Hello and welcome,
Find a quiet and comfortable place where you won't be disturbed.
Sit in a relaxed but allured posture,
Either on a chair or with your feet flat on the ground or on a cushion on the floor with your legs crossed.
Place your hands on your knees or in your lap,
Palms up or down,
Whatever you prefer.
Gently close your eyes and take a moment to fully arrive in this space and time.
Start by focusing on your breath.
Take a deep inhale through your nose,
Feeling the air fill your lungs and expand your chest and belly.
Hold it for a second at the top of each breath,
Then slowly exhale through your mouth,
Releasing any tension or stress on the out-breath.
Repeat this deep breathing step three times.
As you continue to breathe naturally,
Imagine a cord extending from the base of your spine down to the earth grounding you.
With each breath,
Feel more connected to the ground beneath you,
Providing a stable foundation from which your confidence can grow.
Gently bring your attention to the top of the head.
As you breathe out,
Imagine a wave of reluctance flowing down the top of the head all the way down to your toes.
Move your attention slowly through your body,
From your head to your neck,
Shoulders,
Chest belly,
Abdomen,
Pelvis,
Legs and finally your feet.
With each breath,
Release tension and allow a sense of relaxation and lightness to permaneate each pause.
Now visualise a moment in your life when you felt confident and strong.
Recall this memory in as much detail as possible,
Where you were,
What you were doing,
How you looked,
But especially how you felt.
Immerse yourself in this memory,
Letting the feeling of confidence and strength fill you once again.
Absorb these feelings,
Recognising that this strength and confidence are always within you,
A part of who you are.
With each breath,
Let these positive feelings grow stronger and more vibrant,
Illuminating your entire being.
Begin to repeat positive affirmations to yourself,
Silently or aloud,
To reinforce your self-confidence.
I am capable and strong.
I trust myself and my abilities.
I am worthy of respect and love.
I face challenges with courage and confidence.
With each affirmation,
Imagine the words as rays of light,
Penetrating deeply into your mind and heart,
Solidifying your sense of self-confidence.
I am capable and strong.
I trust myself and my abilities.
I am worthy of respect and love.
I face challenges with courage and confidence.
As this meditation comes to a close,
Take a few deep breaths,
Bringing your awareness back to the present moment.
Feel a chair or cushion beneath you,
Listen to the sounds around you,
And gently wiggle your fingers and toes,
And when you're ready,
Slowly open your eyes.
Stretch gently if you need to.
Take a moment to reflect on the meditation and the feelings of confidence you've cultivated.
Carry this sense of self-assurance with you as you move through the day.
