Welcome back for day 3! So far we’ve talked about using deep breathing and mantras as tools to build confidence and start to believe in ourselves, today we’re talking about meditation.
Meditation can be a powerful tool, the benefits are truly amazing. Ed and Deb Shapiro, bestselling authors of The Unexpected Power of Mindfulness & Meditation suggest that there are two main ways meditation can help when it comes to boosting self-esteem, confidence, acceptance, and belief.
The first way is that meditation enables us to get to know who we are and to make friends with the person we find, exactly as they are. Through a meditation practice, we start to find that any doubts or insecurities we have are actually superficial and this allows us to connect more with a sense of trust and self-worth. This moves into the second way, because as we start to accept all aspects of ourselves, we can begin to invite kindness in, slowly dissolving any negative self-beliefs or lack of self-esteem that we find. These feelings and a deeper belief that we aren’t good enough are likely to come up, but we can replace them as we continue to practice.
Day 3 To-Do: Find a comfortable, seated position. Sit up nice and tall with a straight spine, relax your shoulders and rest your hands gently on your knees or in your lap. Begin to breathe in and out through your nose, watching your breath as it flows in and out of your body.
With each in breath imagine your heart is opening, with each out breath, visualize self-doubt and stress leaving your body.
After a few moments, turn your attention inward and start to repeat the mantra you came up with yesterday quietly to yourself. If you didn’t come up with one yesterday, you can use something like “I am confident” or “I don’t have to be perfect to be confident”. Continue to breathe in and out for a few moments, repeating this mantra.
When you are finished take a moment to sit quietly and observe you how feel. Be sure to spend as little or much time as you need in meditation and in reflection. If you are a person who likes to know how long to do things, see if you can start with 5 minutes of meditation. Then, take a deep breath, bring your awareness back to the room and continue on with your day.
Important note – There are many, many ways to meditate: compassion meditation, transcendental meditation, mindfulness, etc. Consider this more of an open monitoring meditation, which is a form of mindfulness. Try not to overthink it! If your mind wanders, acknowledge the thoughts without judging or reacting to them and then see if you can let them go, bringing your awareness back to your breath and/or your mantra.