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.

When I slumped into a lonely motel room, homeless after a breakup, 3000 miles away from my home and family five years ago, I thought my self-confidence would never recover. I had zero self-esteem, suffered awful negative self talk, and felt worthless.

It was only by using meditation for confidence and self esteem that I was able to recover and rebuild my confidence. With meditation I learned to silence my mind of all the negative self talk that I had going on. I managed to develop positive thinking habits, and, eventually, I started to feel good about myself. And now, years later, I teach my students to feel good about themselves in my online meditation lessons.

There are many ways to boost confidence, including; using good body language (watch Amy Cuddy’s TedX talk for more on this); smiling; listening to uplifting music; talking to good friends; and using positive affirmations. 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 that it works. Let’s take a look at the science of meditation and confidence, and then I’ll share the best confidence meditation scripts with you.

I also highly recommend using affirmations and mantras for confidence.

What Creates Confidence_

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” according to  So, being self confident is about trusting yourself.

Brain imaging studies show that positive thinking and confidence activate the “Value Areas” of the brain, such as the prefrontal cortex and striatum. Confidence stimulates the pleasure and reward parts of the brain (mesolimbic dopamine pathway, which connects the ventral tegmental area). And meditation does a similar thing.

Meditation is the practice of focusing the mind on the present moment. It is found in Hindu, Buddhist, and Yoga texts and 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.  Famous teachers of meditation include Buddha (of course), 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? Well, meditation strengthens the same parts.

Meditation activates and thickens the prefrontal cortex, striatrum, and the mesolimbic dopamine system, according to Harvard neuroscientist Dr. Sara Lazar. Note how these are the same parts of the brain used for confidence. Hence the link between meditation and confidence. [source]

So now we understand the link between meditation and confidence, let’s take a 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 effect of negative thoughts so that we start building positive thoughts about ourselves. 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, Annenverg shows that reciting affirmations exercises the striatum and prefrontal cortex, which are parts of the brain involved with confidence.

Osho Nataraj: Dance method in which we let our bodies dance freely and madly, which is huge 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 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: Very challenging when you are feeling truly low, however, science shows that the combination of running (which releases endorphins) with 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 100%. Good for getting out of your head and for reconnecting with the present-moment. Research suggests that Mindfulness-Based Stress Reduction, in particular, may be beneficial for self-worth [1]

Guided meditation for confidence: These aren’t as powerful as other methods. However, when you’re really feeling like trash it can be easier to focus on a guided meditation than to do the more technical methods.

levels of self confidence in animals

Confidence Meditation Script

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

  1. Sit on a meditation chair. Place your feet shoulder-width apart. Adjust your sitting bones so your weight is distributed evenly. Gently move your head from side to side to stretch and relax your neck. Now lightly tuck your chin down, which will 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 (such as Box Breathing, by breathing in for four, holding for four, exhaling for four, and then holding for four). Continue to breath mindfully, observing your breath moving around your This will stimulate your parasympathetic nervous system to produce feelings of relaxation and wellbeing.
  4. Now I want you to bring to mind one time in your life when you felt high levels of self confidence and self esteem. Choose one moment from your life when you felt that way. Where were you? What were you doing? What were you thinking? How did you feel in your body? Answer these questions slowly, and take the time to truly recreate that moment in your mind. Memories carry energy. When you meditate on confident moments in your life, you will rebuild confidence naturally.
  5. Continue to visualize your scene. At times, you might notice negative thoughts or feelings coming to mind. That’s find. Deal with them as you would in Buddhist Vipassana Meditation. Let your thoughts come and go without attaching to them, and label them, “This is a thought”. This will help you to move away from negative thoughts and feelings.
  6. As you continue to meditate, confidence will naturally build inside of you. What you want to do now is meditate on that feeling of confidence. What does it feel like? Does it create a certain energy in your body? How does it feel to have high levels of self worth? Meditate on that confident energy. This will help you to become more confident naturally.
  7. 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 feelings of confidence and self esteem.

This is 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.

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

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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