In this meditation, you will learn how to obtain feelings of confidence and trust within yourself through visualizing experiences of empowerment. These exercises will help you learn to value your mind, body, and spirit.
**It is suggested that you use this meditation once daily, as the more you focus on feeling confident and practicing these techniques, the more quickly you will gain confidence and remain confident in all you do.
Before you begin this meditation, make sure your environment is quiet and somewhere you will not be disturbed. Do not listen to any recorded meditations while driving.
Posture and Positions
Sit up straight and roll your shoulders back. You may lean up against a wall or something that will support you comfortably. Alternatively, you may lie down in a comfortable position if that feels better. It is important to find a position that will allow for your body to relax.
Relaxation/Breathing Exercises
Gently close your eyes. Take a long, deep breath in to the count of 4 and firmly exhale to the count of 4. Quiet your mind. Continue breathing in deeply and exhaling.
< Put aside your worries for right now. If an unwanted thought or worry enters your mind during this meditation, push it away for now. You can come back to those thoughts later. >
Pay attention to your breath with each inhale and exhale. Feel the air as it enters your lungs. Feel the air as it goes out. Focusing on this process will help you deeply relax.
Continue breathing as your body relaxes. Release any tension as you exhale.
Relax your forehead. Your eyelids.
Soften your entire face.
Take a bigger, deeper breath as you relax the neck and shoulders.
Relax your elbows and hands. Your fingers.
Continue breathing as you release tension from your back. Your stomach.
Continue with breathing in another slow, deep inhale to the count of 4 and releasing the breath with a firm exhale.
Relax your legs and thighs. Feel the tension leave your entire body. All the way down to your feet.
Breathe slowly and comfortably. Deepen your state of relaxation more and more with each breath. Deeper and deeper.
Continue doing this until your entire body feels almost like it has melted.
Guided Meditation with Visualization
Now, begin to visualize a positive experience that was extremely empowering for you. This experience can be about a person, a place or whatever you choose.
It must be an experience that made you feel good about yourself. Confident. Strong. Proud.
Allow yourself to visualize each detail about this experience. Completely bring yourself back to this moment entirely.
Where were you? Who is with you? Is this a special occasion? An achievement? What positive thoughts and feelings do you have in this moment?
Once you have fully recounted this experience from beginning to end, slowly breathe in to the count of 4 and then exhale to the count of 4.
Hold on to the positive and confident feelings from the experience you just re-visited.
You are now going to visualize a current experience that you want to feel just as confident about. Let the feeling from that positive experience merge into this one.
Start by imagining that your entire body is illuminating with a bright yellow light. This light fills the entire room radiating energy of confidence.
Are you interviewing for jobs? Are you working on an important project for work or school? Is there something specific that you want to accomplish?
Visualize it. Feel it. Be clear with your intentions.
Feel the confident energy inside you and around you. Take a moment to acknowledge your strengths. These are your gifts.
As you continue to visualize this experience or goal, feel secure about who you are. You do not need to compare yourself to other people.
If any feelings of insecurity or doubt enter your thoughts, send them away with a deep inhale and then a firm exhale.
Believe in your abilities. Are you challenged by something or someone in your life? Visualize yourself conquering this challenge.
Now, say silently or out loud:
I am confident.
I am empowered.
I trust myself.
(Repeat again, and as you say each affirmation in your mind, or out loud, say it with conviction.)
I am confident. I am empowered. I trust myself.
FEEL yourself becoming more and more confident in this situation or experience. Take another deep inhale and exhale.
Allow each breath to empower you. You know who you are and what you want. You are living your truth.
<Take another deep breath in and exhale. Notice the air as it fills your lungs. Inhale. Exhale.>
Returning to The Present Moment
When you are ready to bring yourself to the present moment, start by moving your toes slightly.
Be aware of your body and continue with small movements in your feet. Then your legs.
Move your arms. Your hands. Fingers.
Allow your small movements to grow into larger movements.
Do this a few more times, or as needed, while slowly bringing energy back into your body through movement.
Once you feel fully energized and revitalized, slowly open your eyes again when ready.
**Know that you can visualize any situation and use these techniques to help increase your confidence and empowerment. You are the best at what you do. You have all the confidence you need. Own your power.
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