Our personal bill of rights - a focussed attention exercise

This short ten minute audio is a focussed attention exercise; a form of self hyposis or meditation, based on our 'personal bill of rights'. This is a concept detailed in the excellent book, The Anxiety & Phobia Workbook, by Edmund J. Bourne, published by New Harbinger Publications.

LISTEN:

(You can also find the audio at our podcast page).

The audio is aimed as a tool to help us regulate, reflect and ground ourselves, if we are feeling unsettled, unsure (or are faced with a difficult decision and juggling feelings like guilt and responsibility, with a difficulty identifying or expressing what we need and want).

Bourne's theory is that if we recognise these rights & learn to exercise them, we can build a more assertive attitude. Here is the full list:

I have the right to ask for what I want.

I have the right to say no to requests or demands I can't meet.

I have the right to express all of my feelings, positive or negative.

I have the right to change my mind.

I have the right to make mistakes and not have to be perfect.

I have the right to follow my own standards and standards.

I have the right to say no to anything when I feel I am not ready, it is unsafe, or it violates my values.

I have the right to determine my own priorities.

I have the right not to be responsible for others' behavior, actions, feelings, or problems.

I have the right to expect honesty from others.

I have the right to be angry at someone I love.

I have the right to be uniquely myself.

I have the right to feel scared and say "I'm scared."

I have the right to say "I don't know."

I have the right not to give excuses or reasons for my behavior.

I have the right to make decisions based on my feelings.

I have the right to my own needs for personal space and time.

I have the right to be playful and frivolous.

I have the right to be healthier than those around me.

I have the right to be in a non abusive environment.

I have the right to make friends and be comfortable around people.

I have the right to change and grow.

I have the right to have my needs and wants respected by others.

I have the right to be treated with dignity and respect.

I have the right to be happy

Why not listen to the audio, and spend some time afterwards reflecting on any areas in the list where you do feel some resistance to expressing or believing these personal 'rights'?

#anxiety #assertiveness #therapy #mentalhealth #HypnoCBT #hypnotherapy