This is a short mindfulness practice for working through self-doubt.
We will be using the head-heart-gut meditation to bring self-awareness to what we're thinking and feeling.
Use this meditation to observe negative thinking patterns and overcome the obstacles of self-doubt.
This practice will help you to follow through with your hopes and dreams.
So let's give it a try.
Come into a comfortable position.
You can either be seated or lying down.
Relax your arms and let your hands rest into your lap.
Bring a friendly attention to your mind,
Reflecting on an area of your life where you experience self-doubt.
Without critiquing yourself or pushing it away,
Notice the quality of your thoughts.
Are there beliefs running through the mind that contribute to your feelings of self-doubt?
Are you experiencing judgmental thoughts like,
I can't handle this,
I'll fail,
I don't have time,
I'm not capable,
Or I'm not good enough?
As you bring a gentle and kind attention to your thoughts,
Remember that you are not alone.
Many people struggle with negative self-talk and are using mindfulness as a tool for overcoming self-doubt.
Now,
Bring your attention to your breathing.
Let's take a few slow and intentional breaths together.
We do this to help relax the body and really calm the mind.
Inhale slowly now.
Hold the breath.
And then exhale to release the tension.
Inhale again,
Filling up.
Hold your breath.
And then let it go.
Relax your eyes,
Cheeks,
And your shoulders.
One more time.
Inhaling nice and slow.
Hold your breath when you get to the top.
And then exhale.
Notice where you feel the breath the most in your body.
And now return to a nice,
Gentle,
Easy breath.
Keep your attention,
Your focus on the breath for a few moments.
Stay with this breath.
Notice this breath.
And then the next.
And now we're going to inhale again.
So breathe in,
Filling up your ribs,
Belly,
Chest.
Hold the breath when you get to the top.
Come inside out,
Letting it go.
Really releasing now,
Softening.
Now notice how relaxed you are and how very capable you are of being calm and steady.
Now guide your attention down to your heart by directing your breathing into your heart center.
Notice sensations that you are discovering here in the chest,
Shoulders,
Upper back.
And your breath right here,
Right into the heart.
And just be here for a moment.
Now ask yourself,
What is my heart's deepest intention?
What does my heart know?
What does it want to say?
What does my heart need?
And now float your attention down to your gut,
The belly center.
Guide your breath here,
Directing your breath into the stomach,
Into the sides of your waist,
In your lower back.
Realizing the sensations that you're discovering here in the belly center.
Notice if there are emotions here,
Like fear,
Worry,
Insecurity,
Or anxiety.
Stay with the breath here,
Observing your sensations and any emotions that might be coupled with sensations in the belly,
In the gut.
Now bring your attention back to your breath.
Notice your breath.
We're going to breathe together again.
So take a nice full inhale,
Filling up the belly,
Filling up the chest.
Hold the breath when you get to the top.
And then exhale,
Releasing,
Letting go,
Noticing your whole body now.
And then allow your breath to return to that gentle,
Natural,
Easy breath.
Notice the fresh new perspective you have around your thoughts and your emotions.
Celebrate this moment.
You have just paused to remember that when we run into resistance in life,
There lies an opportunity for personal and spiritual growth.
Begin to bring your awareness back into the outside world now.
Allow there to be some movement,
Like little wiggles of your fingers and toes,
Or perhaps let your eyes gently open up,
Just taking in the space around you.
Thank you for your practice today.
Take time to talk to a trusted friend or mentor about this experience or write down your observations in a journal.
Return to this meditation as often as you wish.
The more awareness you bring to your thoughts and feelings,
The more you will be able to manage negative self-talk in a healthy and nourishing way.
If you see these videos,
Then come here to practice.
