So let's dive right into our meditation for confidence.
So we'll begin just by sitting up tall,
So not being afraid to take up space wherever you're practicing.
And just allowing yourself to physically be comfortable,
Relaxed and seen.
So removing any slouching,
Any shrinking,
Any rounding of the shoulders,
Any physical manifestations of making yourself small,
Release that and sit with comfort,
Confidence and ease.
As we begin our practice,
We'll be doing a few rounds of lion's breath to really let that confidence flow from your words and the way you communicate.
So this breath is made up of a full,
Natural inhale and then a long,
Open mouth exhale where you actually stick out your tongue at the same time.
It's very cleansing for the throat and it activates our communication center.
So let's do it together.
We'll exhale all the air out of our lungs and then inhaling through the nose fully and then exhaling through an open mouth and sticking out your tongue down towards your chin as you breathe out.
It sounds a little like this,
Inhaling and exhaling.
We'll do that again.
Inhaling fully,
Open mouth exhale.
Good.
It might seem a little unnatural at first,
But that's okay.
Let it go.
We're going to do three more rounds of this lion's breath to activate our throat,
To clear our center of communication.
Doing two more rounds of this breath on your own.
Don't be afraid to make noise.
Don't be afraid to make a funny face.
Really let it go.
Then after that final round of breath,
Just settle into a smooth and effortless rhythm with your breathing.
Just making note of how your throat feels now.
You may feel some tingling or some sensation or even an openness in the throat.
As you focus on that sensation,
Tell yourself,
I speak with confidence and clarity.
Repeat this two more times to yourself.
I speak with confidence and clarity.
Now move your awareness to your mind.
Just taking note of your current thoughts.
Noticing mentally what you're experiencing right now.
As you continue to breathe,
Imagine that each breath clears your mind and begins to remove any thoughts of self-doubt or insecurities.
As you breathe,
Allow each one of those breath cycles to just wipe the slate clean.
Now on your next three breaths,
Tell yourself,
Self-doubt does not affect me.
I am confident in who I am.
Self-doubt does not affect me.
I am confident in who I am.
You'll repeat that to yourself one more time.
Then shifting your awareness to your heart.
In your heart center,
Visualize a bright yellow light.
It almost looks like the sun.
You can see it shining bright and bold and true.
As you focus on this yellow light,
Feel yourself being filled with confidence from within.
And as the light grows bigger and more vibrant with your next few breaths,
Tell yourself three times,
My confidence inspires those around me.
As you continue to focus on that yellow light,
See it begin to expand,
Reaching out beyond your heart and creating this bubble of yellow light all around you.
You're bathing in this bright,
Vibrant essence of confidence.
Confidence surrounds you,
It illuminates you,
It becomes you as you bathe in this bright yellow light.
And on your next breath,
Repeat to yourself,
My confidence increases daily.
And on your next breath,
Tell yourself,
I expect respect from all who engage with me.
And on your next breath,
Tell yourself,
I command every room I walk into.
And now taking one big last inhale and exhale,
Tell yourself,
Confidence comes to me effortlessly.
Know and feel these words to be true.
Just take a moment to bask in your own confidence and positive self-image.
And then when you're ready,
You can return to the here and now,
Just by gently opening your eyes.
And when you're ready,
Go and continue your day,
Not being afraid to be seen.
