How to Practice Mindful Assertiveness
Learn to advocate for yourself more effectively by combining mindfulness meditation with practical on-the-spot techniques, discovering how to work with reactivity, create space for responsiveness, and show up with clarity and compassion in difficult situations requiring assertiveness.
Introduction: Defining Assertiveness and Mindfulness
Meet Beth Wallace as she introduces mindful assertiveness — confidently expressing thoughts, opinions, and boundaries while respecting others' viewpoints — and explains how mindfulness (paying attention with kindness, curiosity, and willingness to be with what is) supports better self-advocacy and honors your self of sense.
06:25
Introduction: Defining Assertiveness and Mindfulness
Meet Beth Wallace as she introduces mindful assertiveness — confidently expressing thoughts, opinions, and boundaries while respecting others' viewpoints — and explains how mindfulness (paying attention with kindness, curiosity, and willingness to be with what is) supports better self-advocacy and honors your self of sense.
06:25
The Laboratory of Your Own Experience
Explore why mindfulness supports assertiveness by understanding the difference between reactivity and responsiveness, learning that thoughts aren't necessarily true, and discovering how befriending yourself through compassionate presence helps you tend to both your needs and others' boundaries in difficult interactions.
06:06
Guided Meditation: Body, Breath, and Assertiveness
Experience two guided mindfulness meditations, first learning the basic practice of returning to breath and body with kindness (like training a puppy), then applying the practice while contemplating a specific situation requiring assertiveness, noticing how the breath helps you become more “porous” to difficult emotions.
24:09
On-the-Spot Practices: Three Relational Tools
Discover three stealth practices you can use anywhere - the silent sigh (resetting without anyone noticing), the 4-7-8 breath (breathing in for 4, holding for 7, exhaling for 8), and the powerful STOP practice (Stop, Take a breath, Observe, Pause and Proceed) for creating space between triggers and responses.
17:39