Confidence To Ask For A Pay Rise

This guided meditation is designed to infuse your mind, body and soul with the confidence to ask for a pay rise from your boss or employer. Even if you truly believe you deserve more than your current salary or income, fear, doubt and anxiety can stop you from asking for what you want and earning your worth. The meditation builds you with feelings of courage, calmness and self-worth as a gateway to your inner confidence, creating a well of power to draw on when you go into negotiations.

Music by Chris Collins

Transcript

Take a deep breath in and out. Gently close your eyes. Feel your eyelids become heavier and heavier as you breathe in. Breathe in through your feet. Pull the breath up through your legs, Your sacral area. Feel your belly and chest to your head and as you breathe out, Breathe out down through your body, Through your feet and back into the earth. Breathe in again, Up through your body, Through your feet and as you breathe out, Feel your body getting more and more relaxed with every breath you take. You are feeling your comfort able to go deeper with each and every breath you take. As you breathe out, Feel your shoulders drop. Release your hands, Opening up your palms, Soften your jaw, Relax your forehead and turn your eyes down beneath your lids, Looking down, Resting in the moment, This moment. And continue breathing at a pace that is comfortable for you and imagine now that you are floating up up up into the sky, Nice and high and you find yourself standing at the top of a tall stone tower. In front of you is a staircase of cool grey stone and you descend the staircase one step at a time. You go deeper and deeper with every step you take. As you reach the last 10 steps, You count down. 10, Deeper and deeper. 9, Stepping down those steps to step 8, Down down 7, Deeper and deeper. 6, Down you go. 5, Step 4, Going even deeper. 3, Going deeper still. 2, You are so deep. And 1, You reach the bottom of the staircase. In front of you is a big round wooden door. You can smell the warm wood and you see a giant black iron door handle in the centre of the door. You touch the door handle and grasp the cold strong metal and push the door gently open and step into your unconscious. You are in a great hall. The high stone walls are covered in beautiful tapestry, Scenes of the countryside and the sea. There are three large fireplaces along the far wall, Burning with bright fires. You walk across the hall to the first fireplace, Feeling warmer as you get closer. You look inside the fire, Glowing with yellow and orange. In the flames, You see a picture, A time when you felt courage. That's right, A time when you felt a fire within you to do what it takes to stand up for what you believe in and stand up for yourself. As you look at that picture, It comes out of the fire and you step into that time, Right into that time. Looking through your own eyes, You see what you saw, Hear what you heard and really feel the feelings of being utterly and totally courageous. You feel that courage building inside you, Welling up inside you. It's an 8 out of 10 and it's getting stronger inside you. It's building up that courage inside you now. It's a 9 out of 10 and like a volcano building inside you, That courage just gets stronger and stronger, Surging inside you. And as it hits the 10 out of 10, You step out of the picture and the picture gently floats back into the fire. You step away from the fireplace and you move down to the next fireplace, The second fireplace. And as you come closer to the second fireplace, You see a picture in the flames, A time when you felt calm, When you just felt like calmness washed over you. You were cool and calm and collected, Yes that's right. A time when you just felt so peaceful, So calm, So collected, Just really knowing yourself and knowing who and what you are and what you want, That calmness within you, Just going with the flow. And as you look at that picture, That picture moves out of the fire and you step into that picture right into your body and as you're looking through your own eyes, You see what you saw, Hear what you heard and really feel the feelings of being so completely and deliciously calm. You feel the feelings washing over your body of calmness flowing through to every fingertip and every tippy toe and that feeling of calmness is getting stronger and stronger. It's building that feeling of calmness, Now it's a 6 out of 10 and it just gets more and more calm. 7 out of 10 and this calmness gets stronger, It's an 8 out of 10 and the calmness just keeps building inside you, It's a 9 out of 10 and you just feel so calm and as you feel that 10 out of 10 calm, You step out of the picture and the picture goes and floats back into the fire, Beautiful in the yellow and orange flames. You move away from the second fireplace down the room to the third fireplace and as you get closer to the third fireplace, You see a time, A picture in the fire, A time when you felt self-worth, When you knew who you were, When you knew what you deserved, When you felt worthy, When you felt like you were enough and you had so much love for yourself, That's right, A time when you felt absolute self-worth and as you look at that picture, It comes out of the fire and you step into that time of self-worth, Of pure worthiness and as you step into that picture, Into your own body, Looking through your own eyes, You see what you saw, Hear what you heard and really feel the feelings of being completely and utterly and totally self-worthy, Full of self-worth and that self-worth gets stronger inside you, It's an 8 out of 10 and it's building inside you, Almost rippling through you, It's a 9 out of 10 and it's getting stronger inside you and as it hits the 10 out of 10, You step out of the picture and the picture goes back and floats back into the flames and you turn away from the third fireplace and you look into the middle of the room and in the middle of the room, In the middle of the hall, You see a picture of a time when you were totally confident, All of that courage and calmness and self-worth comes flooding back as you see a picture of a time when you were totally confident and you step straight up, Right up to that time and you step into that time, You step right into that time, Into your own body, Looking through your own eyes and you see what you saw and you hear what you heard and you really feel the feelings of being utterly and totally confident and that confidence is building inside you now, It's welling up inside you, It's getting stronger inside you, It's surging inside you, It's a 7 out of 10 and it just gets stronger, That confidence builds inside you, You know what you're here for, You know what you deserve, You know what you're worth, It gets stronger, It's an 8 out of 10 and it keeps building up inside you now, It's a 9 out of 10 and it gets stronger and stronger and as it hits the 10 out of 10, You step out of the picture and you take a deep breath in and you feel that confidence all through your body and mind and you cross the hall back to the door and you push through the door and as you climb the steps back to now, Climbing each step with confidence in your stride, You have rediscovered your confidence and it's now within you, Ready to be tapped, You have reached the final three steps of the staircase and you feel the sun on your face as you step up into the brightness with your confidence and on the count of three, You are fully present and awake and back to now, Taking the third step with your fingers and your toes, Taking the next step, The second last step, Noticing my voice, Noticing where you are and then stepping up to the final step, Step number one and you come back to now, Opening your eyes, Fully present, Awake and back in the room, Stand up, Give your body a little shake and decide now what is one thing that you can do to take action towards your pay rise.