This meditation will help you feel confident and light-hearted before social interactions.
If you ever feel shy or anxious,
It will help replace those closed feelings with open ones,
So that you can connect with others more easily and authentically.
It's great to listen to right before going out to meet people.
Right now,
Please close your eyes and breathe gently through your nose.
Breathe as best as you can into your lower belly.
How you breathe tells your body whether it's safe or not,
Which signals to your brain what chemicals to create,
Which either make you feel confident or not.
So breathe gently and easily,
Slowly,
In and out of your nose,
To signal to your primal self that all is good here,
Because all is good here.
There are no threats.
There is no one and no thing that you need to be concerned about in this moment.
So you can just be.
See if you can slow your breath even more while still remaining comfortable.
Slowly inhale and slowly exhale,
Breathing into your lower belly as effortlessly as possible.
And as you do,
Check if there's any tension in your belly muscles.
You don't need tension to breathe.
So see if you can relax even more deeply into your smooth and slow breath.
The more gently you breathe,
The more relaxed you feel.
And the more relaxed you feel,
The easier and more pleasurable it is to simply breathe.
In this moment,
There's nothing you need to do but exist.
Actually,
In every moment,
There's nothing you need to do but exist.
And there's nothing you need to be except who you are.
And you can always choose to feel good.
You can even choose how good you feel.
You can choose to feel so good that you'll have extra good feelings to spare,
Which you can share with others.
Continue breathing gently and easily,
And see if you can remember what it feels like to genuinely smile.
How does your body feel just before a moment of genuine,
Spontaneous laughter?
See if you can recall this feeling,
This feeling of an inner smile,
And direct this feeling into your body.
You can simply imagine smiling,
Smiling into your lower belly.
Imagine sending this smiling energy into your belly and allowing it to expand and contract with each and every breath.
Keep this smiling attention on your belly,
And see if you feel anything.
Maybe you feel a little tingle in your belly.
Maybe you feel some warmth or expansiveness.
If so,
That's great.
And if not,
That's okay.
Just imagine you can send smiling energy into your belly.
And imagine that with each and every breath,
The smiling energy becomes stronger.
The more you send this energy,
The more relaxed you feel.
And the more relaxed you feel,
The stronger this smiling energy gets.
Now let this inner smile move up now towards your solar plexus,
Right in the middle of your torso.
This is an area that can sometimes feel blocked when our sense of self is threatened.
So right now,
As you continue to breathe gently and easily,
Smile into your solar plexus.
Let your inner smile feed this part of your body.
Imagine your solar plexus opening and energizing with this smiling energy,
Expanding more and more with each and every breath.
Right now we are building a channel of good feelings through the center column of your body.
As you continue to feed this inner smile and breathe gently and easily,
Move your attention now to the center of your chest,
Your heart space.
This is the part of your body that affects how you connect with others.
It affects how you attract others.
Smile into your heart space.
Allow your inner smile to wash and cleanse this part of your body.
Continue to breathe gently and easily,
Allowing this column of good feelings to expand up into your chest area.
As you continue to breathe and smile into your heart space,
You may begin to feel a sense of fullness.
You may start to feel a sense of warmth or expansiveness in the center of your body.
And if not,
You can simply imagine a growing column,
A full column in the center of your body of radiating warm energy from your lower belly up now into your heart space.
Breathe gently and easily and allow it to grow fuller.
Allow this smiling energy to expand into your heart.
You can imagine a warm light in the center of your chest.
As you smile into your heart space,
That light becomes warmer.
And as you breathe gently and easily,
That light becomes brighter.
Continue smiling and breathing into your heart,
Allowing your heart to open even more.
You can imagine a window in the center of your chest,
Expanding to let this light shine out of you.
It feels good to let your light out.
It feels fun to share your light with others.
The more you breathe and the more you smile inwardly,
The more you empower the light within you.
You always have the ability to strengthen this light within you,
To make yourself feel good.
To make yourself feel so good that this light emanates off of you,
Making others feel good to be around you.
You don't have to do or say or be anything that you're not.
Your simple relaxed presence,
Your inner smile,
Your inner light is more than enough.
Notice how good it feels to let your heart expand.
Notice how good it feels to be open and share your light in this way.
Keep breathing and smiling,
Giving your heart the safe space to open even a little more.
And see if you can open even more than you thought was possible.
Imagine letting out a positive,
Warming,
Good feeling light even bigger than you would have thought possible.
Imagine what that could feel like,
To be radiating so much good feeling that people couldn't help but feel good in your presence.
Imagine how good this could feel.
Breathe and enjoy this feeling of an inner smile and an open heart.
Now allow your inner smile,
This column of energy,
To rise even further up into your throat.
Breathe and smile into your throat center,
Your voice.
Remember that your light,
Your good feeling energy,
Comes from deep inside of you.
When you communicate,
You're simply translating your good feelings into words.
What matters is not so much what you say,
But how you feel,
Which of course affects how you speak.
Smile onto this entire column of good feeling,
From your belly,
Up through your solar plexus,
Into the expansiveness of your heart,
And now into your throat center.
Smile into this entire column and breathe gently.
And imagine that when you speak,
The good feelings will come from deep inside of you and find the perfect words on the way out.
Now imagine this column of energy rising up even further,
Up to your third eye.
You can visualize smiling energy coming from deep inside your belly and floating up naturally into your eyes.
Inside of you,
You have this endless supply of smiling energy,
Of good feelings that rise up within you,
Through your center column,
Through the expansiveness of your heart,
And out of your eyes,
Allowing your inner light,
Your inner expression,
Your inner love to emanate through your eyes,
So that you can share your surplus of good feelings with anyone with whom you make eye contact.
Continue breathing gently and smiling inwardly.
And right now,
You can gently allow your eyes to open,
Remembering to connect with this inner smile within you.
And as you interact with people today,
Simply remember to connect to this inner feeling,
This smile,
This center column of good feelings within your body,
So that you can feel so good within yourself,
That you can share it with the rest of the world.
