12 Types of Meditation Series: Affirmation Meditation

Merriam-Webster defines an “affirmation” as “a statement that expresses a belief in something or someone, often used to encourage, uplift, or motivate.”

Let’s not confuse an affirmation with a mantra; there are important differences. A mantra is a word or sound, often in a language unfamiliar to most readers. An affirmation, on the other hand, is a word or sentence in the speaker's known language that can be easily understood. An affirmation holds a specific meaning for the person using it, while a mantra does not typically consist of everyday vocabulary. For example, the word “Om” doesn’t carry a specific meaning for English speakers.

In short, Affirmations have meaning and, Mantras, intentionally, do not.

Here’s why:

This distinction in language is directly tied to how each type of phrase is used. Mantras are often employed as a vehicle to clear the mind, while affirmations are used to alter a belief or state of being.

When quieting the mind, it’s best to focus on a single, simple thing. Following your breath works well for this purpose. A breath is one simple thing, and so is a mantra. Repeating a one-syllable word such as “Om” can have the same effect. The many thoughts we usually entertain are trimmed down to one—either the breath, a mantra, the visual of a flickering candle flame, or something else. In this quiet state, you can enjoy the benefits of meditation.

An affirmation is different in that it’s not meant to clear away all thoughts,  but, instead, to focus your attention on one thought, a beneficial one- the affirmation. The idea is to plant thought into the “Garden of Your Mind,” including your subconscious.

You’re meant to zone out with a mantra, but you want to notice an affirmation actively.

Additionally, a mantra can be used to achieve a calm state whereas an affirmation should be introduced once you are already in a calm state. This is where a guided meditation can be very useful. Whether you are lucky enough to work with a live meditation instructor or if you listen to recordings, a guided meditation can introduce your affirmations after an initial period of calming the mind.

Some of the most common affirmations are:

I am enough.

I am strong, capable, and resilient.

I am worthy of love and respect.

A set of affirmations I use in my class is:

I am safe.

I am healthy.

I am good.

Many people love me.

The meditator can choose their affirmations based on their goals. Someone interested in relieving stress would choose affirmations that help calm the mind. Someone striving for career success could choose affirmations to boost confidence. Spiritual goals can also be aided with affirmations with phrases such as “I am loved by the universe,” or “I am loved and protected by god.”

Scientists have principles as to why affirmations work, such as:

Cognitive Restructuring: negative or unhelpful thoughts can be replaced with positive, constructive ones.

Neuroplasticity: Our brains are highly adaptable and can change.

Self-Perception and Identity: How you see yourself affects your behavior.

Using affirmations consistently over the long term can offer a variety of potential benefits.

Here are five key benefits:

1. Improved Self-Esteem

Since our self-image is how we think about ourselves, altering our thoughts with affirmations can change our self-image. By focusing on positive self-statements, you gradually replace negative self-talk, leading to a more positive self-image and higher self-esteem.

2. Enhanced Resilience

Until we are tested in real-time our perception of how tough we are is only that, a perception. Our perceptions can be changed with repeated exposure to different mental inputs. Affirmations are repeated mental inputs, created and applied intentionally. When you consistently affirm your strength and capability, you become better equipped to manage stress and overcome obstacles.

3. Positive Behavioral Changes

In the modern world, we rarely spring to action based on an instinctual feeling. We, more likely, plan our actions. By altering our repeated thoughts we also alter our plans. By consistently affirming positive qualities or goals, you're more likely to take actions that align with those affirmations, leading to constructive habits and lifestyle improvements.

4. Reduction in Negative Thinking

We can only think about one thing at a time. If we intentionally think about positive things for longer periods, there will be less time available in the day for negative thoughts. Also, affirmations create new thought patterns which could create the habit of more positive thoughts as well.

5. Better Emotional Regulation

Affirmations can aid in managing emotions by promoting a positive internal dialogue. This can help you maintain a balanced emotional state, reducing anxiety, stress, and mood swings.

A long-form meditation session can have the following structure:

First, set your intention for the practice. Decide if your goal is relaxation, increased confidence, developing love and compassion, or inner peace. As in all things, it is easier to reach your destination when you have a clear destination in mind. Setting an intention to begin a meditation session is very effective.

Next, position your body. Some forms of meditation are rigid in body posture, others are liberal. Regardless of your philosophy on meditation posture, find a position that is comfortable and can be sustained for the duration of the session.

Once settled, employ intentional breathing to calm the mind. There are countless breathing exercises available in the world of meditation and science. You can simply follow your breath as well. Watch it enter your body, feeling it tickle your nose. Feel the breath go down, expanding your lungs. Then follow the breath back up as your lungs collapse back down and feel the tickle on your nose again on the way out. Counting breaths is also effective, whether you count each inhale and exhale separately or as one. You can count breaths up to ten and then start at one again. I have found that all methods of intentional breathing are effective in calming the mind in a few minutes.

This can be followed by a period of mindful open-awareness. Spend time focusing only on things happening “here” and “now.” During this time, do not think about the past or the future. And avoid thoughts about what might be happening in a different location, in a different room or country. Just be present. Watch each moment without being attached.

You will find that the sequence above is a perfect setup for introducing your affirmations at this point in the meditation. You would repeat your chosen meditation, either aloud or silently to yourself.

The final portion of the meditation is a gentle return to consciousness. A count up to five works well to reintroduce ourselves back to our physical bodies.

In conclusion, the distinction between affirmations and mantras is important. While mantras help clear the mind and create a state of calm, affirmations focus your attention on positive, meaningful thoughts that can reshape your self-perception and behavior. By incorporating affirmations into your meditation routine, you can experience long-term benefits such as improved self-esteem, enhanced resilience, and better emotional regulation. Whether your goal is to reduce stress, boost confidence, or cultivate inner peace, using affirmations mindfully can be a powerful tool for personal growth and transformation.

Namaste.

 
Burak Uzun is an award-winning writer and a meditation teacher.

Burak Uzun also co-wrote a feature film called Team Marco, which was featured in over fifty film festivals around the globe and was distributed by Samuel Goldwyn Films.

Please feel free to reach out to Burak here.

Learn more about SOCA LLC and Burak’s classes here.