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Personal Development

Astral Projection Guide For Beginners

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Astral projection can serve as a wonderful tool for your spiritual journey. However, there are certain things you need to know about it before you even start trying to practice it. In this article, I want to share with you an astral projection guide that can help you better understand astral projection and learn some helpful tips on how to start your astral journey!

What Is Astral Projection?

Astral projection is an “out-of-body” state in which consciousness moves from a dense physical body to a less dense astral plane. In this case, human consciousness controls the situation and sees the surrounding reality, including observation of his physical body.

Astral projection is inextricably connected to lucid dreaming. These two phenomenons have similarities and, at the same time, big differences.

Lucid dreaming is the self-realization in a dream. In other words, lucid dreaming is an altered state of consciousness in which you are aware that you are dreaming and can control the content of the dream in one way or another. This is a kind of borderline state between REM sleep and wakefulness.

Astral projection (or astral travel) is an intentional out-of-body experience that assumes the existence of a soul or consciousness called an “astral body” that is separate from the physical body and capable of traveling outside it throughout the universe.

Astral projection is a person’s wanderings in the external world but lucid dreaming is rather a journey within his/her own subconscious.

Lucid dreaming, as well as the astral projection, are fraught with dangers. However, the level of seriousness of the danger is different. For example, sometimes lucid dreaming is accompanied by nightmares, without bringing real harm. At the same time, during astral travel, you can face quite dangerous astral entities that can cling to your astral body bringing a lot of trouble.

What Is An Astral Body?

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Between your spiritual and physical body, there is an intermediate body known as the astral body. It is lighter, less dense, and more changeable than the physical body. The astral body is in most cases recognizable, as is the human form, but it can also change appearance, shapes, and do fun things like moving through walls.

What Is The Astral Plane?

The astral plane is one of several (most often, seven or twelve) planes of existence, along with physical, etheric, causal, and mental. Although humans function within all these dimensions at once, they are usually only conscious of the physical plane. The astral plane is the level beyond the physical, the realm of dreams, spirits, and psychic phenomena, the substance, and vehicle for the contact between the material and the mystical.

While it is usually referred to in the singular as the astral plane, there are actually many different levels of it. Within the astral plane, there are numerous densities and vibrations, commonly divided into the lower, middle, and higher planes. Each of these planes is associated with a distinctive sound and color. After death, people are thought to shed their physical bodies and exist in the astral plane in astral bodies resembling their previous physical ones. From there, they may ascend to a higher plane of existence and/or be reincarnated in a different physical form.

Astral Travel In Astral World

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The Astral world is much less dense and more liquid than the physical. Travel in the astral is not bound by the limitations of time and space. You can visit different dimensions, as well as make a journey to the past or future of your experience. For many people, these trips allow communicating with deceased loved ones.

The astral planes range from the ordinary to the phantasmagoric and the Divine.

Is Astral Projection Dangerous?

There are some risks you should be aware of when practice astral traveling!

#1 Improper grounding

The very first thing you should learn is how to ground yourself before making an exit into astral projection. To learn more about grounding, read my article “Earth Grounding Techniques Everyone Should Use“.

#2 Astral Addiction

Once you master the astral projection skill, you will always have a desire to do it all the time. The more you astral project the more you want to stay in the astral. It can turn into a real addiction. And the problem is that your material life will start to suffer. Therefore, you should always try to find a healthy balance!

#3 Exhaustion

It is quite common to feel exhausted after returning from astral travel. Especially strongly it affects beginners. Therefore, it is very important to let yourself rest and sleep after your astral travel.

Astral Projection Guide

It’s better to start practicing astral projection in the morning, instead of doing it at night. Start in the early hours in the morning when you are still sleepy. Some say it is easier to achieve the necessary state of relaxation and heightened awareness at dawn.

Step 1: Relaxation

This is the most important step in the astral projection guide!

You basically need to relax every single part of your physical body and your mind. In other words, you need to create a synthesis of physical and psychological relaxation. Breathing exercises (pranayama) can help you with it.

With each breath, relax one of the muscles of your body, starting with the legs. Try to breathe deeply. A slow inhale fills the stomach and lungs and helps your muscles to relax. Then exhale slowly.

Step 2: Reaching The Edge Of Sleep

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In psychology, this state is known as hypnagogic. Hypnagogia is the experience of the transitional state from wakefulness to sleep: the hypnagogic state of consciousness, during the onset of sleep. In this state, the presence of auditory, visual, tactile and logical hallucinations, as well as sleep paralysis, is possible.

To achieve this state, lie down on the floor or on a hard bed as if going to sleep. Arms bend at the elbows and keep upright with emphasis on the elbows. When you suddenly begin to fall asleep, your hand will fall and you will wake up. With practice, you can learn to control the hypnagogic state.

There is another method to get into a hypnagogic state. You need to relax and focus on any object. Gradually your mind will start to consume different thoughts. These thoughts will become more and more uncontrollable. Finally, your consciousness will step back and stop controlling your thoughts. This means, that you’re entering a hypnagogic state. Try not to strain. Allow yourself to be in this state.

Look at all the visions passively with no logic being involved. Don’t try to move thoughts in the right direction. Your goal is to maintain a passive state of sleep. It is known as the “alpha sleep” phase (or State A). This is the necessary step before you do a stable astral projection.

Step 3: Deepening Controlled Sleep

The next step of the astral projection guide is to start clearing your mind, purifying your thoughts and mental body. You can observe your mental body on a mental level through closed eyes. Try to mentally embrace your mental field. In the beginning, don’t do anything, just mentally look at it. Your physical eyes should peer into the blackness of your closed eyelids.

After a while, light patterns will start appearing in front of your closed eyes. Observe them. Patterns appear due to relaxation and nerve discharges. They do not carry any information and do not matter. Ignore them. When the patterns stop, it means that you enter another state, which is called “State B”.

Now you should perform another transition. From “State B”, you have to get even deeper relaxation, which will be “State C”.

“State C” is the phase of deep relaxation in which you lose your awareness of the body, and feel as you’re falling as if in a warm, safe shroud. Nothing affects your senses, you do not give in to sensory stimulation. You are in a void where your only source of stimulation is your thoughts.

“State C” is the anticipation of entering the astral, but the ideal state for this is another state – “State D” which is a modified state C. It is caused by a rested and refreshed state of your body and mind. “State D” is not caused by fatigue, but is a state of complete rest and readiness to make the transition. This condition can be experienced in a natural way. For example, enter it in the morning or after a short sleep in the afternoon. Practice it for a while. Observe all your sensations.

Step 4: Vibration

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This is the second important part of the astral projection guide.

Many astral travelers have noted that such vibrations occur at the beginning of the projection. The vibrations feel like a slight tingling throughout the body, as if the electricity of a weak discharge permeates you completely and passes through the whole body.

The causes of such electrical discharges are a mystery. Perhaps this is a physical registration of the moment of leaving the astral body, that is, its exit from the physical, the moment of separation. Many of us experience similar sensations, for example, when we quickly fall asleep and suddenly feel some “shake”, a shudder of the physical body, from which we wake up.

How To Enter The Vibrational State?

Remove all jewelry or other items that touch your body, including headbands, bracelets, rings, chains.

Close the blinds on the windows for creating darkness in the room. But don’t block out all the light. Just make it dark enough.

Lie on your back. Do not cross arms and legs, lie straight. Attention: over the past year, the magnetic North has shifted towards Russia, so first specify its coordinates.

Before you begin to create an astral projection, ensure complete physical security. Warn loved ones not to disturb you, remove all possible sources of noise. You should not be disturbed by anyone or anything during the practice. Make sure there will be no noise, sudden phone calls, alarms, and other sounds.

Keep your eyes closed and step by step enter a state of complete relaxation.

Tell yourself that you will remember everything that will happen to you and your consciousness during the upcoming practice of creating an astral projection, and you will remember everything that will be useful for your experience. Repeat the intention in the formulated form three times.

Continue breathing slowly and calmly through your half-open mouth. Make sure that your jaw is relaxed.

While breathing, concentrate on the emptiness that is in front of your closed eyes.

Then start concentrating on a point 12 inches from the middle of your forehead. And then move it away, somewhere about 60 inches. Concentrate on this point again.

Rotate the point 90 degrees. Direction – up above the head along the axis of your body. Concentrate on that new point.

Mentally draw a line from the original point, which was 12 inches from the forehead, then to the remote point at 60 inches and to the new point. Imagine a new point vibrating. Start creating the same vibrations inside the body and stretch your vibrations to this point. Touch that point.

Return to your body.

The first experience will be weak, you may not even be able to understand what you experienced was vibrations. But, after the repeated performance, you will recognize the vibrations and will be able to feel them intensely.

Step 5: Vibration State Control

The next step of the astral projection guide is to learn how to control the vibrations. Mentally pass the vibrations through the head, through the whole body to the toes. Make the vibrations stay in the whole body at the same time and increase their strength. Create vibrational waves. Let the waves go from head to toe.

To create a wave effect, you need to concentrate the vibrations in your head, and then mentally push the wave down through your whole body. Practice over and over again. Your goal is to learn how to cause vibrations on command, adjust their strength and intensity.

Before you make your first astral projection, learn to control the vibrational state. When the goal is achieved, it means that you are ready for astral projection!

Step 6: Partial Separation

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The key point of this step is thought control! Your goal is to keep your mind focused on the idea of leaving the body. It is necessary to forbid thoughts to wander. Your mind must remain static. The emergence of delusional thoughts often leads to a loss of control over the situation, and this, in turn, interferes with astral projection.

After you enter the vibrational state, start exploring the OBE (out-of-body experience). Get your experience outside of bodily existence!

Before you make an astral projection, learn to control yourself outside the body, first release the astral arm or leg from your physical body. If this is difficult to do, then try to stretch the limb until it reaches a familiar object, such as the wall next to you or the headboard. Then push the limb through this object. Put it back in place by placing it back in the physical shell. After that, reduce the oscillation frequency and stop the experiment. Lie still for a while after practice. You need to fully return to your physical body, to your reality. This exercise will prepare you for the full exit of the astral body.

Step 7: Exit The Astral Body From The Physical Body

There are different methods for performing the exit of the astral body from the physical body.

Method 1: “Lifting”

The essence of this method is to lift your astral body from the physical body. To do it, you need to think that you are becoming lighter and lighter. Find lightness after entering the vibration state. Mentally move yourself to float upward. Focus on this goal and let no extraneous thoughts interrupt it. In this case, the astral projection will happen naturally.

Method 2: “Rotation”

You can apply this method only after you have entered into a vibration state. After that, try to roll over, as if you are turning over in bed over your side on your stomach. There is no need to try to turn over your physical body. This should be done by your astral body!

Try to twist your body from the top and actually flip into the astral body right out of your physical body. If everything is done correctly, then you will find yourself as if outside the body, but next to it. Mentally force yourself to go upwards. Pull yourself up to the ceiling. At this point, you should be pushed to the ceiling and find yourself floating above the physical body facing it.

Method 3: “Rope”

Imagine a rope that hangs from the ceiling right above your body. Stretch out your astral arms towards it. You may feel dizzy, it’s normal. Now take the rope and focus on climbing up the rope.

The Bottom Line

Most astral travelers explore the physical world they know during their astral projections. However, there are limitless possibilities to explore during astral projections. When you are able to project into the Higher Astral plane you can even get access to the Akashic Records.

Moreover, during your astral projections, you can travel through time and space, and even communicate with other people (and sometimes with other astral projections), astral beings, build astral worlds, etc. All you need is consistent practice and you will discover many different ways to explore the Astral plane.

Hopefully, this astral projection guide was useful for you and very soon you will be able to start your own astral journey!


Katya Ki is the Founder of SOLANCHA Magazine, a Metaphysical Expert, a Reiki Master, and Human Rights Attorney. She has been studying Eastern metaphysics, cosmology, and esotericism for almost 20 years now. And she's still discovering new knowledge, which is hidden in ancient teachings. During her pilgrimage to the monastery of Saint Catherine in Egypt, she discovered the SOLANCHA System. This is how the SOLANCHA journey started!

Personal Development

How To Become Emotionally Balanced And Live a Stress-Free Life?

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Life always gives us challenges and life lessons for our development and personal evolution. Each of us in one way or another is dealing with some sort of life challenges. However, some people happen to manage these challenges better than others. You can find lots of examples where a big life challenge made a person much stronger and more successful in life, whereas a small problem another person faced caused him to go into a deep depression and mental breakdown.

So, why can some people handle anything and turn lemons into lemonade whereas others can’t deal with even the smallest of problems without feeling stressed?

In this article, we will share with you what emotional balance is and what are the principles of emotionally balanced people. Also, we will give you some helpful tips on how to improve your emotional health and become more emotionally balanced so that you can enjoy your life and deal with life challenges in a more harmonious way.

Emotional Health

We all manage stressful situations differently. Some of us can stay calm and balanced while solving a problem, while others violently show uncontrollable emotions.

It’s not a bad thing to be emotional, but it can negatively affect the course of events. And if you are an overly emotional person, you probably know about it.

The ability to remain calm in a stressful situation indicates a person’s emotional health. If you’re not emotionally healthy, chances are you’re going to run into trouble and turn a tiny problem into a big disaster.

The way you process your emotions determines how you will deal with issues as they arise in your life. If you’re emotionally disconnected with yourself, it makes it that much harder for you to process and cope with life circumstances and problems that you may encounter. When you’re able to truly find inner peace and balance your emotional self you’ll start to see life challenges in an entirely different way.

5 Principles Of Emotional Balance

The emotional balance may be an innate skill, but you can also develop it by starting to apply these 5 principles of emotionally balanced people.

#1: Wait for the right moment instead of acting right away

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This will help you master the skill of impulsive control – the ability to stop and think about whether you want to act. By learning to control yourself, you can take a break and evaluate the situation, and potentially committed actions in the long term.

For example, a friend or family member might make you angry. In response, you can immediately say or do something that may disrupt the relationship. The control skill will help you to choose an action that matches your best intentions.

#2: Take a pause

Emotionally stable people are patient – they can take a pause before reacting to the situation. If you are not such a person, remember how you reacted in a fit of anger? Now, think about what your response would be if you were patient for one hour.

If the first principle was about choosing the best action, this one is about sitting with your emotions and not taking any action. During this time, you will find a solution that will correspond to your intentions in the best way.

#3: The healing power of time

Acceptance doesn’t mean being weak and giving up or letting stress get the better of you. On the contrary, it is about understanding your emotions and believing that you will be OK.

Time heals! The feelings of sadness or frustration are temporary – they will gradually go away as time passes.

When you are emotionally imbalanced you may think that you will never get out of this state. Now, remember the last time you felt like this. You may have thought that this tough time would never be over, but you eventually felt better. And it always gets better as time heals!

#4: Make time for yourself

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Emotionally stable people are organized people who know their self-worth and value their time. They know that taking care of themselves is the way they replenish their resources and become stronger.

Self-care for such people is a daily practice.

They have certain tools that they can use during times of stress to relieve it and regain their calm: meditation, yoga, sports, meeting a friend, a сup of tea, etc.

So, next time when you feel like stress is taking control over you, instead of allowing your emotions to guide you to self-destructive mode, focus on your inner peace – go to yoga class, do some breathing exercises, or meditate. Turn off your restless mind and listen to your inner voice!

#5: Focus on good things

Where attention goes, energy flows and manifestation occurs. You will attract whatever is most often and most powerfully on your mind and in your heart. So don’t focus on “what’s wrong.” You will only attract more of the same. Don’t waste your precious energy on something you don’t want to attract into your life! Shift your focus on good things instead. Remember that there is always something to be grateful for. Keep a positive mindset!

Count your blessings, not your troubles!

Counting your blessings puts you into a state of gratitude which opens the flow to attract more happiness and joy into your life. When you turn your attention to all the goodness that you already have you’ll find that you’ll begin to see things you had not noticed before and feel more appreciative of your life. With this kind of mindset, you will be able to deal with your life challenges in a more balanced way and see the right solutions for your problems more clearly.

Are You Emotionally Balanced?

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After reading a bit about what it means to be emotionally balanced, how do you feel? Do you believe that you are emotionally balanced, or are there some areas of your life that you could use a little change in?

According to Dan Mager, MSW, “there are several levels of awareness involved in cultivating emotional balance:

#1: Become consciously aware that you are experiencing an emotion

Although you may not know specifically what the feeling is, it is important to simply notice and acknowledge that you have some feeling.

#2: Identify the particular emotion

It may be helpful to close your eyes, turn your focus inward, and allow yourself to experience that emotion in your body. Different emotions are typically experienced in different parts of the body.

For example, anger might manifest as tightness in your neck and shoulders, sadness as an ache in your chest, fear as a knot in your stomach, and joy as warmth in your heart.

#3: Put the emotion into words

“I’m feeling anxious.” “I’m feeling angry.” “I’m feeling sad.”

Putting the emotions you experience into words by making these simple self-statements can create the space you can use to respond intentionally rather than react automatically and unconsciously.

How to Become Emotionally Balanced?

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The good thing is that there are plenty of ways in which you can learn to balance your emotions, learn self-love, and see life in a more positive way. Here are some quick tips from Dan Mager, MSW to improve your emotional health you can start with.

#1: Feel your feelings

Instead of blocking your emotions or denying them allow yourself to feel whatever you’re experiencing. Write down your negative emotions instead of acting on them so you can vent.

#2: Grow daily

Every day challenge yourself to take risks. By doing this, you allow yourself to grow and boost your self-love. The risks don’t have to be hard. For example, you can talk to someone new, or learn a new skill, or even set a workout goal.

#3: Focus on the present moment

You see, usually, our mental health becomes challenged when we focus too much on what was or what could be. Though it is important to have structure and plans in your life, allowing them to consume your mind can be detrimental. It is easier to deal with reality when you start focusing on the present moment and stop worrying about the future.

#4: Laugh more

Try to find the bright side of things and laugh a little more through the ups and downs in life.

#5: Be grateful

Instead of focusing on what you don’t have, it’s great to show gratitude for what you do. Start reciting positive things about your life on a daily basis. Things like “I’m happy I have a job” and “I’m blessed I have a home” can start to make you appreciate more of what you have now.

#6: Make your heart sing

Connecting to something larger than yourself makes your life purposeful and meaningful. Do more of what makes your heart sing. It could be meditation, aerial yoga class, or seeing friends more often.

#7: Watch who you surround yourself with

You may need to take a look at your relationships to determine if they’re healthy. Having people who give off negative energy can certainly affect your emotional health. You may need to separate yourself from them as you learn to heal. Do this from a place of love and compassion, rather than righteousness or by wronging anyone.

The Bottom Line

Emotional stability is all about a balanced attitude to challenging situations and daily problems. By practicing the above principles and tips and learning how to respond to stress, you can live more joyfully and be a support to others.


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Personal Development

What Is Your Fear Archetype And How Is It Holding You Back?

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Fear Archetype Image

Fear impacts all of us, and very often holds us back from pursuing the things we really want. If you are one of those people who let their biggest dreams fade away just because you are too afraid to pursue them, this article is for you! We are going to dig deeper and find out what this fear that holds you back looks like. You will learn what your fear archetype is and what you can actually do about it.

Destructive Power Of Fear

Fear is one of the basic human instincts that is supposed to protect us and make us act faster in dangerous situations. But at the same time, fear also inhibits and hinders our self-expression and progress. It is fear that can prevent us from living the life that we dream of and from expressing our full potential. So it turns out that this instinct of self-preservation can ruin our lives.

Everyone’s fear manifests itself in different ways, and people deal with it differently. Ruth Soukup, entrepreneur, and author of “Do It Scared” discovered seven fear archetypes and came up with the best ways to overcome each of them.

Which one describes yours the best? Read on!

7 Fear Archetypes

Fear Archetype #1: Procrastinator

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Also known as a perfectionist who tends to postpone things or not start them at all, because they are afraid to do everything imperfectly or make a mistake. And since it doesn’t work out perfectly in most cases, these people prefer not to take on a failed idea or project at all.

This archetype may manifest itself as:

  • fear of commitment;
  • fear of getting started.

Procrastinators tend to be indecisive when they need to act quickly. Usually, they prefer to plan everything in detail, do research, the organization of the process is more important than the actions themselves. As a result, they have many incomplete and unmanifested ideas and plans and rarely get anything done.

Are you a Procrastinator?

You can consider yourself a procrastinator if you:

  • never feel like things are done or ready if you like to plan things way in advance;
  • research tends to be more important than the action itself;
  • have trouble committing or saying yes to things that are outside of your comfort zone.

What can you do?

  • Get out of their comfort zone and say “Yes” more often to everything new, even if it is not planned.
  • Set a deadline for when your planning and researching period will end and when you’ll actually get started.
  • Realize that the problem with ‘perfect’ is that nothing will ever be good enough.
  • Set realistic standards and work towards doing your best.

Fear Archetype #2: The Rule Follower

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Such people are dedicated to following the distinct rules and guidelines set by those around them. They’re obsessed with always trying to make the right decision, despite its potential effect on their own success.

The rule followers are very afraid of changes.

They tend to see the world in black and white and feel anxious anytime they sense themselves or other people stepping outside the norms of acceptable behavior. They may also be overly concerned with making sure other people are making good decisions.

The rule followers may avoid taking risks, especially when they are not sure whether there is a “right” path to follow, and their fear of authority may prevent them from coloring outside the lines of trusting their own judgment.

Are you the Rule Follower?

You can consider yourself the rule follower if you:

  • like knowing there is an established protocol to follow;
  • strongly prefer for things to be done the “right” way;
  • spend time worrying about regulations and things not being done correctly.

What can you do?

  • get out of the dual perception of the world, stop seeing everything as “either right or wrong”;
  • realize the fact that an unknown path can lead to something new and beautiful;
  • practice self-compassion;
  • realize that it’s OK to make mistakes – this is necessary for your personal growth;
  • define your own set of guiding principles instead of always leaning on others or outside factors.

Fear Archetype #3: The People Pleaser

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The desire to please everyone arises from a deep fear of being rejected by others. Such people care about what others think of them, and they are very afraid of public condemnation. The worst thing for such people is to be ridiculed or rejected by someone.

The people pleasers are afraid of being judged which also manifests itself as the fear of letting people down and the fear of what other people might say. Essentially, the People Pleaser’s biggest concern can often be summed up as the fear of how others may react.

Usually, they pay a lot of attention to their appearance and care a lot about their reputation and status symbols such as a nice car, home, or designer labels.

Are you the People Pleaser?

You can consider yourself the people pleaser if you:

  • have a hard time saying no, setting limits, and establishing healthy boundaries;
  • are overcommitted;
  • allow other people’s priorities and requests to override your own goals and dreams;
  • are often worried about looking foolish or being judged;
  • worry about letting other people down;
  • struggle to disagree when others share an opinion.

What can you do?

  • spend more time alone and learn to hear yourself first;
  • stop saying “yes” when you want to say “no”;
  • learn to set your boundaries when communicating with people;
  • realize that you can’t pour from an empty cup, meaning that when you’re in tune with your own wants and desires, you become a better friend, partner, and family member;
  • remind yourself that you deserve to be prioritized, just as much as other people in your life.

Fear Archetype #4: Outcast

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This is the opposite of those who try to please. Such people, on the contrary, try to be as different as possible, to show their individuality and the fact that they do not care about the opinion of others.

Behind all this is a huge fear of rejection or a fear of trusting other people. This fear archetype manifests itself by rejecting others before they have a chance to be rejected.

While to outside observers, the Outcast often appears to be fearless, inwardly he often believes other people can’t be counted on or trusted and he tends to view even the mildest slight or dismissal as confirmation of that belief, which in turn causes the Outcast to reject others even more frequently.

Are you an Outcast?

You can consider yourself an Outcast if you:

  • struggle to ask for help;
  • don’t trust others;
  • keep your distance from other people;
  • push people away and do not let them get too close;
  • tend to think “I don’t need anyone, I’m on my own”.

What can you do?

  • work on your self-esteem;
  • don’t be afraid to ask for help and express your feelings;
  • take the time to ask yourself if you are focusing on the worst-case scenario and what some other alternatives may be;
  • give others a chance;
  • look for evidence that you can trust others and know that if things don’t go well you are already experienced at ending a situation.

Fear Archetype #5: The Self-Doubter

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This fear archetype is dominated by the fear of not being good enough. Those who self-doubt tend to feel insecure about themselves and their capabilities. Therefore, they can find it difficult to put themselves out there.

The Self-Doubter often judges others to mask his own fears and insecurities.

Such people may also struggle with feelings of intense jealousy toward someone who is doing the things they wish they could do. This jealousy may manifest itself in the form of sarcasm, gossip, or criticism.

These people are very insecure about themselves. In fact, they are afraid of themselves and their self-expression. Here there is a fear of the opinions of others, and the fear of not being good enough or not qualified enough.

Doubts prevent such people from starting something new. They doubt and criticize themselves and often envy those who succeed.

Are you the Self-Doubter?

You can consider yourself as the Self-Doubter if you:

  • avoid trying new things or taking risks because you don’t believe in yourself or your abilities;
  • often feel jealous;
  • frequently struggle with feeling unworthy or unqualified;
  • tend to be hypercritical of yourself and others.

What can you do?

  • start doing what you’ve always wanted to do and dreamed of, even if it seems scary;
  • step outside of your comfort zone every once in a while and take note of the outcome.

Fear Archetype #6: The Excuse Maker

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This fear archetype struggles most with the fear of taking responsibility. It can also manifest itself as the fear of being held accountable, or the fear of being found at fault.

Instead of stepping up to lead every once in a while, the Excuse Maker finds himself taking a backseat to avoid accountability. They prefer to let others make decisions for them avoiding personal responsibility.

Such people are terrified of having the finger pointed in their direction. Therefore they always look for someone or something to blame for why they can’t do something.

Are you the Excuse Maker?

You can consider yourself as the Excuse Maker if you:

  • tend to shift blame and avoid responsibility;
  • get nervous at the idea of being in charge;
  • feel uncomfortable with making a final decision, for fear of being blamed for an unfavorable outcome;
  • are prone to blame any current struggles on other people or circumstances.
  • often have an explanation for why you are not able to do something.

What can you do?

  • start with setting small daily goals and stick with them;
  • try the S.M.A.R.T. (Specific, Measurable, Attainable, Relevant, and Timely) goal model to help create measurable and realistic goals;
  • break down each of your goals – then you will be able to bring structure and trackability to them.

Fear Archetype #7: The Pessimist

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This fear archetype struggles with the fear of adversity and hardship. Such people often feel victimized due to past or current trauma or difficulties. They can tend to look at hardships as stop signs or a reason to give up.

This fear archetype struggles most with the fear of adversity, which often manifests itself as the fear of pain.

Pessimists are easily waylaid by any challenging circumstances that come their way. This is due to the fact that they are very afraid of adversity and hardship. In difficult situations, they feel like they lack control over them.

In any challenging situation, the Pessimist only sees obstacles and troubles but never sees the opportunities for growth and perseverance. Any problem they face in life is a legitimate reason to give up or to not try at all.

Are you the Pessimist?

You can consider yourself as the Pessimist if you:

  • get stuck in bitterness toward other people or unfair circumstances;
  • struggle to face your circumstances head-on instead of preferring to hide to avoid additional pain;
  • fear of adversity and hardship;
  • tend to feel like there is no real solution for your problem and therefore would rather not try to solve it at all;
  • tend to look at hardships as stop signs or a reason to give up.

What can you do?

  • learn to look at hardships as stepping stones or lessons, instead of roadblocks;
  • see obstacles as an opportunity for growth and perseverance;
  • stop hiding trying to avoid pain;
  • get rid of victim mentality;
  • when something tough gets thrown your way, take a moment to step back and evaluate the situation;
  • when facing a challenge or problem, think about the lesson it might be teaching you, or how you can make the outcome more favorable.

The Bottom Line

Each of us can manifest all these archetypes, but some of them you may find particularly pronounced.

Did you recognize yourself in these fear archetypes? Well… Identifying the type of fear is the first step to overcoming it!


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Personal Development

8 Easy Ways to Stop Negative Internal Dialogue

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Negative Internal Dialogue Image

Have you noticed that anytime you are in a decisive, learning, or any other thought process, there is a persistent internal dialogue going on in your mind? This inner speech comes naturally, enabling us to reason so that we make decisions based on the current situation. However, it mostly refers to our past failures and successes as stored in our subconscious mind.

For example, a tough past can provoke a negative internal dialogue that affects our moods. In addition, sometimes this inner speech works to beat ourselves up with unhappy thoughts and negative language. For example, it reinforces anxiety when we are worried.

Nevertheless, did you know that you could manage your internal dialogue to safeguard your mental wellbeing? Yes, you can stop a negative internal dialogue and replace it with a positive one. Here is how.

Self-Awareness

self-awareness guide image

First, can you effortlessly tune in to your internal dialogue? Are you aware of when and why it happens? You can only stop negative thoughts if you know what brings them in the first place.

Meditation

We live in a world that bombards us with lots of stimuli. Think of kids who need your attention, the TV, social media scrutinizing our lives, and multiple cell phone messages and calls. Plus, we all work so hard to succeed in our careers, finances, and family.

These stimuli and aspirations rarely allow us time for silence and reflection. If you are living a fast-paced life, meditation can help you focus on your thoughts. For example, practicing Inner Smile meditation quiets the mind of all the negative thoughts, even for a few minutes.

And, if the traditional meditation techniques are a no-no to you, you can: –

  • Enjoy a forest bath in the public park
  • Spare some minutes each day to tend to your garden
  • Listen to guided sleep meditation each night
  • Take deep breaths

 Mindful Thinking

If you are new to meditation, you can practice mindful thinking throughout the day. It will help you understand what is lingering in your mind at different times. That way, you can identify the sequence of activities that lead you to think the way you do.

Meditation and mindful thinking will help you to stop negative internal dialogue by: –

  • Knowing if and when you have dominant-negative or positive thoughts. What occupies your mind?
  • Pin-pointing your dominant time orientation. Do you think more about the past, future, or present?
  • Identifying to what extent these thoughts affect your moods. How far does your internal dialogue go if left unattended?
  • Determining your source of motivation especially if you desire to improve yourself.

Replacing Negative Internal Dialogue with a Positive One

Positive Internal Dialogue Image

Practice Positive Affirmations

Is your mind drifting into a negative internal dialogue? First, say stop. Then, start reading or reciting positive affirmations. Positive affirmations are powerful in arresting fears and worries that affect our thought process. These affirmations allow us to live our lives in the present and accept our current stages in life.

To practice positive affirmations, it requires lots of repetition. Here are some tips: –

  • Use present tense when affirming yourself
  • State the feelings you want and your subconscious mind will own them
  • Pin the affirmations in the kitchen, dressing table, and walkways. Listen to them before you sleep, when driving to work, or when relaxing on a Sunday afternoon

Create a Confidence Boost

ikigai elements image

Negative internal dialogue dampens our self-confidence. When this happens, we struggle to stay motivated and productive. To deal with this challenge, come up with an awesome list. This list is your confidence boost whenever your internal dialogue makes you beat yourself up. Here are things you can include in your Awesome list: –

Maintain a Gratitude Journal

A gratitude journal is similar to an awesome list, only that you use it to remind yourself of what you have achieved so far. For example, you can list the top 10 things that you are thankful for. Refer to this list at least once or twice a week. Write or read this journal as part of your existing habit. Read and update your journal when taking your coffee, riding the bus, or preparing to sleep. By making it a habit, you can stay consistent in acknowledging your achievements.

Be Your Friend

internal dialogue image

Negative internal dialogue is like an enemy within you that you struggle to control. We often put ourselves down using powerful thoughts that we would never use on someone else. For example, when you look in the mirror, the internal dialogue may shame your body using a harsh description of your flaws. Yet, you wouldn’t critic a friend in the same way if you were to describe them.

Then, why not start looking at this inner speech as your friend? When you do so, you will make it a habit to look for positives in your life.

Live in the Present

Do you struggle to live in the present? Are you finding it hard to let go of your past, or are too anxious to get into the future? You could be going through a difficult phase of life that makes it hard to live in the present. Because of that, your internal dialogue keeps reminding you of a time when things were better. Likewise, you could be struggling with a tough past. You need to change your view of today. Believe that each moment you have is a gift. Learn to forgive and let go.

Have a Support Network

Sometimes, our negative self-talk can overwhelm us to the point of harming us. Think of the times when you want to improve your skills and apply for a promotion, but your internal dialogue tells you that you’ve never achieved anything. Create a support network of family and friends who will be on the lookout for any negative behavior changes in you. This support system will help you get through anxiety, depression, or get you back to reality.

The Bottom Line

Ikigai philosophy Image

Note that our thoughts and feelings are not always reality. And, 85% of what we worry about never happens. Then, the best approach to stop internal dialogue is by attacking it through meditation and mindful thinking. Once you identify it, you can change your thought process through positive affirmations, maintaining confidence boosters, and gratitude journals. Still, a support network of friends or family can help you get back to reality when your thought process drifts you into self-harm.


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