Self Worth Movement

The Role of Mindfulness and Meditation in the Journey of Inner Healing

Mindfulness and Meditation

March 22, 2023

I’m Denise Nicole.
Welcome to my little corner of the world! We are here to heal from within. Learn to control our reactions to triggers and kick toxic habits and relationships to live a healthier lifestyle.
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Inner healing is a journey that requires us to confront and process past traumas, negative experiences, and limiting beliefs. It involves the process of letting go of emotional pain and negative energy and replacing it with positive thoughts and emotions. While there are many different techniques and tools for inner healing, mindfulness and meditation are two of the most powerful.

Mindfulness is the practice of being present in the moment and fully engaged with your thoughts, feelings, and surroundings. It involves paying attention to your thoughts and emotions without judgment, and observing them with curiosity and openness. Meditation is a technique that helps to cultivate mindfulness by focusing the mind on a single object, such as the breath or a mantra.

There are many benefits to practicing mindfulness and meditation in the journey of inner healing. Here are just a few:

  1. Reduces stress and anxiety: Mindfulness and meditation are powerful tools for reducing stress and anxiety. They help to calm the mind and body, and promote a sense of calm and relaxation.
  2. Increases self-awareness: Mindfulness and meditation help to cultivate self-awareness by allowing us to observe our thoughts and emotions without judgment. This can help us to recognize negative thought patterns and behaviors, and make positive changes.
  3. Improves emotional regulation: Mindfulness and meditation help to improve emotional regulation by teaching us to observe our emotions without becoming overwhelmed by them. This can help us to respond to situations in a more calm and balanced way.
  4. Promotes self-compassion: Mindfulness and meditation help to promote self-compassion by teaching us to observe our thoughts and emotions with kindness and non-judgment. This can help us to develop a more positive self-image and improve our relationships with others.

While mindfulness and meditation can be challenging at first, there are many techniques and tools that can help. Here are some tips for practicing mindfulness and meditation in the journey of inner healing:

  1. Start small: Begin with just a few minutes of mindfulness or meditation each day, and gradually increase the time as you become more comfortable.
  2. Find a quiet, comfortable space: Choose a quiet, comfortable space where you can sit or lie down without distraction.
  3. Use guided meditations: Guided meditations can be helpful for beginners, as they provide instruction and support.
  4. Practice regularly: Consistency is key when it comes to mindfulness and meditation. Try to practice every day, even if it’s just for a few minutes.
  5. Be kind and non-judgmental: Practice mindfulness and meditation with kindness and non-judgment towards yourself. Remember that it’s okay to have distracting thoughts or emotions, and that the practice is about observing them without judgment.

Here are some mindfulness exercises you can try:

  1. Body scan meditation: Lie down or sit in a comfortable position and bring your attention to your body, starting from your toes and moving up to your head, paying attention to each part of your body and noticing any sensations, tension or discomfort.
  2. Mindful breathing: Sit in a comfortable position and focus on your breath. Pay attention to the sensations of the breath as it enters and leaves your body. You can count your breaths or repeat a word or phrase to yourself as you breathe in and out.
  3. Mindful walking: Take a slow, mindful walk, paying attention to the movement of your body and the sensations in your feet as they touch the ground. Notice your surroundings and any sounds, smells or sights.
  4. Mindful eating: Take a small piece of food and eat it slowly, paying attention to the taste, texture, and sensations in your mouth.
  5. Mindful listening: Take a few minutes to listen to the sounds around you, without judging or trying to identify them. Just notice the different tones and volumes of the sounds.

Remember, mindfulness is about being present in the moment without judgment or distraction, so try to focus your attention fully on the exercise you choose.


When I first started meditating I had no clue where to start. A friend suggested Guided meditation. So if you are a beginner, this is the best place to start. You can search on YouTube using specific keywords that relate to the obstacle or challenge you are facing, such as Guided meditation for “anxiety,” “stress,” “self-doubt,” “procrastination,” “insomnia”, “inner child healing”, or “Low self esteem”.

Guided Meditations:

Inner Child Healing

Low Self Esteem, Courage and Self Confidence

Calming Sound Meditations:

Here are some simple meditations with calming sounds you can listen to while sitting with legs criss crossed, hands resting on your knees, palms facing up towards the sky and set your intention for what you are wanting to improve on, pray on, manifest etc.

Rain is always my fav go to sound to calm me

Native Flute sounds is my honeys fav

Beach waves are also very calming

Peaceful Piano

Here are some meditations I love to listen to while I sleep:

Overcoming attachment and Letting Go -This is my absolute fav! I listened to this for months while I was letting go of a toxic relationship that I no longer wanted to be in. I’d love to think this mantra saved me in so many ways. It’s so very personal to me. I hope you enjoy! This simple yet beautiful and powerful mantra is to overcome attachment wether emotional/material/non-material things.

Self Love Affirmations – Another one of my favs!!! This got me through some rough times!!! Especially when I wasn’t feeling very worthy.

This is a mantra for Sovereignty. Your brain is physically changing, you are elongating the telomerase in your DNA making you younger, and you are reprograming from uncontrolled emotions, energy in motion to SOVEREIGNTY.

This is a great one for Removing Limiting Beliefs – I still struggle with limiting beliefs. This is ingrained in us since we were children. So the process of healing is on going.

Remember that it’s important to choose a meditation that resonates with you and feels comfortable to follow. You may want to try different meditations until you find one that works best for you.

Hopefully this blog post has helped you in some way discover your love for meditating and being mindful. Don’t forget to share so others can get the guidance they need as well! I promise it will do wonders if you do it daily!!! Remember to start off small with 3 minutes until you can continue to grow 5 mins, 7 mins, 11 mins and up to 2 hours if possible. And make sure to put some on while you sleep as your subconscious mind is very powerful and is always going, even when you sleep!

Happy Mindful Meditating my friends!

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Denise Nicole

Are you tired of feeling unworthy, unloved, not good enough, under appreciated, depleted, and tired of the meaningless situationships that always seem to come your way? Are you ready to level up and love yourself so fiercely that others can't help but do the same? Giiiiiirrrrrlllll.... I got you!!! We don't settle over here!

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