Welcome to this audio meditation,
Dealing with Insecurity.
When we feel insecure,
We tend to feel like we are not good enough in some aspect of our
lives.
We lack confidence or certainty about a part of ourselves.
Our performance,
For instance,
Or our skills,
Talent,
Physical appearance,
Our intelligence,
Or more broadly,
Our value or worth as a person.
Insecurity can present itself in different ways.
Through your thoughts,
Often self-critical ones,
Through our feelings of shame or embarrassment,
For instance,
And through actions like avoidance or procrastination.
The intention of this meditation is to help you deal with this difficult emotion,
To regain
calm and courage,
And create a sense of confidence again by restoring the positive relationship
we have with ourselves.
First create a cozy and safe meditation nest for yourself.
Feel free to grab something that gives you comfort,
Like a blanket,
A big pillow,
Or
a warm sweater.
Just like an animal would do before it takes a nap,
Do what feels good to get ready and
settle in.
Perhaps you feel like stretching or yawning one more time.
Maybe you feel like curling up in a bowl,
Or to sit or lay in such a way that you feel
grounded and protected.
Allow yourself to take a few relaxing breaths.
Savor the simple pleasure of breathing.
Feel how with every in-breath,
The air naturally flows into your body and fills you with life's
energy,
And how with every out-breath,
Your body releases everything it no longer needs.
In what parts of your body do you feel resistance or tension right now?
Attend to those parts.
Breathe loving energy towards them.
Maybe there are parts of the body that would love some touch right now.
Allow yourself a few moments to honor this.
You can relax now.
No need to perform,
Prove yourself,
Or do anything else.
All you have to do is just be.
That is enough.
You are enough.
Part of you probably feels worried or even fearful about standing out in a negative way,
Doing something out of the norm or not fitting in,
Which could lead to judgment,
Rejection
or abandonment.
Maybe you have a little voice inside of you that tells you that you don't belong,
Or that
you're not enough,
Not attractive enough,
Not smart enough,
Not talented enough,
Not
successful enough,
Not good enough.
Self-critical thoughts are designed to distract you from how you are really feeling,
But at
the same time,
They make you feel worse.
In order to stop our self-critical thoughts,
We are going to allow ourselves to feel.
To feel what's underneath our thoughts.
Take a moment to connect with your inner world of feelings.
Descend out of your head and into your body.
Connect to your heart.
Ask yourself,
How do I feel right now?
You might feel inadequate,
Insecure,
Embarrassed,
Ashamed.
Descend even further.
How do you feel underneath?
Trust that your heart will speak to you.
Attend to it.
Listen to it.
Perhaps you feel alone,
Sad or afraid.
Perhaps you feel vulnerable.
Rest in the presence of these uncomfortable feelings.
Allow them to flow while you breathe through them.
Our feelings give us important information about what we desire,
What we need.
Create space for yourself and ask yourself,
What do I need right now?
If you feel alone,
You might need some companionship.
If you feel sad,
You might need some comfort or a hug.
Ask your heart,
What could I use right now?
Notice how there is a part of you that is aware of both the critical thoughts,
The difficult
feelings and your underlying needs and desires.
This part of you is a more neutral and observant part.
It is not your thoughts,
Your feelings or your needs.
It is your awareness of those thoughts and feelings and needs.
We will call this part of you your inner resource.
It is a strong and confident presence within you that is always there to support you.
Silent but steady.
The part that is aware of all other parts.
Your presence of awareness within.
Connect to your inner resource.
Allow it to heal you,
Nourish you,
Feed you.
Give yourself permission to embrace all of yourself.
Your insecure parts,
Your critical thoughts,
Your vulnerable feelings,
Your needs and desires.
Breathe loving awareness into all these different aspects of yourself.
With your inner voice,
You can softly whisper,
I welcome all parts of myself.
I embrace all parts of myself.
I love all parts of myself.
They make me who I am.
I am enough.
We will now slowly transition out of this meditation and back into a more habitual state
of consciousness.
Take a couple more deep,
Relaxing breaths.
Every in-breath invites confidence and strength into your body.
And with every out-breath,
A little bit of tension and fear gets released.
If you like,
You can thank yourself for making time to connect to your inner resource.
Know that you can always reconnect with it whenever you need it.
You can think about your next activity for a few moments.
Feel your sense of confidence now and imagine it continuing in the flow of your day.
Start to sense the environment around you.
Feeling its presence,
Its support,
Its energy.
And when you're ready,
Gently come out of this meditation while you remember your presence
within.
