The Voice in Your Head is Writing Your Reality.
Learn the science of Self-Talk to reduce stress, silence the inner critic, and reclaim your peace.
A free resource from an MBSR & Stress Reduction Teacher.
Success on the Outside, Exhaustion on the Inside?
You manage teams, families, and endless to-do lists. But what are you saying to yourself while you do it?
- The 3 AM Worry: “I didn’t do enough today.”
- The Imposter Syndrome: “They are going to find out I’m a fraud.”
- The Harsh Driver: “Push harder, no rest allowed.”
The Pivot: These aren’t just thoughts. They are commands your body obeys. Negative self-talk triggers cortisol (stress). Compassionate self-talk triggers oxytocin (calm).
The “Words Heal Me” Toolkit
This is a self-paced, completely free guide to changing your internal dialogue. No emails, no appointments—just help.
About the Teacher
Mindfulness in the Real World
I am a certified teacher of Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and meditation. For years, I have worked with individuals seeking relief from the crushing weight of modern stress, anxiety, and grief.
Why “Self-Talk”? (The Missing Link)
You can meditate for 20 minutes a day, but you talk to yourself for the other 16 hours. If that internal voice is critical, fearful, or frantic, it undoes the calm you worked so hard to create.
I created wordshealme.com because I believe Self-Talk is the bridge. It is how we bring the “Pure Mind” of meditation into the chaos of a workday.
Module 3: The Paradox of Welcoming
What We Resist, Persists. What We Welcome, Dissolves.
Our instinct when we feel fear, anger, or despair is to push it away. But fighting an emotion requires energy—energy that is drained from your life and career. Healing happens not when we exile our feelings, but when we invite them in.
The Core Practice: “Dear Fear…”
This is not a surrender to failure. It is a recognition of reality. It says: “I see you, Fear. You are a biological response. You are allowed to exist in my body, but you are not allowed to control my actions.”
How to Practice
- Locate the Sensation: Don’t think about it; feel it. Is it a knot in your stomach?
- Speak the Welcome: “Dear Anxiety, you are welcome here. I know you are trying to protect me.”
- The Release: Notice what happens when you stop fighting. When the resistance drops, the “Pure Mind”—that calm observer—can step forward.
Module 4: Slogans for Sleep
Turning Off the “Solver” Switch.
Insomnia often happens because the “Solver” part of your brain doesn’t know how to clock out. It tries to solve tomorrow’s problems using today’s exhausted energy.
1. The Release of Responsibility
Best for: The woman who replays her to-do list.
2. The Somatic Safety Command
Best for: The woman who feels physical tension.
3. The Spiritual Anchor
Best for: The woman who feels alone or overwhelmed.
Resources for the Journey
Changing a lifetime of self-talk takes time. These resources provide the deep foundation for lasting change.
1. Free Online Training (The Foundation)
If you want to understand the root of your stress and learn the formal meditation practices that support healthy self-talk, I recommend the full 8-week Mindfulness-Based Stress Reduction curriculum. This is a free, self-guided version of the world-renowned medical program.
2. Recommended Reading
- “Chatter” by Ethan Kross: A science-based look at why we talk to ourselves and how to harness it.
- “The Brain That Changes Itself” by Norman Doidge: Essential reading on Neuroplasticity and rewiring the brain.
- “Full Catastrophe Living” by Jon Kabat-Zinn: The classic manual for MBSR and somatic healing.
3. Spiritual Wisdom
- “The Sermon on the Mount”: To understand the ancient roots of “Pure Mind” and single-minded focus.