Listen to these affirmations whenever you feel they would be beneficial; first thing in the morning, or going to bed at night, while doing a puzzle or painting a picture etc to really help your subconscious absorb the affirmations. If you’re feeling anxious you could even incorporate some somatic movement/shaking while repeating the affirmations aloud

HEADPHONES RECOMMENDED

I made this audio for Moral Scrupulosity OCD that focuses on guilt, perfectionism and uncertainty. I made it for personal use but hope others can benefit from it too. If this is helpful to people, I’ll try record it again with better real microphone for better sound quality.

I embrace myself as I am.
I am a unique person.
I accept myself as I am.
I am worthy of respect exactly as I am.
I am worthy of kindness.
I am worthy of compassion.
I deserve to treat myself gently.
I am allowed to be a work in progress.
I am allowed to be human.
I don’t have to be perfect to be worthy of love.
My worth does not depend on perfection.
My worth is not tied to how I appear to others.
My worth is not something I need to prove.
I am more than my thoughts, feelings, memories, and mistakes.
There is more to me than the things my mind worries about.

I give myself permission to learn and grow.
I give myself permission to make mistakes.
I can grow without punishing myself.
I can learn without judging myself.
I can accept my imperfections.
I don’t need to criticize myself in order to become a better person.
I can hold myself accountable without attacking myself.
I can correct a mistake without turning it into a judgement of my character.
I am learning to appreciate who I am.
I am learning to see myself with gentleness and warmth.
I welcome the good qualities within me.
I can choose to speak to myself with kindness.
I can give myself the compassion I would give to someone I love.
I don’t need to earn compassion by being perfect.

I notice the good that exists in my life.
I allow myself to appreciate the good moments in my life.
There is more to my life than what my mind is worrying about.
I am allowed to enjoy my life.
I am allowed to experience peace even when my mind is uncertain.
I am allowed to move forward.
My life does not have to stop while I am uncertain.
I can return my attention to the life I am living.
I can choose what matters to me.

I don’t need to know everything with certainty.
I don’t need to have complete certainty about myself.
I can accept uncertainty.
I can allow unanswered questions to remain unanswered.
I can tolerate not knowing.
I don’t have to solve every question that enters my mind.
I don’t have to investigate every doubt.
I don’t have to review the past to determine what kind of person I am.
I can let an uncomfortable memory remain unclear.
I don’t need to reconstruct the past perfectly.
I can allow a memory to be uncertain without investigating it.
I can let thoughts come and go without investigating them.
A thought does not require an answer.
A doubt does not require an investigation.
I can notice uncertainty without trying to eliminate it.

I can feel guilty without treating guilt as evidence.
A feeling of guilt is not an absolute judgement of my character.
I don’t have to use guilt to determine whether I am a good person.
I don’t need to prove my goodness to myself or anyone else.
I don’t need to solve every question about my character.
I don’t have to reach a perfect moral conclusion.
I can accept that I will sometimes make mistakes.
I can accept that I may not always know whether I was right or wrong.
I can live according to my values without constantly checking myself.
I can choose kindness without constantly checking whether I am kind enough.
I can be a person who makes mistakes and continues to grow.
I can allow other people to have their own opinions of me.
Other people are not entitled to every detail of my life or my thoughts.
I don’t have to explain or justify every aspect of myself.

When OCD asks me to investigas, I can pause.
When OCD asks me to review, I can choose not to review.
When OCD asks me to prove myself, I don’t have to prove anything.
When OCD demands certainty, I can allow uncertainty.
When OCD tells me I need an answer right now, I can choose to wait.
I don’t have to respond to every question OCD asks.
I don’t have to follow every thought to its conclusion.
I don’t have to turn every doubt into a problem to solve.
I can step away from overthinking.
I can notice an obsessive thought without engaging with it.
I can allow discomfort to be present without fixing it.
This feeling will pass.
I can let discomfort rise and fall on its own.
I can move forward even when I don’t feel certain.
I can choose my response even when I cannot choose my thoughts.

Maybe I got it wrong.
Maybe I didn’t.
I don’t have to find out right now.
Maybe the memory is accurate.
Maybe it isn’t.
I don’t have to investigate it.
Maybe I am exactly the kind of person OCD fears I am.
Maybe I’m not.
….