50 Mindful Steps to Self-Esteem: Everyday Practices for Cultivating Self-Acceptance and Self-Compassion

by Janetti Marotta PhD

Overview

Sometimes we all need a little lift—something to put the bounce back in our step. If you are like many, you may struggle with self-confidence. You may also compare your successes and failures with those of others. If everything is going well in your life, this tactic may temporarily bolster your sense of self-worth. But what happens when things aren’t going so well?

Based on the idea that true self-esteem is grounded in internal, rather than external factors, this book offers 50 easy-to-use mindfulness practices that will help you improve inner awareness and live a more fulfilled life without harsh self-judgment. Mindfulness can help you battle feelings of low self-worth by encouraging you to pay attention to your negative thoughts as they occur, accept them, and ultimately control of how you react to them.

The exercises in this pocket-sized book are intended to be simple, brief, and powerful. These are practices to settle into each morning, perhaps before your cup of tea or coffee, and which can be sprinkled throughout the day when you are at work, play, or home. To help you keep track of your thoughts, the book also includes journaling exercises that will help you discover what actions may have led to feelings of positivity or negativity.

By focusing on your own awareness and thought processes, you will begin to understand what factors cause you to feel bad about yourself, and honestly assess those factors without giving in to feelings of hopelessness. You will discover that true self-esteem has less to do with what the world is telling you, and has everything to do with what you tell yourself.

Product Details

ISBN-13:	9781608827978
Publisher:	New Harbinger Publications
Publication date:	12/01/2013
Sold by:	Barnes & Noble
Format:	eBook
Pages:	200
File size:	1 MB

About the Author

Janetti Marotta, PhD, is a psychologist and coordinator of the mind-body program at Fertility Physicians of Northern California, where she founded the mindfulness-based fertility stress reduction program. She has served on the medical staff of Stanford University Medical Center and treats issues of self-worth as they relate to the broad spectrum of life challenges. She is a longtime practitioner of meditation and mindfulness.

Table of Contents

In Gratitude ix

Introduction 1

The Foundation 8

The Journey 12

Part 1 Breathing and the Body 15

1 A Deep, Full Breath 17

2 Squeeze and Breathe 22

3 Feel Every Loving Touch 24

4 Turn Toward the Current 26

5 In and Out 29

6 An Embodied Practice 32

7 Read the Inscription 35

8 Explore Sensations Within 37

9 Hold Court 41

10 Integrate and Harmonize 45

11 Flow with Energy 50

12 Greet the Earth 53

13 The Lesson of Seaweed 58

Part 2 Thinking and the Mind 61

14 An Impartial Witness 63

15 Stop the Sorting 66

16 Don't Know 69

17 See the Whole Elephant 72

18 Eat As If It's the First Time 74

19 Being vs. Doing 77

20 Release the Grip 80

21 Spin the Wheel of Paradox 84

22 Let Go of Attachment 89

23 Catch a Monkey 92

24 Stop After the First Arrow 95

25 Pain Times Resistance Equals Suffering 100

26 Turn to Look 103

27 Get to Know It 105

28 No Blame 110

29 The Unfolding Process 114

30 The Buddha Within 117

Part 3 Emotions and the Heart 121

31 Spaciousness 123

32 The Forces of Mara 126

33 Explore the Container 130

34 A Place of Balance 133

35 Interweave 137

36 Tend and Befriend 140

37 Plant Your Garden 145

38 Well-Wishing 148

39 Send and Receive 152

40 What Am I Ignoring? 155

41 Count Your Blessings 157

42 Delight for Others 159

43 Taste the Elixir 163

44 An Antidote 165

Part 4 Being in the World 169

45 Claim Your Emotional Baggage 171

46 Listen-Just Listen 176

47 Speak with Compassion 181

48 Practice Nonharming 185

49 Write Your Job Description 189

50 Life Is the Practice 191

Epilogue 195

Resources 199

References 201

Editorial Reviews

50 Mindful Steps to Self-Esteem is a wonderful and accessible book. Janetti Marotta speaks on the heart of the matter in helping us experience greater wisdom and compassion. This book is a gift!”
—Bob Stahl, PhD, coauthor of A Mindfulness-Based Stress Reduction Workbook, Living with Your Heart Wide Open, and Calming the Rush of Panic




“With evident simplicity, Janetti Marotta explores the paradox of self-esteem using a Buddhist perspective. Your heart will be lifted!”
—Gregory Sims, PhD, author of Treating Spiritual Disorders and cofounder of the American Psychological Association (APA) Division of Peace Psychology



“Those wanting to experience greater self-esteem and overall well-being will find this book invaluable. A big thank you to Janetti Marotta for capturing so clearly these timeless mindfulness teachings and practices. They have the potential of transforming the life of anyone who incorporates them as a lifestyle.”
—Sharon Allen, senior mindfulness teacher at Insight Meditation South Bay



“Beautifully designed and written, easy to follow, and eminently practical. Let 50 Mindful Steps to Self-Esteem serve as your hands-on toolbox for cultivating self-esteem.”
—Adrienne Samuels, PhD, author of It Wasn’t Alzheimer’s, It Was MSG



“Janetti Marotta has gathered together a treasure trove of practical tools useful for anyone embarking on the development of mindfulness and self-discovery.”
—Shaila Catherine, author of Focused and Fearless: A Meditator's Guide to States of Deep Joy, Calm, and Clarity



“If you would like to meet someone truly worthy of your love, who has unlimited reservoirs of loving kindness and compassion to give you in return and who will never leave you as long as you are alive—these simple and sweet mindful steps will not fail you. Take your time, take these steps, and you will find the sweet lover you’ve always longed for in the least likely of places—in your own heart.”
—Steve Flowers, MS, MFT, author of The Mindful Path through Shyness and coauthor of Living with Your Heart Wide Open



“What a wonderful, warm, compassionate read for those struggling to find self-acceptance. In 50 Mindful Steps to Self-Esteem, Janetti Marotta has provided straight-forward direction for opening the heart to the essential nature of what it means to be human. Using the mindfulness teachings and exercises in this book, anyone can find their way to a sense of self that is whole and acceptable—as is. … Not only will I practice these steps myself, but I have already made plans to share this work with friends, family and clients alike. Thank you for this incredible guide to building self-esteem.”
—Robyn D. Walser, PhD, coauthor of Acceptance and Commitment Therapy for Post-Traumatic Stress Disorder, Learning ACT, and The Mindful Couple; associate director at the National Center for PTSD Dissemination and Training Division; and associate clinical professor at University of California, Berkeley



“Many of today's health issues can be attributed to the stresses and anxieties of modern-day living. This book is enlightening and hones in on key insights to help improve one's well-being. Janetti Marotta's practical exercises help us all build a solid foundation based on ancient wisdom for living in a modern complex world.”
—Bernice A. Stein, MD, physician of sports medicine and medical acupuncture

From the Publisher