Welcome to your meditation on self-doubt.
Begin to find yourself in a comfortable seated position.
You can be sitting upright in a chair,
Cross-legged on the floor or couch.
You can have your back supported if that's what feels good to you.
Place your hands in your lap.
Your palms can be up or down.
And when you feel settled,
Go ahead and close your eyes.
Begin to focus your attention on your breath.
It's breathing normal,
But paying attention to that inhale and exhale.
Maybe focusing on that tip of the nose,
Right where you feel that breath coming in and where you feel the breath coming out.
Begin to relax your body,
Starting at the top of the head,
Releasing any tension in the crown of the head,
The face,
Moving down to your neck and shoulders,
Releasing tension in the collarbone,
The chest,
Allowing the belly to relax.
Take note of any tension you feel in your hips.
Maybe spend some time exploring any stuck emotions in the hip area.
And if it's possible,
Breathing into those spaces and letting those emotions go.
When you feel like that area is nice and relaxed,
Begin to move your awareness down,
Relaxing your thighs,
Relaxing your hamstrings,
Relaxing your knees,
Moving down all the way down to your ankles,
And then relaxing each one of your toes.
And now that you're nice and relaxed,
Bring that attention back to your inhale and exhale.
And if any thoughts begin to pop up,
Acknowledge the thought and let it go.
Then you can repeat that as often as you need to,
Coming back to the breath each time.
With each inhale,
Feel the breath.
And with each exhale,
Notice where you feel the breath coming out.
Now,
I want you to begin to remember a time when you felt like you didn't have confidence in yourself,
When those feelings of self-doubt were so strong and so paralyzing.
I want you to visualize that in your mind and get the picture of what it feels like.
What does it look like?
What does it sound like when you have this self-doubt?
And as you visualize this specific time when you had self-doubt,
Begin to imagine that you're looking at the scene on a TV.
And when you look at this picture of yourself on the TV,
You can see the time when you had this self-doubt.
Notice is the picture in color or maybe black and white?
Is it loud or soft?
Does the TV feel really close or does it feel far away?
Take notice of all of these details.
Now I want you to change the channel.
And on this channel of your TV,
You see yourself in a situation where you no longer have self-doubt.
This is the situation you dream of where every time you make a decision,
You trust and know that you know exactly what's best for you.
On this channel,
You see yourself in a situation where you no longer have self-doubt.
Picture what it feels like to feel confident in your ideas and that you trust every decision you make for yourself.
And as you get this really specific picture in your mind that you're watching on the TV,
I want you to begin to turn the dials of the picture so that the picture is perfect.
The color is soothing.
It's vivid.
It's crisp.
And the volume is perfect.
Everything feels really right.
Now bring your attention back to your old state.
You flip back to that old channel on the TV where you have self-doubt.
And I want you to imagine the state and the times when you've had the self-doubt.
And I want you to step into this picture so that now you're seeing the self-doubt through your own eyes.
You're no longer looking at it as a TV.
You're now seeing it play out through your own eyes.
Begin to shrink this picture.
Make it so small.
Make it as small as possible.
And as the old version of you that has self-doubt begins to shrink,
The new version of you,
The picture of you that trusts your intuition,
That no longer has doubts,
Comes into focus and it's big and bright and explodes into full view.
Lock this into place.
Lock this picture that's so close.
Lock the bright vivid picture of trusting yourself into place so that it's so close to you and easily accessible anytime you start to feel worried you aren't trusting yourself.
You can even make a lock sound in your mind,
Keeping that picture so close to you.
Take a nice deep breath in through your nose.
I'll sigh it out your mouth and begin to come back into this moment.
Begin to feel the seat beneath you.
Hear the things around you.
Maybe wiggling the fingers and toes.
And when you're ready,
You can open your eyes.
