Mindful in 5 Podcast

Overcome Self-Doubt

• Spiwe Jefferson • Season 4 • Episode 139

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Discover how to silence your inner critic and embrace self-compassion with our latest episode of the Mindful in 5 Summer Zen Series. Certified Mindfulness Practitioner, lawyer, and author Spiwe Jefferson leads you through transformative mindfulness techniques designed to help you overcome self-doubt and negative self-talk. Enjoy a guided practice to recognize and disengage from those nagging, self-critical thoughts and replace them with supportive and empowering inner dialogue, setting a positive tone for your day.

Imagine being your own best friend, offering yourself the same kindness and understanding you’d extend to others. Spiwe shares actionable, science-backed strategies to help you feel more balanced, peaceful, and purposeful, even in the busiest times. Tune in to learn the power of starting your day with just five minutes of centering and taking mindful timeouts throughout your day. Plus, get an exclusive invitation to download Chapter 9 from Spiwe’s book, "Mindful in 5 Meditations for People with no Time," to further explore ways to cultivate confidence and self-compassion. Join us, and let’s reshape how you talk to yourself for a more fulfilling week ahead.


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Speaker 1:

Welcome to the Mindful in 5 Summer Zen Series. I'm your host, Spiwa Jefferson, Certified Mindfulness Practitioner, lawyer and author of the Mindful in 5 book series. While you're soaking up the sun and savoring the cheerful season, we're here to help you find your zen, infusing your summer with mindfulness, balance, peace and purpose. In each episode, we'll share simple, science-backed strategies to help you thrive and feel clear, softer and supported. If you are in your winter season, no matter. Grab your favorite drink, find a comfy spot and let's dive into today's transformative practice.

Speaker 1:

Do you sometimes find yourself held back by self-doubt or negative self-talk? So many of us experience that. Right, you can't do this. What do you think you're doing? How dare you think that you have the chops to do blah, blah, blah and on and on. You sometimes go to yourself. Research by Pepping and Company found that mindfulness can help reduce rumination and increase self-esteem.

Speaker 1:

Today, our topic is overcome self-doubt. It is one of those things that plagues so many professionals. So today we will practice a mindfulness technique to quieten the inner critic and cultivate a more supportive inner dialogue. If it's safe for you to do so, close your eyes and take a deep belly breath. Notice any self-critical thoughts that arise without getting caught up in them. I like to say mindfulness is being present in the moment, without being overwhelmed by what's happening around you and without judgment. And that judgment piece, especially self-judgment, is something that plagues a lot of us and it's really hard to keep at bay. So as you're there, sitting there or lying there with your eyes closed, imagine yourself as a compassionate friend offering kindness and understanding to yourself, in the same way that you would offer kindness and understanding and encouragement to a good friend that you love Silently repeat I am worthy, I choose self-compassion, I choose self-compassion.

Speaker 1:

If you don't believe that, turn it into a permissive statement. May I be worthy, May I choose self-compassion. As you may know, if you've been following Mindful and Five for a while, I advocate starting your day with at least five minutes of centering like this every single day. I invite you to spend five minutes and take a five-minute time out throughout your day anytime you need it. When you're sitting on the body, sit there and just close your eyes and say may I be worthy, May I choose self-compassion. Before you sit down and start banging away at your keys, close your eyes for just a few minutes and say to yourself may I be worthy, May I choose self-compassion.

Speaker 1:

If you've been following the series over the summer, I'm hopeful that by now you've started to get into the habit of centering yourself, whether in the morning or at any time during the day. Open your eyes whenever you feel ready. By learning to recognize and disengage from negative self-talk, you're creating space for a more nurturing and empowering inner dialogue. As you face challenges in your work life and at home, remember to treat yourself with the same kindness and encouragement you would offer a dear friend.

Speaker 1:

To further explore the power of mindfulness for overcoming self-doubt, I invite you to download Chapter 9 from the Dark Season of the first book in the series Mindful in Five Meditations for People with no Time. It is titled Reject Self-Doubt. There's a bonus chapter that you'll get with it, but that one in particular offers valuable insights and strategies for cultivating a more compassionate and confident relationship with yourself. You can visit spewyjeffersoncom and subscribe to our email list to receive this and future chapters and other resources to support your mindfulness journey. As you navigate the week ahead, remember to silence your inner critic. Choose self-compassion Until next week. This is Spiwe saying be mindful and be well.

Speaker 2:

Thank you for listening to Mindful in 5. If you enjoyed it, share it with a friend, follow and rate it on your favorite podcast platform. Pick up your signed copy of the book and journal from spewayjeffersoncom, or unsigned copies from Amazon, barnes, noble or wherever you get your books. Visit spewayjeffersoncom to download sample chapters of the book, watch videos and become a mindful ninja. Join us on the LinkedIn Mindful in 5 group and share your thoughts. Until next time, be mindful and be well.