Sometimes life feels like a constant stream of to-do lists, expectations, and constant stimuli. It's precisely then that we long for positivity, to strengthen our mindset, find inner peace, and truly achieve our goals. Affirmation is one such tool, used for centuries, but perhaps more important now than ever. We'd love to share with you the power and nuances of affirmations. Practical, honest, and always with both feet on the yoga mat.
What is affirmation – and why does it work (and sometimes not)?
Affirmations are short sentences you repeat to steer your thoughts and feelings in a desired direction. Think of examples like "I have a good place to be" or "I feel a little stronger every day." The idea is simple: repetition ensures that these beliefs gradually become ingrained in your brain. Sounds simple, but does it really work that way?
Let's be clear. Affirmations aren't magic spells. There's scientific evidence that positive self-talk can influence your mood and even motivation. Research, including from the University of Pennsylvania, shows that affirmations are more effective when they resonate with your own truth. So, saying something like, "I am relaxed and powerful," while feeling stressed, is less effective than an affirmation that allows you to take small, achievable steps.
The effect is greatest if you truly believe the words or are at least open to them. At the same time, it won't work if you try to convince yourself of something you don't (yet) believe. Then it can even be counterproductive.
Are you more visual? Try visualization as a form of affirmation.
Affirmations and positivity: no rose-colored glasses, but be kinder to yourself
We easily fall into the trap of viewing affirmations as "the glass is always half full." But the power lies in being gentle with yourself. Not every day has to be good for you to give yourself a positive, sincere affirmation.
Affirmations can help strengthen your mindset, especially during times when your self-confidence is faltering or your motivation is lacking. By consciously choosing what you say to yourself, you gradually steer your thoughts toward greater understanding, resilience, and optimism. That's pure positivity—without telling yourself an unrealistic fairy tale.
- See affirmations as an extra boost for your well-being.
- Stay true to yourself: choose affirmations that match how you feel and what you find important.
- Positivity doesn't come from pretending everything is always okay, but from consciously making room for small moments of hope and confidence.
Did you know that the oldest affirmation texts found date back to ancient Egypt? People wrote positive phrases on their walls in hieroglyphs to attract good luck and strength.
Finding Inner Peace: Affirmations on the Yoga Mat (or Meditation Cushion)
The beauty of affirmations: you don't need anything for them—except yourself. Yet, they help create a pleasant atmosphere. Whether you're sitting on your meditation cushion in the morning or lying quietly on your mat after a yoga session, affirmations are most effective when you take your time and breathe deeply.
Affirmations are often used in yoga and meditation because they deepen your connection with your body and your feelings. During savasana or a calming pose like child's pose, you can quietly (aloud or silently) affirm something beautiful to yourself. This helps you find inner peace, as your attention is temporarily taken away from your phone or busy schedule.
- “I give my body permission to relax.”
- “Every breath brings me closer to myself.”
- “My thoughts may come and go, but I remain gentle with myself.”
Did you know that a large part of relaxation during yoga and meditation comes from consciously seeking positive, calming thoughts? Combining affirmations with breathing and movement enhances this effect, according to research from Massachusetts General Hospital, among others.
Curious about a good spot for yoga or meditation? Feel free to browse our yoga mats and meditation cushions .
Using Affirmations to Achieve Goals: How It Really Works
Achieving your goals sounds daunting, but often the challenge isn't the plan itself—it's the confidence that you can do it. Affirmations can help you maintain your motivation and put the obstacles in perspective.
Note: An affirmation like "I am already successful" rarely works if you're just starting out. What does work is formulating sentences that give you direction and hope:
- “Every day I take a small step towards my goal.”
- “Making mistakes is part of life, I learn every day.”
- “I am curious about my own growth.”
Research from Stanford University shows that by shifting your focus to the process (and not just the end goal!), you increase your chances of ultimately achieving your goals. This turns performance pressure into a friendly, supportive motivator.
Not sure where to begin? Start small, literally: choose one intention or affirmation each week and repeat it during a quiet morning, perhaps while practicing a few yoga poses. It's about consistency and self-kindness—not perfection or big, dramatic steps.
How to make affirmations personal and powerful
The beauty is: there's no such thing as one size fits all. Creating your own positive phrases is often more effective than blindly copying standard lists. Ask yourself these questions:
- What am I longing for at this point in my life?
- What thoughts often hold me back?
- What am I proud of or grateful for?
Then use short, positive sentences in the present tense. Be kind to yourself if things aren't going well. An affirmation isn't a magic wand, but a loving whisper to yourself.
Did you know that many celebrities use affirmations to achieve their goals? Oprah Winfrey, Will Smith, and Jim Carrey believe in the power of affirmations for achieving goals and maintaining a positive mindset.
Affirmations in daily life: tips for real change
How do you keep affirmations light yet powerful? Our tips:
- Link your affirmation to a routine: think of your morning ritual, your walk to work, or making a cup of tea.
- Write your affirmation on a piece of paper or in your phone – and don't forget the mirror.
- Really listen to what you're saying. Don't skip anything out of haste.
- Stay flexible. If a sentence doesn't make sense (anymore), feel free to choose a new affirmation.
Affirmations are most powerful when they flow effortlessly into your day, like a gentle push—not a strict plan, but an invitation to kindness and growth.
Frequently Asked Questions
What exactly is an affirmation and how does it work?
An affirmation is a positive statement that helps you consciously direct your thoughts. By repeating it regularly, you train your brain to reinforce new beliefs—such as self-confidence, peace, or focus.
Which affirmations work best for more positivity?
Affirmations work best when they're personal and concrete. So choose statements that resonate with your situation, what you believe in, and that are achievable. For example, "I'm allowed to make mistakes and grow a little every day" is more effective than "everything is always great."
Can I also combine affirmations with yoga and meditation?
Yes, affirmations are a great fit for yoga and meditation. By focusing your attention on a positive phrase while relaxing (on a yoga mat or meditation cushion), you amplify the effects of both. It helps you find more inner peace.
Can affirmations reduce stress or anxiety?
There's scientific evidence that positive self-talk can relieve stress, but it's not a substitute for therapy or medical treatment. Consider affirmations primarily as a support in your daily life. For serious symptoms, we always recommend seeking medical advice.
Do you have to say affirmations out loud or can you do them silently?
Both methods work! Say your affirmations out loud for extra power and focus, or repeat them silently to yourself as you're out and about—it's all about the intention with which you say them.