In this short guided meditation,
You will learn a technique called power visualization from the framework of mindful self-discipline.
In this technique,
You will first prepare yourself by getting to a state of calmness,
That's the letter P.
And then,
Through imagination,
You will visualize yourself to be in that situation of negotiating your salary.
And you visualize the obstacles that come,
And that's O.
And then you will see yourself overcoming those obstacles in the moment,
That's W for willpower.
You will then experience the energy that comes from knowing that you can overcome that nervousness,
That anxiety or self-doubt that may come.
And then you will end by visualizing the result of you feeling calm,
Centered and confident in that situation.
So that's the power of visualization,
Preparation,
Obstacle,
Willpower,
Energy and result.
It's a way to reprogram your brain during meditation,
Teaching your brain how to act,
How to be in that moment when that situation actually happens.
Let's now begin.
Sit comfortably and close your eyes.
Take a moment to ground yourself in your body.
Feel how it is to be inside your body in this moment.
Notice if there are any tensions in your body.
Let them be there.
Now observe the natural flow of your breath.
Allow your breathing to become slower and longer.
Allow your breathing to become soft and fluid.
Allow yourself to be fully present here and now and to relax,
Knowing that you are in a safe place.
Now visualize yourself having that conversation with your boss.
Imagine that you're there in the room and he or she is in front of you.
Imagine how it feels to be going through that situation.
Make it as vivid as you can so you feel as if you were there.
Even see yourself facing the obstacles that might naturally come for you in that situation.
It could be nervousness,
Anxiety,
Uncertainty or self-doubt.
Now see yourself pausing in that moment and becoming aware of the situation.
See yourself remembering to take a step back and to make an effort to shift your state.
Visualize yourself remembering the tools that you have learned and using your willpower to get back to being calm and grounded.
Remembering your case,
The reasons why you deserve a raise.
Learning with your value as an employee and why it would be smart for them to give you a raise.
Now experience the state of heightened energy that comes as a result of doing the practice of remembering to pause and shifting your state in that moment.
You were experiencing nervousness,
Self-doubt,
Uncertainty and then you reconnected with yourself.
You took a deep breath.
You made an effort to shift your state,
To come back to knowing your value and being confident inside that knowledge and as a result you experience more energy in that moment.
See this shift happening for you in your visualization.
See how your body changes,
Your posture changes.
The way you look,
The way you speak,
The things you say,
Everything changes as a result of this shift.
See how empowering and enlivening this feels.
Now visualize the end result.
Visualize that you are going through that conversation with great confidence,
Calm,
Groundedness and see that there is openness from the other person to seriously consider under a positive light your request.
And see yourself in that moment feeling satisfied with yourself that regardless of the result you came and showed up as your best self,
That you did a great job at that difficult conversation.
See how good it feels.
So this is the power of visualization.
I suggest you go through this process several times,
At least seven to ten times so that you really program your brain to know how to shift your state in the moment if you experience any nervousness,
Self-doubt,
Uncertainty or anxiety.
Every time you do that you are strengthening a new neuro pathway in your brain.
You are teaching your brain how to react when this imagined situation actually happens.
And then when the time comes for you to actually go through that situation you simply do what you have already seen yourself doing multiple times.
That is the effect of the power of visualization.
