Welcome to this guided practice designed to help you overcome feelings of imposter syndrome.
I'd like you to first find a comfortable and quiet space where you can sit or lie down without interruptions.
Once you are situated and comfortable,
You can feel into your body,
Bringing your energy home.
Now let's take a big deep breath in,
Holding it at the top,
And releasing.
Another big deep breath in,
Hold,
And release.
And one more time,
Big breath in,
Hold,
And release.
And you may return your breath to its natural pace,
Allowing yourself to relax a little bit more with each breath,
Feeling more at ease,
Feeling more centered,
Finding any tension in your body,
And breathing into these tense spaces,
Allowing them to relax on the out-breath.
Your body grows heavy,
Your mind begins to slow down,
I'd like you to bring to mind a recent situation where you felt like an imposter.
Perhaps it was at work or in a social setting while trying something new.
And if you can't quite latch onto it,
While trying something new,
And if you can't quite latch onto an example,
I would like you to imagine a situation in which you feel you would feel like an imposter.
And I want you to picture this situation vividly,
But try to remain an observer of it,
As though watching it as a third person.
And without judgment,
Let's acknowledge these imposter feelings.
Say to yourself,
These are feelings of imposter syndrome.
They are thoughts,
Not facts.
Remember that recognizing these feelings is the first step in changing them.
And with each breath,
Imagine yourself gently challenging these imposter thoughts.
For each thought of doubt or fear,
Let's reframe it.
For example,
If you think,
I don't deserve to be here,
Breathe in,
For example,
If you think,
I don't deserve to be here,
Breathe in,
And say to yourself,
I am qualified and capable.
If you think,
I just got lucky,
Breathe in,
And on the out breath,
Remind yourself,
I worked hard and earned my place.
With each breath,
You're building a new narrative,
One that acknowledges your skills,
Your efforts,
Your worthiness.
Now I would like you to visualize a recent achievement or success.
It could be small or incredibly significant.
Any moment that made you feel proud.
And again,
If you can't quite latch on to a moment in from your memory,
Bring up a moment where you would feel really proud and immerse yourself in that vision.
In that vision,
Feel the emotions,
Tap into the senses,
And acknowledge the effort you put into achieving this success.
As you breathe,
Let the feeling of accomplishment fill you with each breath you take.
And as you continue to breathe,
Say to yourself,
I am competent.
I am skilled.
I am worthy.
Feel these words resonating within you,
And fusing into your cells,
Becoming a part of your belief system.
Now let's shift our focus to gratitude.
Think of three things that you are grateful for about yourself.
It might be your determination,
Creativity,
Your ability to learn,
Your kindness.
With each in-breath,
Think of one of these qualities,
And on the out-breath,
Feel gratitude for these aspects of yourself.
As we come to the end of this practice,
Take a few more deep,
Intentional breaths.
Take a deep breath in,
Hold,
And release.
Deep breath in,
Hold,
And release.
And release.
One more time,
Deep breath in,
Hold,
And release.
Remember that overcoming imposter syndrome is a journey,
And each day you have the opportunity to challenge and change your thoughts,
To recognize and to celebrate your achievements,
And to cultivate a deeper sense of self-compassion.
And now slowly you may begin to move your body,
Wiggling your fingers and toes,
Your neck perhaps,
Bringing your awareness back to the present.
And when you are ready,
You may open your eyes,
Carrying the sense of self-acceptance and confidence with you into your day.
Thank you for joining this guided practice.
Remember,
You are capable,
You are worthy,
And you belong.
Much love.
