Hello everybody and welcome.
I've created this short meditation and visualization technique for times when you might be feeling a little nervous about something important that's coming up.
Maybe you have a crucial conversation with a loved one that needs to be had.
Or maybe you have a job interview or presentation.
Or maybe you're preparing to meet with your bosses to ask for promotion or raise.
Whatever the situation,
You can use this practice to empower your goals.
Put yourself in the mindset of success and begin to trust that you can overcome this anxiety,
These feelings of imposter syndrome,
This fear and create a positive mindset that's going to open up avenues for your success.
To begin,
Prepare your physical space for this time.
Perhaps turn off your phone.
Limit any distractions that are around you.
Maybe find a space to practice in that brings you comfort and ease.
If that's not possible,
Perhaps close through the eyes and visualize such a space.
If you can't control the sound that's happening in and around your space that might distract you perhaps choose to listen to this practice with headphones,
Or to find a time where you can manage the amount of distractions from your physical environment.
And once you've prepared your space as best you can for this time.
Take a moment to prepare your internal environment for the practice as well.
Find a place to comfortably sit.
Perhaps somewhere where your feet can make contact with the ground.
If you prefer to practice in a reclined position,
Maybe you can place your feet against a wall or against the arm of your couch,
Somewhere where you can feel grounded through the soles of your feet.
If you're feeling comfort anywhere in your body,
Maybe a roll up a blanket or use a pillow to fill the space beneath or behind there,
Maybe placing something under your arms if you're seated into the small of your back.
You can place your palms to turn up,
Or if you're feeling unsettled or need a little bit more grounding your pumpkin face down,
Or even rest somewhere on your body.
Once your physical body.
Feel centered and ready.
You can visualize the breath coming in to clear any distractions of the mind.
So as you breathe in oxygenation to your lungs and your blood,
The carries all the way through your body.
And each breath in as an opportunity for you to also clear away distraction of doubt,
Or other thoughts that might be standing in the way of your accomplishments.
Imagine your breath coming in and acting,
Almost like a leaf blower blowing all of these intrusive thoughts down and out through the soles of your.
Take a few breaths,
As you breathe in,
Behind your eyes and into your mind clears out,
And then down.
Just breath in,
Starting to clear discomfort or doubt or worry from your throat,
Your chest.
Slowly moving down torso and the arms,
Letting any discomfort or nervousness from your arms just fall off your fingertips away.
Every breath,
An opportunity to experience something different.
Until you find yourself emptied out of fear,
Doubt,
Nerves,
Any other feelings that might impede your progress.
Almost as though you were this empty vessel ready to receive and filling back up with a phrase that empowers you as you prepare to take this important step.
Maybe I deserve joy.
I am capable.
My work is valuable.
Something that resonates with you and this experience.
So once you've cleared out all of the negativity you can breathe in and imagine breathing in this empowerment,
This joy,
This sense of capability,
Sense of having value,
Whatever manifests manifestation resonates with you.
And with each inhale,
Bringing that in and allowing it to flood through every cell of your body until you're vibrating with this feeling of,
I am capable.
I deserve joy.
My work is valuable.
You're repeating your manifestation for yourself with every breath.
And once you feel as though you're filled with this newfound sense of confidence,
You've replaced these feelings of doubt with trust.
Replace the feelings of worry with excitement.
Visualize yourself in the moment that might be bringing you some discomfort visualize yourself having this conversation,
Sitting in this meeting,
Giving this presentation,
Whatever it might be that's causing you to feel unbalanced.
Feel through your feet that you are still in this present moment that you are still in your space of safety.
And at a time where you're not having these conversations,
Taking time to practice positive intent,
Know through the soles of your feet connecting to the world in the space that you're in this moment that you are here and present.
If you visualize yourself having those conversations.
The little flutter of anxiety starts to creep up,
You can pause this imaginary scenario.
As you march back through the soles of your feet.
Use your visualization to sweep that sensation away and replace it with your affirmation.
Then place yourself back in the moment,
Having those conversations.
And then for the next couple more minutes.
Visualize yourself asking for that promotion or raise or giving that important presentation or having an important conversation.
While you visualize this as though it's truly and really happening.
If you start to feel those feelings of doubt or fear or worry,
Pause,
Re-center,
Re-ground,
And then dive back in again.
You.
You.
You.
Exhalation.
Bringing yourself back to this space and time.
Opening your eyes perhaps if they were closed and connecting to the space around you visually.
Take a moment for your eyes to land on the objects.
TV,
Something just to send you back into the space.
And know that you have this practice as a tool in your toolbox to use whether you're preparing for an important conversation,
Or even right in the middle of it.
You start to feel yourself becoming overwhelmed by these out of control feelings of fear or anxiety.
You can pause,
Just for a moment,
Feel your feet.
Breathe in as though you're sweeping those feelings down to the floor.
Breathe out.
Keep your manifestation affirmation to yourself.
And know that you do deserve joy.
You are capable that your work is valuable.
You are able to use this practice for,
During,
Or even after these important moments to practice positive intent and manifest the life that you deserve.
