to do the really important work of exploring your limiting beliefs.
Understanding what your limiting beliefs hold is a critical part of
growth & evolution. Clearing limiting beliefs is a lifelong process.
I’ve been working on finding ways to clear limiting beliefs for
many years and have found that Emotional Freedom
Techniques (EFT/Tapping) and Co-Creative Mandalas help you
to safely explore limiting beliefs, give thanks for the ways those
beliefs have served you in the past, while still being honest
about your current situation.
And ... you have to be brave enough to really look at those parts
of yourself–all those parts you want to hide & push away.
Uncovering and clearing limiting beliefs is your pathway to
Wholeness and peace—to a life of Great Fullness.
We all have limiting beliefs.
Most of them are hidden
within us. These beliefs
are often so subtle that we
are unable to recognize
them. Like chameleons,
they blend in with the background. A belief is an idea about your
experience that you hold to be true. Such an idea guides your
actions, filters your experience, gives or denies you permission
to act and lets you know what things mean. Sometimes these
beliefs are useful and sometimes they aren’t. When they work
for us and bring us what we want we can think of them as
empowering beliefs. When they work against us they can get in
the way of our progress and make life much harder than it
needs to be. In these cases we call them limiting beliefs. Rather
than decide whether a belief is right or wrong it is more useful to
consider whether it is helpful or unhelpful, limiting or enhancing.
How Limiting Beliefs Are Formed?
So much of who we are now and how we perceive the world is
shaped by our early childhood experiences. This is particularly
true when it comes to our beliefs about our potential for success
and happiness, as well as our faith that we’re deserving and
capable of living a passionate life. As we grow up, traits
associated with “being good” are accepted, while others
associated with “being bad” are rejected. As children, when we
expressed certain parts of ourselves, we received negative cues
from our environment that threatened our basic needs for
safety, security, and/or belonging. We adjusted our behavior to
gratify those needs and learned to adapt to the external world.
As a child grows older, goes to school, and interacts with peers,
the carefree passion that was once natural and easy is now
tempered by social or peer expectations, subtle shaming, and
criticisms. As a child moves into adolescence, she may begin to
believe the negative feelings she has about herself. These
learnings form our beliefs and expectations about the world and
become the “writing on our walls” i.e., the longer we hold on to a
belief or fear, the more ingrained it is in our minds. These beliefs
once served a very important function: They kept us safe. They
protected us from experiencing pain. As adults, who are in
charge of our lives, limiting beliefs no longer serve us.
Clearing Limiting Beliefs
Talking about and working on
limiting beliefs isn’t a popular
topic. Who enjoys looking at
her limiting beliefs that show
up as procrastination or self-
sabotage? Focusing on our
strengths is more enjoyable and life-affirming.
Exploring our limiting beliefs, however, gives us tremendous
opportunities for growth and development, for noticing and
acknowledging those parts of our self that are afraid. So what
are the benefits?
1. You become more grounded, human, and whole. When you
can accept your own darker parts, it is easier to accept the
shadow in others and you won't be triggered so easily by other's
2. As you clear your limiting beliefs, you’re approaching your
authentic self. You’ll see yourself and others and evaluate
situations with greater clarity, compassion, and understanding.
3. You liberate a tremendous reservoir of energy you were
unconsciously investing in protecting yourself. This can improve
your physical, mental, emotional, and spiritual health.
4. It unlocks more of your creative potential. Creativeness, as
psychologists like Abraham Maslow and Carl Rogers found, is a
spontaneous occurrence in mentally healthy (integrated)
Tips For Engaging in Limiting Belief Work
1. Center yourself. Before you begin working with your limiting
beliefs, you want to be in a calm, clear, neutral space. Focusing
on Co-Creative Mandalas and breathing into your heart will help
you be centered.
2. Cultivate self-compassion. It is helpful to cultivate a sense
of unconditional friendliness with one’s self. In Buddhism, it’s
called Maitri. Start by accepting your own humanness.
Remember that we all have limiting beliefs—everyone is in the
soup together, as Jung used to say.
3. Cultivate Self-Awareness. Foster nonjudgmental
awareness--the ability to stay aware of the present moment
without involving the inner critic.
This Co-Creative Mandala--"Great Fullness", invites you to
express gratitude, acknowledge the yin/yang of life, and
honor all parts of yourself.
Be still, notice and sit with the beliefs
that hold you and hold you back.
Dance with your human and
your divine nature.
Give yourself plenty of time to dive deeply into this exercise.
Meditate, journal, create your sacred space for doing this
exercise throughout this autumn season. Come back to this
exercise as often as you like. Make it your own.
Find a quiet place, without interruptions. Light two candles, one
for that part of you that is afraid and one for that part of you
that is courageous.
Close your eyes. Take a couple of deep breaths.
Now, open your eyes and take in the energy of the
mandala...focus on each part of the mandala--the center, the
colors, shape, and texture. Allow yourself to feel the vibration of
What about the mandala captures your attention? Notice and
Something in me is feeling:
I wonder what it wants me to know?
Now, begin asking yourself the following questions to
acknowledge the beliefs holding you and holding you back. This
helps train your brain to see yourself in a different light.
1. What is your most debilitating limiting belief?
We all have many limiting beliefs, but isolate one that really
interferes with your growth or impacts your ability to take action.
You don’t feel good enough? You don’t make enough money?
You’re not smart? You aren’t pretty enough? You aren’t
2. Why do you have this limiting belief?
This is a question you should ask until you run out of answers.
Write down every reason you can think of, starting with the main
one that probably occurred when you were small. Write these
reasons down so you don’t forget them.
3. What evidence do you have that undermines your
You might feel a certain way about yourself, but that doesn’t
make it true. And even if there were truth in the original belief
and feelings, you have lived a lot of life since then. There are
hundreds of reasons why you are smart, lovable, attractive, etc.
Write those down too.
4. What would you do with your life if you no longer had
this limiting belief?
Imagine the belief disappeared instantly. How would this change
your perceptions of what you can do and how you can change
your life? What goals would you set for yourself?
5. Would you be willing to write down your limiting belief on
a small piece of paper and seal it in an envelope for a
Could you operate in your life by putting this belief “on hold” for
a week and act “as if” it didn’t exist? Write it down on a piece of
paper and assign a number to it between 1-10, with 10 being
“extremely limiting” and 1 being “not very limiting” based on how
you feel about the belief now.
6. What are 3-5 small, manageable actions you could take
on your goal this week while your limiting belief is sealed in
Acting “as if” you have no limiting belief around your goal, create
a few actions you will commit to take in the direction of your goal
and write them on a calendar.
Now that your limiting belief is isolated, undermined, and locked
in an envelope, use this time of freedom from the belief to take
action. Commit to the actions you outlined and marked on your
You will likely see how taking these actions further loosens the
grip of this belief. Open your envelop and assign a number to
the belief again as you did in question 5. How has it changed
Continue working through your limiting beliefs this way,
acknowledging, addressing, releasing them, and taking forward
action in the direction of your Great Fullness.
You may have difficulty with this process. I know when I first
started exploring limiting beliefs they were subtle and hard to
find and let go of--kind of like trying to pin down Jell-O Be
gentle with yourself and trust the process. You've been living
with these beliefs for a lifetime; they've protected you; they've
kept you safe. It's important to acknowledge and honor this.
One energy modality that I've found to be gentle and effective
for working with limiting beliefs is EFT/Tapping. By tapping on
meridian accupoints, EFT-Tapping sends a signal to the energy
system that you are safe. It's a very effective technique for
clearing our energy system of the disruptions that happened
when the experiences we had that created the limiting beliefs.
When we feel safe, we can see our human experience through
a compassionate and loving lens.
I offer 30-minute complimentary EFT/Tapping Sessions. This is
a perfect way to begin exploring and releasing limiting beliefs as
you move toward a life of Great Fullness.
Peace and Joy to your seeking heart,