Meditation For Confidence To Raise Your Self Esteem

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Let me tell you about the time I started using meditation for confidence and self-esteem. And I’ll share the best confidence meditation scripts with you.

I had moved abroad to be with my girlfriend. But things turned bad, and we broke up. I was three thousand miles away from family and friends. And after moving out, I had nowhere to live. I was homeless. Worse, I hated myself. Honestly, if you could hear the things I said to myself at the time. I suffered from brutal self-talk. And I wondered how I would ever recover. 

I did eventually recover. For me, the only way I was able to rebuild myself was by using meditation for confidence and self-esteem.  

With meditation, I learned to silence my mind of all the negative self-talk I was experiencing. I managed to develop positive thinking habits. And, eventually, I started to feel good about myself.

I actually fell in love with meditation so much that I am now an online meditation teacher. I simply love helping other people get through what I got through. I love giving people back their confidence. 

Of course, meditation is just one option. Other ways of developing confidence include:

But for me, the best option is meditation.

Today, in 2021, millions of people around the world are using meditation for confidence and self-esteem. And scientific studies show it works.

Let’s look at the science of meditation and confidence. And I’ll share the best confidence meditation scripts with you.

What Creates Confidence_

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The Link Between Meditation, Confidence & Self Esteem

There is a direct link between meditation and confidence.

Confidence means being clear-headed and feeling positive about your goals or intentions. The word itself comes from the Latin word fidere, meaning “To trust”.  Hence, being self-confident is about trusting yourself.

Brain imaging studies show that positive thinking and confidence activate the “Value Areas” of the brain. For instance, the prefrontal cortex and striatum. Confidence also stimulates the pleasure and reward parts of the brain (mesolimbic dopamine pathway).

Meditation and confidence have similar effects on the brain.

Meditation is the practice of focusing the mind on the present moment. It is found in Hinduism, Buddhism, and yoga. And it has become popular of late with apps like Calm, Headspace, and Synctuition. 

There are different forms of meditation, including deep breathing, mantras, mudras, guided meditation for confidence, and movement meditations like tai chi and qigong. And you might have heard of some of the famous meditation teachers like Thich Nhat Hanh, Pema Chodron, and Sharon Salzberg.

Now here is the important link between meditation and confidence. Remember how confidence involves certain parts of the brain? Meditation strengthens the same parts of the brain.

Meditation activates and thickens the prefrontal cortex, striatum, and the mesolimbic dopamine system, according to Harvard neuroscientist Dr Sara Lazar. Hence the link between meditation and confidence. [source]

So, we understand the link between meditation and confidence. Let’s look at the best types of meditation for confidence and self-esteem.

Best Types of Meditation For Confidence And Self Esteem

Below, I have shared my favourite meditation for confidence with its script. However, you might also like to try the following methods. 

Vipassana:

Buddhist method in which we focus on the breath and then label thoughts and feelings. This helps to reduce the effects of negative thoughts. We can then replace negative thoughts with positive thoughts. Studies show that Vipassana reduces anxiety and stress and helps with emotional control.

Anapanasati:

Buddhist method in which we meditate on the breath and then focus on the feeling of relaxation. This is excellent for stimulating the parasympathetic nervous system to produce feelings of wellbeing.

Loving Kindness / Metta:

Buddhist method in which we focus on giving and receiving feelings of love and kindness. This is excellent for being confident in social situations. Research by Parthasarathy S. and Selvakumar K. at Alagappa University reveals significant benefits of loving-kindness meditation for confidence and self-esteem.

Mantras:

Use positive mantras like “I am happy and accepting of myself today.” Research by Christopher N. Cascio at the University of Pennsylvania, Annenberg shows that reciting affirmations exercises the striatum and prefrontal cortex. These are parts of the brain involved with confidence.

Osho Nataraj:

Dance method in which we let our bodies dance freely and madly. Excellent for producing positive feelings like confidence and self-worth.

Emptiness:

Completely empty your mind and focus on the sense of emptiness. One of the best meditations for confidence and self-esteem. Why? Because it releases your mind from painful thoughts and feelings. One way to do this is with self-enquiry, which is the style of meditation advocated by Eckhart Tolle in The Power of Now.

Running while meditating:

Challenging when you are feeling truly low. However, science shows that the combination of running (which releases endorphins) and meditation (which boosts serotonin levels) can have a significant impact on mood.

Basic mindfulness:

Very easy method in which we simply focus on whatever we are doing. Good for getting out of your head and reconnecting with the present-moment. Research suggests that Mindfulness-Based Stress Reduction, in particular, improves self-worth [1]

Guided meditation for confidence:

These aren’t as powerful as other methods according to Harvard Medical School [2019]. However, when you’re really feeling like rubbish it can be easier to do a guided meditation than a traditional method.

If you’d like to use a guided meditation for confidence, I personally recommend this one on Youtube as well as this podcast on Soundcloud.

levels of self confidence in animals

Confidence Meditation Script

Here are my instructions for the best meditation for confidence and self-esteem.

  1. Sit on a meditation chair. Place your feet shoulder-width apart.  Gently move your head from side to side to stretch and relax your neck. Now lightly tuck your chin down to elongate your neck.
  2. Put your hands in Gyan Mudra. To do this, place your hands in your lap with your fingers gently extended. Now curl your forefinger and thumb so the tips touch. This is Gyan Mudra. It will help you to focus during our confidence meditation script.
  3. Gently close your eyes. Breathe in through your nose and out through your mouth. You can choose to use breathwork if you like. For instance, you can do box Breathing by breathing in for four, holding for four, exhaling for four, and then holding for four.
  4. Continue to breathe mindfully. When you do this, you stimulate your parasympathetic nervous system, which feels wonderful. 
  5. Bring to mind one time in your life when you felt self-confidence and self-esteem. Where were you? What were you doing? What were you thinking? How did you feel in your body?  Meditate on this memory.
  6. Continue to visualize your scene. At times, you might notice negative thoughts or feelings coming to mind. That’s fine. Let your thoughts come and go. Label them, “This is a thought”. This will reduce negative thoughts and feelings.
  7. As you continue to meditate, confidence builds naturally. Meditate on the feeling of confidence. What does it feel like? Meditate on confidence.
  8. Continue meditating for twenty minutes. When you are ready, slowly open your eyes and stand up. Stand tall and proud (using confident body language). Now go about your day, carrying with you those feelings of confidence and self-esteem.

Summary

Above, we looked at my best meditation for confidence and self-esteem. It will help you to escape negative thoughts and to start building positive thoughts. By visualizing yourself as confident you will naturally create feelings of inner strength. Once you remember what confidence feels like, you will be able to recreate the same feeling time and again.

meditation for confidence

SOURCES: 

[1] [Szekeres RA, Wertheim EH. Evaluation of Vipassana Meditation Course Effects on Subjective Stress, Well-being, Self-kindness and Mindfulness in a Community Sample: Post-course and 6-month Outcomes. Stress Health. 2015 Dec;31(5):373-81. doi: 10.1002/smi.2562. Epub 2014 Feb 11. PMID: 24515781.]

[2] [Yang, CC., Barrós-Loscertales, A., Li, M. et al. Alterations in Brain Structure and Amplitude of Low-frequency after 8 weeks of Mindfulness Meditation Training in Meditation-Naïve Subjects. Sci Rep 9, 10977 (2019). https://doi.org/10.1038/s41598-019-47470-4]

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1 comment

  1. Everything you went through I’m going through now.I keep going because I don’t want people to think something is wrong with me.Bur I’m dreaming help but I realize nobody can help without really caring for me.But reading your methods I realize it starts with me and my mind and soul.So thanks for sharing this and for free.Mist people have these self help knowledge then at the end it’s a fee.I don’t have money to pay most of those high expensive books or classes.

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