Breathing Out Self-Doubt.
This meditation will use our breathing to control self-doubt.
Let's start by getting into a comfortable seated position or laying down.
If you're seated in a chair,
Place your feet firmly on the floor.
If you are on a meditation cushion,
Sit with your legs crossed in front of you.
If you are lying down on your back,
Let your feet be relaxed and place your hands on your chest.
Let's start by letting our bodies be relaxed.
Release any tension you might sense in your arms or your legs.
Take a nice,
Slow breath in through your nose and then let it out through your mouth.
One more slow breath in through your nose.
Letting it out through your mouth.
Letting your breath settle into its natural rhythm.
In through your nose and out through your nose.
With your eyes gently closed or softly gaze ahead.
We'll turn our attention now inward to the sensations of our breathing.
Notice where you sense you're breathing the strongest.
Notice where you sense your in-breath the strongest.
And then notice where you sense your out-breath the strongest.
They could be the same or they could be different.
There's no right answer and no wrong answer.
So let's keep our attention on the sensations of our breathing for the next five cycles of in-breath and out-breath.
Now,
As you breathe in,
Silently say to yourself,
Breathing in,
I'm getting the air I need.
And as you breathe out,
Silently say to yourself,
Breathing out,
I'm releasing my self-doubt to the universe.
We'll repeat this for the next five cycles of in-breath and out-breath.
Breathing in,
I'm taking in the air I need.
And breathing out,
I'm releasing my self-doubt to the universe.
Just silently say this to yourself as you breathe in and you breathe out for the next five cycles of in-breath and out-breath.
Let's turn our attention again now to the sensations of our breathing.
Noticing the expanding in your chest as you breathe in.
And noticing the gentle release and softening as you breathe out.
Keep your attention on this until you hear the chime.
Again,
Noticing the expansion and filling of your chest and belly as you breathe in.
Noticing that natural softening and release as you breathe out.
When you're ready,
Gently open your eyes.
Thank you for joining me in this meditation.
