Recognize your inherent value with these three exercises by Dr. Rick Hanson to build your confidence in both your parenting and daily life. Here’s a snapshot of each activity. Explore the original post for comprehensive explanations.
Exercise 1: “What’s A Good Quality You Have?”
To participate in this exercise, partner up with someone. Person A will ask Person B to share a good quality or accomplishment, and Person A will then reflect it back with genuine appreciation. Person B listens and absorbs the positive feedback, letting the experience sink in. Person A continues to ask similar questions, helping Person B savor and internalize the positive qualities shared. After 5 minutes, switch roles and repeat the process. You can also adapt this exercise to practice on your own if needed.
Exercise 2: “Letting Go of Shame”
To practice this exercise, imagine sitting beside a peaceful river with a wise and supportive being. Visualize a small boat anchored nearby, holding an empty box. As you reflect on each shameful memory with this compassionate presence, gently place the memory into the box. Acknowledge its causes, accept it, and then symbolically release it, making space for healing and self-compassion. Feel free to repeat this process as often as needed and adjust it to best suit your emotional needs.
Exercise 3: “The Presence of ____ in Me . . . ”
Take turns with your partner recognizing and acknowledging positive qualities in each other by saying, “The presence of ______ in me recognizes the presence of _____ in you.”
Some examples include:
- The presence of caring in me recognizes the presence of caring in you.
- The presence of happiness in me recognizes the presence of happiness in you.
- The presence of loving being in wilderness in me recognizes the presence of loving being in wilderness in you.
- The presence of being silly in me recognizes the presence of being silly in you.
- The presence of strength in me recognizes the presence of strength in you.
Each person reflects on a quality they sense in themselves and in their partner, and then the other person repeats the process. Feel free to repeat as needed. This exercise helps foster connection and appreciation by highlighting the strengths and positive traits both of you share.