Loving Men - Boost Your Confidence & Presence With Others
This is a short meditation designed for men wanting more presence with themselves & their loved ones. Build confidence, connection, and calmness. No experience is required, and very intuitive. Come back home, fellas.
Transcript
Hey my man,
Welcome to Loving Men.
This is gonna be a short meditation to bring more love into your life,
To bring more awareness and presence into yourself so you can be more present and loving to yourself and those around you,
Your family,
Your work,
And bring more clarity into your day.
So do yourself a favor,
Remove all distractions,
Turn off all notifications,
Wind things down for a moment with me.
For this meditation,
All you'll need to do is just to sit up,
Just sit up straight.
Bring your knees below your hips somehow,
Some way,
And find a comfortable upright position.
From here,
You won't have to do anything else.
Just holding this position is all you need.
All I want you to do is start to close your eyes and begin to start moving your body in a way that organically feels good and natural.
You might roll your neck out.
You might roll your wrists out.
Squeeze your fists,
Release the fists.
Roll out the toes,
Spread the toes,
Spread the hands,
Shrug the shoulders,
And then relax them.
Give yourself and your body a little attention,
A little bit of love.
Take the next 10 seconds to take any final movements.
You might rotate your torso and go the other direction.
Finally,
Arrive at a comfortable,
Comfortable position,
And finally arrive at a comfortable midpoint.
Your shoulders above your hips,
Your ears above your shoulders,
The crown of your head a centimeter taller.
Relax the shoulders,
Relax the chest.
There's nowhere to go,
Nowhere to be,
And nothing to do right now.
What I want you to do is bring your awareness to your breath.
Just notice it and be curious about the quality of your breath.
When I say the word quality,
Pull back from judgment.
There is no right or wrong or good or bad way to breathe.
Just be curious.
Where is your breath located?
Is it in your belly?
Is it in your chest?
What parts of your torso does your breath not have access to?
Where in your body is craving breath?
Be curious about the pace of your breath.
Is the breath long?
Is it short?
Is it smooth?
Is it stuttered?
What's the pace of your breath?
Where do you feel your breath the most?
Is it through your lungs,
Your throat,
Your nose?
Is it your mouth you're breathing through?
Simply noticing and getting curious about the breath.
Place bookmarks in all of your breath.
Place bookmarks in all of these qualities.
Mental notes.
Check in also with your emotional state.
The five main emotions can be simplified into joy,
Anger,
Sadness,
Fear,
Shame,
And guilt.
What are you feeling?
You may feel many of these.
You may feel one more potent than the others.
Take note.
And finally,
Check in with your body.
Notice where in your body you may be storing tension unnecessarily.
Is your chest tight?
Are your shoulders tight?
Are your hips tight?
Do you feel pain in your body?
Discomfort,
Angst?
Check in with your gut.
You may feel pain in your body.
You may feel pain in your body.
You may feel pain in your body.
Check in with your gut.
Check in with the whole body and feel what it's like to be in your body right now.
You have dropped out of your head and into your body.
Stay here.
Stay present here.
Remind yourself that this is home.
This is your home.
In a moment,
We'll begin a short breath practice.
We will control our breath.
We will impact our body and we will impact our emotions.
Take mental bookmarks of where you are now.
And we'll check in after this.
Release out all the air from your lungs.
Take a big deep breath in through your nose.
And exhale,
Sigh the breath out your mouth.
Two more just like that.
Inhale into the belly and the chest.
Exhale,
Sigh the breath out.
One more,
All the way in.
Shrug your shoulders up to your chest.
One more,
All the way in.
Shrug your shoulders up to your ears.
Hold the breath in.
Sigh it out.
Relax the shoulders.
We'll do a few rounds of controlled rapid breathing.
Release out all the air from your nose.
Seal off your lips.
Inhale.
Exhale through the nose.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
In,
Out,
In,
Out.
Get bigger,
In,
Out,
In,
Out.
Faster,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out.
Two more,
In,
Out.
Biggest one,
In.
Hold the breath in.
Hold it,
Hold the breath in.
Exhale the breath out.
Hold the breath out at the bottom.
Hold your breath out.
Feel this pause.
Feel the tingling sensations around your body,
Checking with yourself.
Relax the jaw,
Relax the tongue.
Sit in the pause.
Take a recovery breath.
Inhale.
Exhale.
Another round like that.
Inhale into the nose.
Exhale through the mouth.
In,
Out,
Into the nose,
Out mouth.
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out.
Get the body involved.
In,
Out,
In,
Out,
In,
Shoulders back,
Out,
In,
Shoulders back.
Out,
In,
Out,
In,
Out.
Speed it up.
In,
Out,
In,
Out,
In,
Out,
In,
Out.
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
Five more in.
Out,
In,
Out,
Big in,
Out,
In,
Out,
In,
All the way in.
Hold the breath in.
One more sip of air.
Hold it,
Relax the body,
Relax the shoulders.
Relax the mind.
Exhale,
Breathe out.
Hold the breath to the bottom.
Retain this exhale,
Find focus,
And push yourself here.
Be careful to know your body and be present with it,
And trust that your mind is going to want to breathe,
But your body can take much longer.
Trust your body to let you know when it needs to breathe.
Challenge your mind and push past the discomfort.
Relax into the pause.
You're in control,
You can breathe whenever you want.
But challenge yourself,
Lean in.
And if you haven't already,
Take a big deep breath in.
And a big deep breath out.
Ah.
Let your breathing pattern come back to a natural rhythm and pace.
Take a deep breath in.
And a big deep breath out.
Ah.
Ah.
Let your breathing pattern come back to a natural rhythm and pace.
Let it be as it is.
Let your breath settle,
Release control.
Be with that breath.
Be with yourself.
Check in once more with the location and the quality of your breath.
Releasing judgment.
Just check in with how effective this breath is for you.
How effective do you feel?
As you bring to light the state that you want to create for yourself.
Is this effective for you?
Check in with the tone of your breath,
The texture and the length of your breath.
Check in with your body,
The tension,
The openness,
The pain,
The resistance.
Check in with that body.
Stay in this body here.
Check in with your emotional state,
Joy,
Anger,
Sadness,
Fear,
Shame,
And guilt.
Check in with your emotional experience.
What do you feel?
And relax from having to think about these feelings.
Simply allow yourself to feel.
Place mental bookmarks in these emotions,
Physical sensations,
And breathing.
And relax from having to think about these feelings.
And breathing.
And then pick one and give it your all.
Give it all of your attention.
Choose an area of the body,
Choose an emotion that sticks out to you.
And fully embrace it for the next minute.
Allow it.
Allow it to be in your body and in your mind.
Allow it.
Let go of needing to control it.
There's nothing to do,
Nowhere to be.
Simply allow it to be.
Feel it in your body.
Give it your undivided attention,
Your utmost curiosity.
Be with it.
Take one final moment.
Take one final moment to feel how this has shifted.
To feel the presence and the curiosity and what it's brought.
What's opening up for you?
What parts of yourself have become unlocked?
Take a final moment to let this sink in.
To feel what you feel right now.
And to make our way out of this,
Take a exhale out the mouth.
Big deep breath into the nose.
Exhale through the mouth.
Two more,
Inhale through the nose.
Exhale side out.
One more all the way in.
Let it out.
Thank yourself for showing up for yourself.
For carving out time and space to get curious and to be present with you.
Confidence,
Relationships,
And charisma all start with presence with oneself.
Give to yourself.
Be curious with yourself.
And you'll find you can be even more curious and even more curious.
And you'll find that you can be more curious and even more curious.
I invite you to take this feeling,
These learnings,
These bookmarks into your day,
Into your life.
And I'll see you next time.
4.3 (9)
Recent Reviews
Dr
April 10, 2025
This is a surprisingly foundational meditation for any man to become more aware Of his feelings. This will definitely improve many types of relationships.