This meditation is for you if you want to show up in the world with more confidence and inner clarity.
This can be at work or in your personal life.
To begin let's find a comfortable position.
You can do this meditation in seated position or you can lie down.
If this is comfortable for you then please close your eyes or you can rest your soft gaze in front of you and allow yourself some time to get grounded and to feel the connection of your body to the surface.
And scan your body first.
Open up your awareness to areas of tension and areas of relaxation.
No judging,
Just observing.
Then focus on your breath.
Observe the rise and fall of your breath in your stomach,
In your shoulders,
In your neck,
Maybe even your face.
Allow all areas that hold some tension to let go and to relax.
And then I invite you to think of a specific situation in which you want to show up more and be more seen but you feel a little bit hesitant,
Insecure or maybe afraid.
This could be an important meeting or a presentation at work or a conversation with somebody whose opinion you value.
Or maybe it is in your circle of friends where people only know parts of you.
Or maybe even in your family where you feel you're only showing a part of yourself.
Whatever it is just visualize the situation,
The room,
The people involved and the atmosphere.
Get close enough so that you feel something and keep a safe distance so that you're not drawn into the situation.
And notice how you feel when you imagine this.
Let your attention flow to your body and observe how your body feels when you think of the situation in which you want to show up more or when you think,
I want to be seen.
And open up your awareness to feel in your body areas of insecurity,
Of fear,
And where and how they show up.
Maybe you feel some tightness in your chest,
A jittery feeling in your stomach,
Or maybe something in your neck,
In your throat.
Whatever it is and whatever shows up,
Hold this experience with friendliness and patience towards yourself and allow your breath to flow in these areas.
Not to change the feeling,
But just to experience it clearer and more complete and to simply acknowledge it.
Maybe you feel some calm coming up.
And use this to let more curiosity come up too.
And ask yourself,
What exactly am I fearing in this situation?
What am I afraid of?
Is it rejection?
Is it being criticized?
Is it thinking that I'm not good enough for my own standards?
Or does it feel like losing control?
Observe the thoughts that come up without identifying with them.
You can look at them without getting carried away.
And let your awareness open up a little bit more.
And ask yourself,
Where do these hesitations and insecurities come from?
What are the stories in my mind that I'm telling myself that make them show up?
And become aware of the fact that these thoughts don't have to be the truth.
It's very likely they are just the result of old stories that I've heard.
That you have been telling yourself over and over again.
There are old patterns coming from old experiences that are not true anymore.
And maybe there is a sense of relief and openness.
And use this space to allow yourself to think about what really wants to be seen instead.
What qualities inside of yourself are longing to be seen?
To be acknowledged by the world?
And these are probably not your most obvious qualities and attributes.
These are probably the ones in second row.
These are probably the ones that didn't have too much chance to be seen so far,
But that are important to you.
It could be your creativity,
Wisdom,
Compassion.
Maybe you're burning interest in something.
Or your unique perspective on a certain topic.
Explore what is it for you.
What wants to be seen?
And while this is becoming clearer and clearer to you,
Allow your awareness to find out why this is so important to you.
Why do you wish to show these qualities of yourself?
What beautiful thing about yourself does this wish say?
And feel how your body maybe shifts a little bit.
And how there are new sensations coming up.
Maybe subtly,
Maybe quite strong.
And open up for anything that gives you strength.
Sensations of warmth or openness or expansion.
Or maybe even lightness.
Connect to your breath one more time.
And with each inhale,
Let a sense of confidence flow into you.
Chest widening.
Shoulders expanding.
Back straightening.
Confidence with each inhale.
And with each exhale,
Let go a bit of any remaining sensations.
And insecurities.
Not to push them away,
But just to make space for new possibilities.
And imagine how your authentic qualities flow through you with each inhale and each exhale.
And radiate and shine to the outside.
Let your mind get more and more in sync with these qualities.
And very naturally,
Let images come up of how you would stand,
Sit,
Speak,
Behave.
When you were fully aligned with these inner strengths.
And allow your body to feel this.
And notice the difference in sensations.
And with all this in your mind and in your body,
Go back to the situation that you thought of at the beginning of this practice.
This time with a feeling of inner strength and authenticity.
And imagine yourself in this situation.
How would you move?
How would you behave?
What would your voice sound like?
And how would you hold eye contact?
Allow yourself to connect to the realization that your presence is a gift here.
What you have to share is very valuable.
And life wants you to show it.
Allow yourself a moment to really enjoy this.
Confidence.
Being self-aware.
Seeing.
Showing up.
And then slowly get ready to close this practice.
And come back to the room that you're in.
Softly wiggle your fingers and your toes.
And take one final breath.
And on your exhale,
Slowly open your eyes.
Enjoy showing up to the world today with all the confidence that you have.
