Welcome to this short meditation for self-confidence and inner strength.
Begin in a seated position,
Stacking the shoulders directly above the hips,
Reaching tall through the crown of the head.
Rest the hands on the thighs or in the lap,
One on top of the other.
And then take a big breath in,
Inhaling through the nose.
And exhale,
Sigh it out of the mouth.
And then do that one more time,
Big breath in,
Inhale.
And exhale,
Sigh it out.
And then just breathe in naturally,
In and out of the nose if that's comfortable.
And then start to notice any sensations within the body.
Feeling the points of contact between the body and the ground or the surface that you're sitting on.
And becoming aware of any sounds in the distance,
In the space that you're in.
And then finally settle in on the sound of your own breath.
And keeping that gentle focus on the sound of the breath as you feel the breath in the body.
And with every inhale feel fresh energy coming in,
In the form of prana,
Through the breath.
And with every exhale feel the body relax just a little bit more.
As you continue to breathe in this steady calm way,
Silently say to yourself,
I am confident and strong.
I am confident and strong.
And as you continue to breathe,
Sense the breath flowing all the way down to your belly.
In between the belly button and the sternum,
The location of your solar plexus chakra.
And visualise in this place a burning fire,
Your inner fire.
With each breath in,
Imagine your breath stoking the fire.
With each breath in,
Your inner fire becoming brighter,
Stronger,
More powerful.
And with each exhale,
Continue to feel the body relaxing,
Your shoulders sinking away from the ears.
Your sits bones becoming heavier,
Hips sinking into the ground.
And feel this sense of calm strength with each and every breath.
Your inner fire burns through all challenges,
Blocks and fears.
Every breath in,
Your inner fire burns brighter,
Giving you the power to face challenges and accept failure.
Every exhale,
You become more relaxed,
Ready to face these challenges.
Continue breathing in this way.
Each inhale,
Stoking your inner fire.
Each exhale,
Relaxing a little more.
And then breathing naturally now,
Letting go of all visualisation.
But knowing that whenever you need reminding of your confidence and strength,
All you need to do is sense the breath.
Letting every inhale stoke the flames of your inner fire.
As each exhale brings you a sense of serenity and calmness.
Returning to our intention,
Say to yourself silently,
I am confident and strong.
I am confident and strong.
I am confident and strong.
And then take a big breath in,
Inhale all the way up,
Feel the ribcage expand.
And then take a big breath in,
Feel the balls at the top and exhale,
Sigh out of the mouth.
And then as you see,
Blink the eyes open and take this sense of strength and calmness into your day.
