention to take a few beats before reacting when we create that space it allows us to become a witness to the present moment instead of getting lost in it for example if I want to procrastinate by watching TV I can instead take a beat and notice why I want to watch TV instead of doing the thing I need to do creating distance even with a pause helps us identify harmful patterns and opens the door for change number 2 embrace meditation just sitting with your thoughts for a few minutes a day especially if you're not used to doing it can be life changing this practice creates a compassionate lens to view our behaviors promoting healing and growth and if you're not familiar with meditation we have a great basics course in the app number 3 practice mindful movement take a yoga class do some stretching go for a walk and just be aware of how you feel as you move are your shoulders tight how is your breathing connect with your body and focus on your feelings rather than appearances when we do this we tend to make wiser and healthier decisions that's it for now if you want to share your thoughts with me about this episode be sure to find me on Instagram rosiocosta until next time remain mindful nurture compassion and continue moving forward I'll see you back here soon

【Radio Headspace】放过你自己 | Set Yourself Free | 英文博客听力练习

hi everyone it's Rosie welcome to Radio Headspace and to Tuesday so yesterday I talked about the actual process of forgiving someone else and today we are venturing further into the world of forgiveness this time with ourselves and how forgiving ourselves can create an environment for growth and healing for example ever been in a situation where you've made a mistake that felt so massive so overpowering that it haunted you for days weeks or even years that was me a while back in my case I made a judgment call investing in a program that guaranteed it would grow my small yogan meditation business by tenfold but after pouring most of our capital into it it failed miserably it resulted in me having to let go of my entire team which was devastating especially because I had heard about this bogus program from a trusted friend after the incident I was consumed by the waters of regret how could I make such a bad call during this challenging period I found solace and guidance in a few key practices that helped me navigate the turbulent waters of guilt and remorse the first practice was self-compassion I realized that berating myself endlessly and holding onto self-blame only perpetuated the cycle of negativity I had to consciously chose to extend kindness and understanding to myself just as I would to a dear friend or a loved one facing a similar situation I reminded myself that I deserved forgiveness and that growth and transformation would come from even the darkest moments next I took responsibility for my actions I acknowledged my role in the decision that had LED to this awful and unfortunate outcome accepting responsibility especially when I told my team allowed me to release the burden of denial and face the reality of the situation head on and fortunately they were really understanding about the whole thing lastly I committed to learning from my mistake I recognized that setbacks and failures are often great teachers in disguise I reached out to mentors friends and colleagues whom I trusted and respected their perspectives advice and support provided me with the strength and encouragement to keep moving forward let's be honest it's hard to forgive ourselves it's because we don't want to repeat the same mistakes and if we already have feelings of unworthiness they just get magnified with each but its not productive to feel unworthy we have to move forward like everything else this process is a journey so in addition to the things that helped me during this time the following are a few tips to get you to self-forgiveness number 1 recognize your humanity we all make mistakes and it's okay embrace your human imperfections and let them guide your growth sometimes when I make mistake I take a beat and remind myself I'm human and I'm not designed for perfection I'm designed for authenticity this may seem obvious but in a society where we place a lot of emphasis on achievement our humanity can get lost in the shuffle number 2 practice self-forgiveness start with small mistakes and gradually work your way up remember it's a process it takes time I like to do a self-forgiveness practice where I write myself a letter or email starting with the prompt I forgive you because this lets me type out my thoughts and create space for what I'm feeling instead of keeping everything inside if you want some extra ideas check out Andy's video how we forgive ourselves in the app forgiving yourself and others isn't about forgetting what happened it's a powerful tool in your journey towards self love and compassion that's all for now if you'd like to share your stories of self-forgiveness you can DM me on Instagram Rosiacosta thank you so much for listening I'll see you back here soon

【Listening Time】耐心 | patience | 英文博客 听力练习