Today I’m going to share my best meditation script for confidence and self-esteem.

As a meditation teacher, many of my students ask me how meditation can help to build self-esteem and to remove hurdles such as feelings of inadequacy. The good news is that mindfulness and meditation can certainly help with these things.

With my meditation script for confidence, you will learn to cultivate self-belief and trust in yourself. You will overcome negative beliefs about yourself, and you will discover your true value.

Let’s get started.

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Confidence Meditation Script

*Also read my guide to confidence techniques.


1: Sit or stand with confident body language. Feet shoulder-width apart, chin slightly up, back straight but relaxed.

For our confidence meditation script, we must sit with good posture. Good posture helps with both meditation and confidence. In meditation, posture helps us to breathe properly and to stay relaxed and focused. Plus, positive body language has a direct impact on our state of mind. Standing or sitting with good posture helps you to feel confident. [1] So, make sure you have good posture before continuing.


2: Place your hands in Ahamkara Mudra, which is the best mudra for confidence

To help ourselves to start to feel condiment, we want to use our hands. To do this, we use hand mudras, which are gestures used in yoga. The best mudra for confidence is Ahamkara Mudra. This mudra activates the solar plexus chakra (Manipura). Manipura is the source of self-esteem, confidence, and personal empowerment.

To perform this mudra,  lightly place your thumb so it overlaps the index finger at the knuckle. Stretch out the remaining fingers. Do this on both hands.


3: Close your eyes and breathe mindfully using “Square Breathing”. This stimulates the parasympathetic nervous system to boost self-esteem

Sitting comfortably, close your eyes. Focus your mind on your breath moving between the space just beneath your nostrils. Breathe in for a count of four. Hold for four. Breathe out for four. Hold for four. Repeat. Continue for five minutes. This exercise stimulates the parasympathetic nervous system.

We want to stimulate our parasympathetic nervous system right at the start of our self-esteem meditation script. The parasympathetic nervous system not only helps us to relax and focus, but research shows that heightening the parasympathetic nervous system also leads to an increase in self-esteem [2].


4: Remove your current thoughts about yourself by practising self-enquiry

We want to change the way we feel about ourselves. We want to undo any negative beliefs or negative thoughts that we have about ourselves. To do this, we are going to perform a modified version of Self Enquiry meditation.

Continuing to breathe with your eyes closed, focus your mind inwardly on any empty part of yourself. In other words: Focus on nothingness. Now I want you to ask yourself a question. The question is this: “How do I know I exist?”

To answer this question, your mind will look for evidence in the moment that proves your existence. For instance, you might feel the sensations in your body. When this happens, label what you are observing. For instance, if you feel sensations in your body, say to yourself, “This is just a sensation”. If you experience thoughts say, “This is just a thought.” And so on. Continue for five to ten minutes.

While you do this, you are taking your mind away from your habitual thoughts and feelings. You are moving your mind to a point of nothingness. You are starting to see the divine point of creativity that resides at the centre of your being.


5: Visualize yourself doing something awesome and feeling super confident about it

Now that we have dealt with our negative thoughts, we are going to rebuild an image of ourselves. We are going to see ourselves as confident people. And to do this, we are going to use a visualization.

Pick one awesome thing that you could only do if you were feeling highly confident. For instance, if you’re single, imagine approaching someone you’re really attracted to and confidently asking them out.

While you do this visualization, imagine a feeling of extreme confidence. Feel that confident energy. Now observe how you would be standing, how you would be acting, what you would be saying and so on. Essentially, visualise what you’re doing vividly, so the picture comes to life in your mind.


6: Overcome obstacles to self-esteem and confidence by labelling negative thoughts and feelings

It is only natural that your mind will produce some negative thoughts while you are doing the visualization from step 5. Don’t worry about this. It’s good. The mind is showing us the obstacles in our way to confidence. We now want to remove those obstacles.

All you need to do now is label the thoughts and feelings you experience while continuing to visualize your scene from step 5. For instance, if you think, “I can’t feel confident asking someone out because I’m not good looking enough”, step aside from the thought. Mindfully observe the thought. Now label it, saying to yourself, “This is just a thought”. Continue to do this with all negative thoughts and feelings.

This is a modified version of Vipassana, a traditional Buddhist meditation. Research shows that Vipassana reduces the effect that negative thoughts have on us [3]. This means that while you are visualizing your confident self, you are also reducing the effect of negative thoughts and feelings about yourself.

Continue for ten minutes.


Final Thoughts

Confidence is one of the most sought-after traits in the world. We all want to be confident. Sadly, many of us aren’t.

The reason so many people suffer from low-self esteem and low confidence is because of negative thoughts we’ve developed about ourselves. The trick to developing confidence through meditation is to simultaneously visualize ourselves as confident, while also reducing the effect that our negative thoughts and feelings have on us. This is precisely what we have done in our confidence meditation script.

I recommend doing this meditation for twenty minutes a day for two weeks. Trust me, it will make you feel crazy good about yourself.

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References

1: Body posture effects on self‐evaluation: A self‐validation approach, P Briñol, RE Petty, B Wagner – European Journal of Social Psychology, 2009 – Wiley Online Library

2: Self-esteem and autonomic physiology: Self-esteem levels predict cardiac vagal tone, October 2010, Journal of Research in Personality

3: Meditation (Vipassana) and the P3a event-related brain potential, BR Cahn, J Polich – International journal of psychophysiology, 2009 – Elsevier

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.