Hi and welcome to this daily dose of self-confidence.
Just like professional athletes prepare for competition by visualizing their ideal performance,
We can set ourselves up for success by imagining what we would like to experience during our day and tuning into the positive feeling of such possibilities in the here and now.
This is what we'll be doing in today's meditation.
Start by settling into a comfortable position,
Creating conditions for you to be both relaxed and attentive.
Allow your spine to naturally lengthen,
Finding a posture that feels effortless.
Take a deep breath in through your nose,
Allowing it to fill your entire body,
Then exhale slowly.
With each exhale,
Release any obvious tension you may notice,
Perhaps in the face,
The shoulders or the hands.
Now gently close your eyes and mouth,
Breathing steadily through your nose.
As you become still,
Focus your attention on an anchor for this meditation.
Perhaps the sensation of the breath entering and leaving your nostrils,
Or the gentle rise and fall of your chest,
Or the subtle movements of your abdomen.
If you notice the mind has wandered during this practice,
Know that it's natural,
It's what minds do,
And simply acknowledge the distraction and gently guide your focus back to your chosen anchor,
Here in the present moment.
Observe your breathing with a sense of curiosity,
As if you were exploring it for the first time.
Take a moment to scan your body,
Noticing any sensations or feelings without judgment or attachment.
As you continue to breathe,
Allow your breath to naturally slow down,
Feeling each inhale and exhale with greater ease and depth.
Notice how with each breath,
A sense of calmness and tranquility fills you,
Softening any remaining tension or stress.
Remain in this state of mindful awareness,
Allowing yourself to simply be.
Bring to mind the memory of a challenging situation that you are proud to have overcome.
Perhaps you were doing something you found meaningful or difficult,
And navigated it with courage and grace.
Visualize that moment as if it were a movie playing before you.
Remember what felt challenging,
And notice the physical sensations that arise within you as you revisit the situation.
Reflect on the resources you drew upon to overcome it,
Perhaps by connecting to your breath,
Leaning on the support of a friend,
Or encouraging yourself with your own words.
As you watch this challenging situation unfold,
Pay attention to what you appreciate about yourself.
Here and now,
With every inhale,
Bring to your body a feeling of ease and trust in yourself.
Now,
As you carry this feeling within,
Bring to mind a future situation that feels challenging,
And imagine it unfolding successfully.
Picture yourself moving through this moment with effortless flow,
Allowing everything to naturally fall into place.
Visualize each step unfolding harmoniously,
Seeing yourself moving with intention,
Breathing deeply,
As if it were all happening in slow motion.
Here and now,
With every inhale,
Bring to your body the feeling of joy that comes from overcoming a challenging situation.
We're now going to focus on seven affirmations to help you feel confident about the day ahead.
Allow the words contained in these affirmations to resonate within you,
While remaining focused on the sensation of your breath.
First affirmation,
I am a good person.
Second affirmation,
I am stronger than I think.
Third affirmation,
I am competent.
Fourth affirmation,
I am perfectly imperfect.
Fifth affirmation,
Mistakes give me the opportunity to grow.
Sixth affirmation,
Each new moment gives me a new opportunity to do my best.
Seventh affirmation,
I go step by step in the right direction.
Before transitioning back to the external world,
Take a moment to appreciate the stillness and peace you've cultivated within,
Knowing that you can return to this inner state whenever you need.
Now gently bring awareness to the sounds that surround you,
Feeling the weight of your body surrounding you.
Feeling the light of your breath,
Supported by the surface beneath you.
And when you feel ready,
With a sense of gratitude for this time you've dedicated to yourself,
Gently open your eyes to let the light in.
I hope you enjoyed today's daily dose of self-confidence.
Have a great day,
And I'll see you tomorrow for another meditation.
