Hey there!
Welcome to the practice which is Cultivating Confidence.
This practice helps us to focus our attention on the good and our positive qualities,
Skills and actions.
When we turn towards the positive it helps us to strengthen confidence.
Mindfulness is an important foundation for this skill.
To begin,
Take a moment to check in with your posture,
Trying to find the posture that is comfortable,
Upright and relaxed,
Perhaps sitting on the chair or cushion,
Feeling both feet touching the floor,
Choosing either to keep your eyes open or closed,
Allowing the muscles around your eyes to relax,
Taking a moment to focus on the breath,
Feeling how it moves inside your body,
Perhaps feeling these sensations in your abdomen or in your chest or in your nose.
Just noticing whatever sensations are happening as you breathe in and out,
Letting your body relax each time you exhale.
Now trying to bring awareness to the positive things that are happening right now.
The body is breathing,
The heart is pumping nourishing blood through the body,
Taking a moment to appreciate what body is doing for you.
We are not doing anything too complicated,
Just noticing good things that we often overlook.
As for the moment,
Focusing on our positive qualities,
Spending some time reflecting on something positive about us,
Maybe noticing kindness or generosity.
Bringing into mind one or two of these qualities.
Is having problem bringing something to mind?
Imagine what a good friend might say about you.
What qualities might they appreciate?
It doesn't have to be a big thing.
Try to find something small and simple.
And now shifting our attention to something you are good in.
This can be anything.
Maybe you are a great cooker or talented writer or having a great sense of humor.
Reflecting on this particular skill.
Noticing what happens when continuing this observation.
Maybe you can put your skill into words.
Perhaps I'm motivated by nature and great in getting things done.
Be free to be creative.
Not trying to feel anything specific,
Simply staying open when reflecting on your skills.
And now taking a moment and coming back to the breath.
Feeling its movement on each in-breath and out-breath.
And gently letting this practice go.
When you are ready,
Opening your eyes.
Letting the body and mind rest for the few moments in a calm presence of awareness.
Noticing what thoughts and feelings arising.
If nothing is present,
That is also fine.
Appreciating this moment as it is.
You can practice this throughout the day.
When you remember,
Taking a moment to appreciate yourself.
And all the ways expressing positive qualities in the world.
Good luck with your practice!
