zenwords:

First, become more carefully aware of the content and rhythm of the voices inside. What are their regular, unhealthy remarks and devastating comments? What do they sound like? What do they feel like? Begin to study how much pain they cause you. Feel how they take you over and how they hurt. When do they come out most strongly, day or night? What situations provoke them? Social occasions, family time, partners, competitive situations, work or leisure? Do they criticize your body, your mind, your actions, your whole being? Notice the particular phrases and destructive, unhealthy perspective, the judgment, the shame, the self-denigration they engender.

Now, create a true antidote, a phrase or two or three, that completely transforms the falsehood of these unhealthy thoughts. Let the phrases be the healthiest words you can find, even if you don’t believe them at first. They can be as simple as “Life is precious” or “I will use this day well.” Or they can express the healthy opposite of thoughts of shame: “I will live with nobility and dignity .” Or the opposite of anxiety: “I will live my life with trust.”

—Jack Kornfield