Hello and welcome.
My name is Kaylin and this is a meditation to help you feel strong and confident.
This exercise will offer a way for you to deeply reconnect to yourself.
It's not necessarily a traditional mindfulness practice,
But you can use it to remember who you are,
Especially in those moments when you forget.
Find a comfortable position,
Seated or lying down.
Make any adjustments that you need to.
Make sure your spine is long.
Your body is totally comfortable and relaxed.
And either close eyes or soften the gaze downward towards the tip of your nose.
We'll start by taking a few deep breaths through the nostrils.
Seal the lips together.
Inhale deeply through the nose.
And open mouth exhale.
Let it go.
Good.
And inhale through the nose.
Fill yourself up.
And exhale out the mouth.
Let it go.
Beautiful.
One more time.
Inhale through the nose.
Biggest breath you've taken all day.
And exhale out the mouth.
Let it go.
Seal the lips together.
Continue breathing mindfully with awareness through the nose.
At any point throughout your meditation today,
If your mind starts to wander,
Which it probably will,
That's what minds do.
As soon as you notice,
Bring yourself back to the breath.
Imagine yourself in a difficult situation.
Might be something coming up in the present that is producing some fear or anxiety.
Maybe something that you went through in the recent past.
Recognize and bring awareness to any fear or aversion that is present as you bring this event to mind.
Maybe you want to ask for a raise.
Maybe you need to have a difficult conversation with a loved one.
Maybe you have an upcoming appointment that's bringing some anxiety,
Whatever it is.
Just bring it to mind in a general sense.
And instead of playing out those fears,
Instead of playing out the story in your head,
Ask yourself what the strongest version of yourself would do and how they would handle this.
Picture your strongest self handling the situation with complete kindness,
Care,
Patience,
And wisdom.
The strongest version of you approaching whatever this event is with self-compassion.
And as you visualize this situation being handled by the strongest version of yourself,
Allow yourself to feel that strength and feel that confidence.
Maybe a sensation comes up in your body,
Maybe a warmth by the heart,
Or maybe a tightness,
Maybe a tingling or a pulsating.
Anywhere in your body,
Wherever you notice sensations that you associate with this feeling of strength and confidence,
Allow those to come up and allow yourself to feel those feelings.
Whenever you begin doubting yourself,
You can always return back to the strong version of yourself.
Return back to these feelings.
And you can reconnect with your intentions,
With your inner wisdom and compassion in the face of any difficulties.
And as you call in the strongest version of yourself,
You can continue with one experience,
Playing it through multiple times in multiple ways,
Knowing that the strongest version of yourself is a problem solver,
And knowing that all problems have more than one solution.
Continue to tune in and connect with that strength within you,
That strongest version of yourself,
Knowing that it's not a different person.
It's not anybody else but you.
All you're doing is imagining a stronger version of yourself,
A stronger version of you,
A version of you.
You are imagining yourself.
Continue to connect with the strength within you.
Continue to breathe,
Breathing through this practice,
Breathing through these feelings.
And at any point,
If the anxiety or stress or worry comes up,
That's okay.
Acknowledge that it's there to protect you and then invite the strongest version of yourself back in to help lessen those fears,
To help you find the courage to do what you need to do to get through whatever this event or situation is.
Take a few more moments here,
Connecting and reconnecting with your strength,
And know that you can invite this strong version of yourself to help support you at any point,
At any time that you need this other version.
And remember that this version is still a part of you.
This stronger version of you is a part of you.
Bring your awareness back to the breath,
Letting go of any images or sensations that came up for you.
And start to notice the sensation of breathing,
The physical feeling of your inhale,
The physical feeling of your exhale.
Coming right back where we started,
To the breath.
As you're ready,
Maybe you'd like to introduce some gentle movements,
Taking the head side to side,
Maybe looking over one shoulder,
Looking over the other,
Lowering an ear down to the shoulder to stretch out,
And then opposite ear to opposite shoulder,
Stretching out the opposite side of the neck.
Whenever you're ready to come out of your practice,
You can open your eyes.
I encourage you to take some time to journal here,
To journal about the strongest version of yourself,
How that made you feel to call that person in.
How does it feel to know that the stronger version of you is in there,
Is a part of you?
And how did the stronger version of yourself approach whatever event or situation that is producing the anxiety or fear for you?
What was the solution that the stronger version of you came up with?
And can you adopt that?
Can you use that in your situation?
Writing that down will give you a crystallized look at yourself.
It will help you to write down the strength within you,
And it will help clarify how you are able to handle difficult or painful situations.
Thank you so much.
I hope you will enjoy this meditation,
And I will see you next time.
