Let's start our practice for self-doubt and for this meditation it's important to take a strong posture with your back straight,
With your shoulders relaxed,
With your chest upright and find your perfect balance between relaxation and alertness.
Find yourself a posture of ease and strength.
Feel like you're a mountain stable,
Steady,
But still alive.
No need to run,
No need to rush,
You just stay there Noble,
Strong And now start noticing the physical sensations of breathing in and then breathing out Any physical sensations you experience right now in your chest,
In your nose in your belly Your attention wanders and you softly make it come back to breathing in and breathing out If your attention notices any tensions in your body when you breathe out,
Try to relax this part Try to let go of this tension Try to soften the borders of the tension and accept the sensations as natural part of your body,
As part of your human experience And let go of any resistance towards unpleasant sensations in your body Let them be there,
Accept them as they are in this moment And maybe notice any pleasant sensations you have in your body like the warmth the softness,
The relaxed parts of your body,
And cherish them,
Enjoy them Appreciate these pleasant sensations They are also part of your human experience And both pleasant and unpleasant sensations make your life Breathe in,
Breathe out No need to change anything Just be there as an observer of your human experience,
Of the life flowing through you And gently drawing your attention back to these sensations in your body every time a thought comes in Mastering your attention,
Drawing it inwards Coming back home And now please find this sensation of self-doubt,
The feeling of self-doubt as a physical sensation Maybe you find it in your chest or in your belly Or maybe it's a general feeling spreading over your whole body Just connect to these sensations of self-doubt inside of you How does it feel like?
Is it cold?
Is it warm?
Is it dense?
Is it sharp?
Is it contracting your body?
Just observe the details of this sensation of self-doubt And say,
My body reflects self-doubt We're just acknowledging this feeling instead of fighting it Or trying to persuade ourselves that it's not there We're facing the reality as it is,
At the same time,
Feeling that we're bigger than this feeling Yes,
It's there,
But I'm bigger than it It's just some part of my body But I'm much bigger And I can hold the space for this feeling It's okay It's part of my human experience Breathe in,
Breathe out And now,
Can you please tap into this feeling And discover the figure which triggers this self-doubt Who is this inner critic Which tells you that you're not good enough,
Or that you're weak That you're not perfect Can you find or even imagine this figure?
Face him or her No wrestling with him or her,
Or pushing away Just getting familiar with your inner critic And accepting him or her as a natural part of your human experience And maybe ask your inner critic,
What are you trying to protect?
And maybe he's trying to protect some vulnerable part of you Let's find this vulnerable part Maybe it's your inner child Maybe it's your inner child And maybe this is just a very gentle,
Very sensitive part of you Find it Get acquainted with it And this is the part of you which needs love and attention the most And can you approach this part of you as its best friend?
Can you truly connect to it and offer this part your compassion Your loving attention,
Your kindness If you see this part as your inner child You may even imagine how you hold this part How you hug this child How you hug it Just be there Be there for him or her Maybe say to this part,
I'm here,
I'm with you I see you I'm here for you You are important to me You are enough for me You have my support I'm here I'm here for you Find a space for this vulnerable and sensitive part of you Offer it your compassion and your loving kindness And promise this part of you that you will always be there for him or her That him or her can rely on you You are one And now let go of this visualization and take a moment to behold this experience Notice any subtle changes in your body,
In your emotions In the flow of your thoughts Just contemplate,
Feel Be there for yourself And now please put any hand on the center of your chest And offer yourself supportive phrases like May I accept my flowers and accept my strings May I view my shortcomings as an area for growth Not as weaknesses Feel the warmth of your hand,
Breathe May I approach challenges with strength May I accept my imperfections And the imperfections in what I do May my efforts be good enough for me May I feel secure in who I am May I have no need to compare myself to others May I feel good enough May I care for myself May I always be a good friend to myself May I feel secure May I value myself as I am May I accept myself May I feel confident And may I find my true way to my true self Listen to the sensations in your body And let's finish our practice by finding the inner resource of confidence inside of us Can you please remember the situation when you felt truly confident Or can you imagine how it might feel like to feel truly confident Find this feeling of confidence inside your body The sensation of confidence How does it feel like?
And now start spreading this sensation over your body Sending the signal of confidence to every cell of your body Spreading it to your chest,
To your hands,
To your stomach,
To your belly To your back,
To your legs,
And to your head Your full body is charged with the energy of confidence You have the inner source of confidence inside of you You have it,
You've always had All you need is just to remember I'm wishing you that you always remember that the source of confidence is inside of you May you find your true way to your true self And when you're ready you may open your eyes Thank you
