Manifest Confidence

We start with a breath practice to calm and focus the mind and will then move into a meditation to bring in more confidence, calm and clarity. We'll use affirmations and visualisation to invite in the confidence you desire.

Transcript

Hello and welcome to this breathing meditation for self-confidence. Start by taking a comfortable seat on the ground if you can and try and find a nice long spine. So if you notice that you tend to slouch, Sit on the edge of a cushion or a rolled up blanket so that your pelvis is tilted forward and you're able to sit up even taller with the spine. Bring your hands onto your knees, Palms facing down and close or lower your eyes. Start by taking a big inhale, Bring the shoulders up to the ears, Squeeze them up as tight as you can, Holding here and then exhale, Release, Let them go. Take another big breath in, Bringing the shoulders up to the ears, This time squeezing up the face, The hands, Feet, Stomach, Exhale, Release, Let it all go. One more time, Bringing the shoulders up to the ears, Trying to create as much tension as you can in the whole body here, Squeezing everything up tight, Squeezing as tight as you can, Exhale, Release, Let it all go. Beginning to take some slow breaths, Trying to make every exhale longer than the last. Either breathing in and out through the nose or breathing in through the nose and blowing out through the mouth through pursed lips, Slowing the mind and calming the nervous system. Just noticing how the mind is here, Whether it feels difficult to concentrate on the breath or whether it feels easy and just meeting yourself where you are today. So if you notice that your mind feels busy every time you've noticed that it's wandered off, Just gently bring it back to the breath, Slowing it down, Breathing in and breathing out. We're going to bring in a breath practice here to focus the mind, Energy and allow ourselves to connect deeper with ourselves and with our bodies. So the breath practice we're going to be doing is called box breath. We'll be breathing into the count of four, Holding at the top of the inhale for four, Exhaling for four and then holding at the bottom of the exhale for four. If at any point the count or breath holds don't feel good for you, Then feel free to let them go and take slow breaths in and out instead. So we're going to start by exhaling everything out. Then inhale, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four, Inhale, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four, Inhale, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four, Inhale, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four, Inhale, Hold, Exhale, Hold, Inhale, Hold, Exhale, Hold, Inhale, Hold, Exhale, Hold, Inhale, Hold, Hold, Exhale, Hold, Inhale, Hold, Exhale, Hold, Inhale, Hold, Exhale, Hold, Inhale, Hold, Exhale, Hold, Hold, Inhale, Hold, Exhale, Hold, Inhale, Hold, Exhale, Hold. Take a big breath in through the nose, Really filling up the belly, Then the chest. Then take a big sigh out the mouth. And again, Take a big breath in, Filling up the belly, Then the chest. And a big sigh out. One more time, Biggest breath in of the day. And your biggest breath out. Take some normal breaths here. Breathing in and out. And begin to notice how you feel right now. How the mind feels. How your body feels. How your energy feels. Keep breathing in and keep breathing out. Using the breath as an anchor to keep yourself present, Keep yourself focused. Returning to it whenever you feel distracted. Whenever the mind becomes busy, We bring our attention back to the breath, Back to the here and now. Back to your body. Thinking of the breath as the gateway in between your mind and your body. Breathing in and breathing out. Begin to notice how you're holding yourself, How you're sitting. Begin to sit up even taller with the spine proud in the chest. Roll the shoulders away from the ears. Relax the jaw, Soften into the forehead. Remove the tongue from the roof of your mouth and then place it back there again. Notice how good you feel in yourself right now. Feeling self-assured. Knowing your worth. Knowing what you bring to the table. Keep sitting up tall, Proud, Confident. Feel that confidence in your body. Feel it radiating out from your body, From your skin like a glowing light. Repeat in your mind after me the following affirmations and really try to feel and believe each intention. I am confident in my skin. I am confident in taking up space. I am comfortable with being me in a room full of people. I can be whoever I want to be. I am confident in who I am. And I love the person I am becoming. No one is better than me. And I am no better than anyone else. We are all equal. And we are all human. Take a deep inhale in, Breathing in confident energy. And breathe out, Radiating that confident energy as well. Breathe in confidence. And breathe out confidence. Breathe in confidence. And breathe out confidence. We're going to repeat those same affirmations. Repeat after me in your mind or maybe out loud this time if it feels right. I am confident in my skin. I am confident in taking up space. I am comfortable with being me in a room full of people. I can be whoever I want to be. I am confident in who I am. And I love the person I am becoming. No one is better than me. And I am no better than anyone else. We are all equal. And we are all human. Breathe in confidence. Breathe out confidence. Breathe in confidence. Breathe out confidence. Breathe in confidence. Breathe out confidence. Trust that you are confident. There is no reason for you not to be confident because you are worthy. You are beautiful and you are confident. This is your life. You make your own rules. And you can achieve anything you put your mind to. Breathe in confidence. Breathe out confidence. Breathe in confidence. Breathe out confidence. Breathe in confidence. Breathe out confidence. Breathe in confidence. Breathe out confidence. Sitting here for a moment. Feeling this energy, This confidence that you've created for yourself in your mind, In your energy, In your body right now. Feeling your whole self connected, Confident, Strong, Empowered. Feel that energy that you've just created for yourself, That you've just cultivated for yourself. Sit here and really feel it, Believe it. I want you to now begin to imagine an event that you're at. It could be a party, A dinner, A family event, An evening with new friends. Imagine this event. And then begin to picture yourself at this event. Notice how confident you are. What does that look like on you? How are you talking? How are you moving? How are you dressed? What are you thinking? How are you feeling? Watch yourself here at this event and enjoy how confident you are. How confident you feel in your skin, In your body, In taking up space. How you're not holding yourself back, How you're just being you. Look how comfortable and happy you are. This you knows how worthy you are. This you knows that you deserve respect. This you gives out love and receives love. Observe this confident you for a few moments more, Really soaking in exactly how you feel in this moment. Begin to feel this confident you merge into the you that is currently sat here in a safe space. Feel yourself become one, Knowing that the you you just imagined is you. Bring one hand onto your heart and one hand onto your belly. Take a slow breath in, And a slow breath out. This is you, And you are beautiful exactly as you are. Breathe in confidence, Breathe out confidence. Breathe in confidence, Breathe out confidence. Keep repeating this to yourself as you breathe in, And as you breathe out. Just beginning to let the breath return back to normal, And sitting here for a couple moments more just enjoying that feeling you've created for yourself, That feeling of confidence in your skin. Sitting here to let those thoughts, Those feelings soak into your body. Taking one more slow breath in, And a slow breath out. Slowly begin to open your eyes, And look around your space with this new sense of confidence that you have created for yourself. Knowing that you are confident, You are worthy, You are loved. You deserve the best. Bring these feelings of confidence with you for the rest of your day, Knowing that whenever you need this feeling, It's right here inside of you. Have a great rest of your day. Thank you.