Welcome to this meditation,
A practice that is rooted in the Tibetan tradition,
And that is designed to help you embody and cultivate specific qualities like confidence,
Compassion,
Or calmness by building new neural pathways in the brain.
It combines visualization,
Sensory engagement,
And emotional excitement to anchor the desired quality into a personalized mudra,
A unique hand gesture you create during the practice.
This technique,
Grounded in the principles of neuroplasticity,
The brain's ability to reorganize and create new pathways,
Will help you achieve the desired change in your being and how you are in a real and sustainable way.
So let's take a moment and reflect.
What is a quality you wish to develop in yourself?
It could be love,
Compassion,
Self-confidence,
Stillness,
Or anything that you feel would enrich your life.
Picture what your life might look like if you fully embodied this quality.
Imagine the best version of yourself with this trait alive and thriving within you.
Now,
Hold this image gently in your mind.
This is the ideal you that we will work to model.
Modeling is the practice of imagining and embodying a quality or behavior you want to develop,
And by visualizing yourself as already having that quality,
And feeling it fully,
Behaving as if you have that quality,
And mimicking the way you would behave if you had it,
Almost like faking it till you make it.
By doing that,
Your brain starts to create new pathways to actually make it real.
And with practice,
This helps you naturally integrate the desired trait into your life.
Now,
If you just fake it,
You're not going to make it.
But,
If we do it in the way that I'm suggesting in this meditation,
That quality will not just be something that you are mimicking,
That you are acting out.
It will truly become a part of you.
I want you to create a full sensory image of how you would be and how you would feel if you really lived it.
A complete sensory image means that you can see how you would look,
How your face would look,
How the color of your skin would look,
How your posture,
Very important,
How your posture will be.
And more than seeing it,
We will engage all the senses.
Is there a smell that comes to mind with it?
Maybe you're wearing a different kind of odor,
Or maybe you have a different smell,
Or the environment smells different.
Maybe there are sounds around you.
Maybe your breathing is different.
Maybe you have a taste in your mouth together with this image of how you will be.
Maybe your ideal self has a minty breath,
Or maybe it's a rosy breath.
And more than anything,
How does it feel?
How does it feel to be as you are the ideal self?
How would it be to be in the skin of your ideal self?
How does it feel to be the ideal you?
Now,
If you don't have a full sensory image,
Don't worry.
Just go with what you have.
Because now,
In the second step,
We're going to amplify that with creative visualization.
Think of a symbol or scenario that resonates with this quality.
For example,
If you're cultivating courage,
You might see yourself as a knight in shining armor.
Allow this image to solidify in your mind.
And within this image,
Engage all of the senses.
If it's in armor,
How does it feel on the body?
How does it smell?
Maybe there is this metallic smell.
Maybe the ideal you is a dancer on Broadway,
And so the smells might be the smells of lighting and makeup,
And what you will be wearing is some kind of costume from a show.
Maybe you have some kind of uniform.
Maybe it's something that you're holding in your hands.
But find some kind of symbol that amplifies the multi-sensory experience of your ideal self.
Now that you have this,
In the third step,
I'm going to suggest to you that we will anchor this image and this feeling with a mudra,
A hand gesture that you will create for yourself.
This mudra will serve as a trigger to recall and embody this quality whenever you need it.
You may know mudras from the practice of classical Indian dance or from yoga.
Mudras are hand positions that are believed to have some intrinsic quality to change how we feel and how we are.
That by keeping the hands in very specific positions,
The hand position will help us cultivate love,
Compassion,
Or concentration,
For example.
The traditional mudras of yoga are based on some neurological conditions and connections between your palms and your brain,
And so we're not going to use the regular mudras.
You're going to create one for yourself,
And we'll do it in a process that,
If there is an organic connection between the hand position and the effects of the brain that will give you what you're looking for,
You'll find it in a natural way.
So start by wiggling your hands,
Letting them relax and loosen,
And keep wiggling them as you feel that you are your ideal self.
And then just let the hands naturally fall into a gesture or position.
You can play around with them a little bit,
Moving the fingers back and forth,
Rubbing the different fingers,
Combining the hands in various positions,
Until you feel one that fits.
You'll feel it,
Don't worry,
You'll feel it.
You'll feel that somehow that position makes a change in you,
That it amplifies how this imaginary,
As of yet,
Feeling of the ideal you.
You can release the mudra and then go back into it and see if it really is amplifying it.
Once you find this gesture,
Take note of it.
Observe it carefully,
But release it for now.
Our next step is going to be to energize it.
So bring back the image of your ideal self and notice how it influences your body posture and energy.
Does it lift you up?
Open your heart?
Make you feel stronger or more radiant?
Let these feelings fill you entirely.
The ideal you is going to trigger positive internal sensations.
Allow these positive internal sensations,
Which may be vibrating,
Tingling,
Heating,
Expanding,
Exciting,
Let them fill you completely.
In order to strengthen this even more,
I'm going to put a music that creates excitement in order to amplify your emotions.
Music has a unique way of touching our hearts and energizing our minds.
Different pieces of music activates different emotions,
Thoughts,
And conditions.
So there would be a specific music for courage,
A specific music for love,
A specific music for calmness.
And since we're doing this together,
I'm going to use a music that is a general uplifting track.
But you can feel free to choose one on your own later,
Something that resonates more deeply with your chosen quality.
As the music plays,
Allow yourself to feel the excitement and joy it brings.
Seek that moment of intensity when the emotion peaks,
When you feel goosebumps or tingles running through your body.
Then,
At the height of this emotional energy,
As you are holding the image of your ideal self,
As you feel the emotion fully in your body,
Then put your hands in the position of the mudra and hold it as long as the excitement holds.
In doing so,
You are linking this heightened state of consciousness to your mudra,
Anchoring the quality deep within you.
Congratulations!
You have now created a new neural pathway connecting this mudra to your ideal self.
Every time you use it,
You will activate the feeling that you had now and embody the quality you've chosen.
To strengthen this connection,
You can practice energizing your mudra regularly,
Daily if possible,
Until it really becomes stable.
In addition,
Every time that you use this mudra in need and it brings you to a state of feeling capable,
Of feeling like you really are in that moment manifesting your ideal self,
You will actually recharge it and grow it even more powerful.
In those cases where you used it and it didn't bring you to the feeling of success,
It means you have depleted the mudra a little bit.
And that's not a problem.
You just recharge it the next day and it regains its potency.
And that's it.
Now you have your personal mudra to activate your ideal self and manifest it.
The more you manifest it,
The more it will become real.
And using this process,
You will not be faking it.
You will be manifesting it,
Realizing and embodying it for real.
Before we conclude,
I want to remind you that this is your personal tool.
Use it mindfully and only when needed.
Keep it private and refrain from sharing it with others.
Its power lies in its intimacy with you.
And if you ever feel that it has lost some of its charge,
Simply repeat this energizing process.
I thank you for joining me today.
I wish you a wonderful time manifesting your best self.
Namaste.
