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A Different Way of Spreading Love and Positivity - by Reina Stamm

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    • Reina Stamm at Pima Community College

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    When you wake up in the morning and look at yourself in the mirror, what do you think of yourself? Is it positive, negative, or somewhere in between? For me, it is usually somewhere in the middle. For over three decades, speaking daily, self-affirmations have become a massive part of people’s lives. Have you ever tried it? Affirmations are positive statements you speak to yourself to help you eliminate the negative thoughts that keep coming back. Affirmations are similar to meditating. When I used to think of meditation, I thought of Buddhist meditation. I have learned that you can meditate about anything from self-love to confidence and peace. Any person can try saying affirmations and meditation for different reasons.

    I like saying affirmations to myself. “They are positive phrases or statements used to challenge negative or unhelpful thoughts. You may use positive affirmations to motivate yourself, encourage positive changes in your life, or boost your self-esteem.”(Moore). I think saying affirmations can be a great way to start your day. It can help you have a positive mindset for the rest of the day. That is only one benefit of saying self-affirmations.

    Some affirmations I like to say are “I am confident,” “I am enough,” “I am strong,”“I am kind,” and “I am successful.” Here are some everyday affirmations that you could try saying to yourself: “Today is a good day,” “I am happy,” “I am positive and powerful,” “I can accomplish all things,” “I am growing and becoming better every day.”

    Many have done research and found that there is science behind saying affirmations. “One of the key psychological theories behind positive affirmations is self-affirmation theory (Steele as qtd. By Moore). So, yes, there are empirical studies based on the idea that we can maintain our sense of self-integrity by telling ourselves (or affirming) what we believe in positive ways ” (Moore). Some say that when you say something repeatedly, you start to believe it, and it will eventually become your reality. We all can control our actions and how we react in certain situations. Saying affirmations can help us maintain ourselves and respond in a better, more positive way.

    According to the Mål Paper, here are some benefits of saying these positive words to yourself:

    • Reduced negative thoughts
    • Reduced health-deteriorating stress
    • Increased happiness
    • Increased gratefulness
    • Enhanced physical activity
    • Reinforced positive thinking
    • Reduced resistance

    Affirmations are nothing more than words. If you say positive affirmations often, it will rewire your brain. It can create an image in your brain of what you want to achieve. I love saying positive words to myself. I can project that positivity onto other people, which makes me happier. Everyone is different, but there is nothing wrong with boosting your and others’ confidence and happiness.

    Now we know the benefits of affirmations, so let’s talk about meditating. I’ve never tried meditating. It has always seemed strange to me. But, after reading up on some studies, I might consider being more open to it.

    “The study, published last month in the journal Psychiatry Research:Neuroimaging, suggests that meditating for just 30 minutes a day for eight weeks can increase the density of gray matter in brain regions associated with memory, stress, and empathy” (Marsh). Can meditation increase gray matter in your brain? I guess so. “The gray matter of the hippocampus is often reduced in people who suffer from depression and post-traumatic stress disorder” (Marsh). The hippocampus is located deep in the temporal lobe. The primary role of the hippocampus is associated with learning and memory. If we meditate, we can increase the function of that region in our brains.

    Many people meditate for the inner peace and self-awareness it brings them.“Meditation takes you within yourself. It allows you to spend some time with yourself.

    When you see life from a bigger perspective, you will craft better plans for a life that is best for you.” (Joshi). In addition, it can help you become closer to yourself and create a calming environment for your mental health.

    The benefits of meditating are very similar to saying affirmations. Joshi says,

    • It increases concentration.
    • You learn to live in the present moment, which is often referred to as“mindfulness.”
    • It reduces stress.
    • It can help you fight depression.
    • It leads to numerous health benefits.
    • Meditation gives you peace and bliss within your own existence.
    • It makes you more creative.
    • Introspection becomes a habit.

    Meditation can allow you to enjoy time with yourself. It is known to clear the mind and free stress. With both saying affirmations and meditation, there is no right or wrong.

    That is amazing. It is you by yourself, with no judgment. When we are more confident and happy, we tend to project that onto others, leading to more love and positivity.

    I encourage readers to try saying an affirmation a day or meditation for positivity and peace. We can always make a difference. Both meditation and affirmations reduce stress and can improve your mental health tremendously. It results in huge benefits leading to a happier, balanced, and better life.

    Works Cited

    Moore, Catherine. “Positive Daily Affirmations: Is There Science behind It?”, 4 Mar. 2019,

    Marsh, Jason. “‘A Little Meditation Goes a Long Way.’”, 9 Feb. 2011,

    Short, Ellie. “Is There Science behind Positive Daily Affirmations?” Mål Paper, 20 Oct.2021,

    Joshi, Anisha. “How Meditation Helps You in Being Better in Life.” Lifehack, 1 Aug.2014,

    Information Guide

    Down below I have listed some Tik Tok videos. If you're ready to get started with affirmations and meditation, check out these great Tik Toks!

    This page titled A Different Way of Spreading Love and Positivity - by Reina Stamm is shared under a CC BY-NC-ND 4.0 license and was authored, remixed, and/or curated by Reina Stamm at Pima Community College.