Serenity Now: How affirmations enhance mindfulness

“I am a peaceful being” is an example of an affirmation.

Affirmations are positive statements in the present tense that we repeat to ourselves to gently nudge our minds toward optimism and self-compassion. Affirmations are not just feel-good phrases. When used mindfully, they can help us anchor our attention, break the cycle of negative thinking, and cultivate a more balanced outlook.

Now, when we try to weave it into our mindfulness routine, the combination can make a big difference in how we feel each day.

Mindfulness is all about being fully present, tuning in to the breath, our body, and our surroundings, without judgment. Affirmations support this by acting as gentle reminders to return to the here and now. When the mind starts to wander or old worries creep in, a carefully chosen affirmation can guide us back to the present. Here are a few mindful affirmations to try:

"I am present in this moment."

"My breath brings me back to now."

"I accept myself as I am, right here, right now."

"I choose peace over chaos."

"I am grateful for the small joys in my day."

Recent studies show that affirmations do more than just boost our mood—they change the brain. Neuroscience research has found that repeating affirmations can activate the brain’s reward centers, enhance emotional regulation, and even reduce stress and anxiety by influencing the limbic system and the amygdala. This process, called neuroplasticity, means that our brain can form new, positive pathways over time.

Functional MRI scans reveal that self-affirmation lights up regions of the prefrontal cortex linked to self-worth and motivation. Regular practice can help us manage our emotions, bounce back from setbacks, and maintain a more positive self-image—even during life’s inevitable challenges.

The key to a successful practice is—you guessed it—consistency and intention. Choose affirmations that truly resonate with you and repeat them regularly. Over time, you’ll notice a shift—not just in your thoughts, but in your overall sense of well-being.