Welcome to this guided meditation for greater self-efficacy.
My name is Malena and I'm happy that you are joining me today for this practice.
All you need to start is a place where you can sit comfortably,
May it be on a cushion or a chair or on the floor.
If you prefer to lie down on your yoga mat or on your bed that is also fine.
In this exercise we want to examine the feeling of self-efficacy more closely.
Self-efficacy is the knowledge or feeling that I am capable of meeting the challenges I face.
I believe in my abilities,
I know my strength and I know that I can use it.
In this meditation I will take you on a journey to explore this feeling.
To begin get into a comfortable position either seated or lying down.
Take a moment to settle in,
To relax and feel free to make any necessary adjustments so that your body can sit or lie down completely relaxed.
If you like you can close your eyes and then begin by taking a deep breath in through your nose and out through your mouth.
Make it audible if you like.
Do this a few times and allow yourself to let go of everything that is not important right now,
Everything you don't need right now,
Everything that might distract you from your meditation.
After this exercise you can think about everything you want to think about,
Everything you need to think about again.
But right now,
In this moment,
During these minutes,
All these things are not important.
So put all those thoughts aside for a while,
Breathe out everything you don't need right now and then scan your body from head to toe.
Check in and see how you're feeling today,
How your body is feeling today.
And do this just by observing your body.
You don't need to change anything,
You don't need to judge anything.
Everything is neutral.
Even if you feel like you're not doing so well right now,
In this moment there is no judgment on your feelings.
Maybe a part of your body is particularly noticeable.
And feel free to send your attention there.
See what your body is telling you what it needs.
And once you have settled into this moment,
Into the now,
Begin to visualize a situation in which you felt truly effective.
A situation in which you really felt that you could change something,
That you changed something,
That you achieved something for yourself or maybe for someone else as well.
Whatever situation comes to mind right now,
Immerse yourself in that moment.
Put yourself back in that moment and feel what that feeling was like.
Perhaps you can also feel where in your body you perceive this feeling of self-efficacy.
How does self-efficacy feel?
Where do you feel it in your body?
How does the feeling of self-efficacy manifest itself?
Take your time to dive into the situation.
Immerse yourself in it and then observe yourself,
Your body,
Your heart.
How does your body react to the situation?
To this feeling.
And once you are really deeply immersed in this situation,
In this moment you have chosen,
Focus on the part of your body.
Perhaps there are several parts,
Then choose the part that is particularly noticeable and then focus your attention on this spot where you feel the sense of self-efficacy the strongest.
Imagine this feeling spreading either as an emotion,
A physical sensation or perhaps as a bright light in the color of your choice.
Imagine it spreading throughout your entire body.
It moves from the point where you began to perceive it,
From top to bottom,
Into your head,
Into your arms,
All the way to your fingertips.
Every single fingertip is filled with this light,
With this feeling.
Your torso,
Your heart,
Your pelvis,
Your legs and your feet.
Every single toe is filled with this light.
With this feeling.
And then take your time and enjoy how your whole body is filled with the sense of self-efficacy.
This feeling that you are capable of overcoming any challenge that comes your way.
Full of self-confidence,
Yes,
You can do it.
You can do it.
And then let this light,
This feeling grow beyond you.
Let it expand in all directions.
Let it become as big as you feel is right for you now.
Maybe it's the whole room that is now filled with the light.
Maybe it's just about the distance,
About a meter or meter and a half away from you on all sides.
Maybe it's even bigger than your room.
See how far you want to expand,
How far you want to extend the feeling,
The light.
See how big you want to become.
And then bathe again in this light,
In this feeling,
In your own strength,
In your self-efficacy.
Enjoy your power,
Your feelings,
Your knowledge.
You are up to the challenges.
You can change things.
Nothing has to stay the way it is.
Just enjoy and keep breathing.
And when you're ready to end this exercise,
Let the light shrink again.
Let it contract back to the point where it started in your body.
And there you can preserve this feeling,
The light,
And bring it back at any time and let it expand.
Even at times in which you feel like you no longer know how self-efficacy feels like.
Then just bring your attention to the part of your body and ask the feeling,
Ask the light,
To wander through your body again and to fill you up.
And now bring your hands together in front of your heart.
You can also place them onto your heart if you like.
And then take a moment to thank yourself for taking the time for your practice today.
And I thank you for practicing with me.
I wish you a powerful and self-determined day.
Namaste
