Dessert Practice: Rewire Your Self-Talk — A Mindfulness Meditation for Softening the Inner Voice

This Dessert Practice is a guided mindfulness meditation designed to accompany Episode 40 of the Relish Podcast: “The Power of Self-Talk — How Words Shape Your Brain (and Your Relationship With Yourself).”

In this practice, we’re not trying to stop thoughts—we’re training your relationship to them. You’ll use the breath as an anchor and practice noticing what happens when your mind wanders (because it will). The key is what comes next: the tone you use with yourself in that moment.

Many people don’t realize that the real “rewiring” isn’t about perfect focus—it’s about returning without shame. Each time you notice distraction and come back with gentleness, you’re teaching your nervous system that you’re safe with yourself. Over time, that softens the inner critic, builds self-trust, and makes it easier to stay present in daily life.

This meditation includes a simple metaphor—training your mind like a puppy—to help you embody a kinder inner voice without forcing positivity or bypassing reality.

🧘 In this Dessert Practice, you’ll be guided to:

• Settle into a supportive posture and arrive in the body
• Anchor attention in the breath
• Notice thoughts and distractions without judgment
• Pay attention to your inner tone when you “mess up”
• Practice returning with gentleness, again and again
• End with spacious awareness and self-appreciation

If you’re working on shifting self-talk, this is a practice you can return to anytime—especially when you feel yourself getting harsh, self-critical, or perfectionistic.

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Relevant Episodes: 

• Episode 40 — The Power of Self-Talk — How Words Shape Your Brain (and Your Relationship With Yourself) — Entrée