Today I’m going to share my best confidence meditation script.
As a meditation teacher, many of my students ask me how meditation can build self-esteem and remove hurdles like feelings of inadequacy. Definitely, meditation can help with these things. After just a few online lessons with me, my students are thrilled when they start to feel more positive.
With my meditation script for confidence, below, you will learn to cultivate self-belief and self-trust. You will overcome negative beliefs about yourself. And you will discover your true value. Plus, you will find it helps with motivation.
Also, read my guide to overcoming negative thoughts.
Confidence Meditation [Script]
1: Sit or stand with confident body language. Place your feet shoulder-width apart. Lift your chin slightly. Straighten your back but keep your spine relaxed.
For our confidence meditation script, we must sit with good posture. Why? Because posture helps to improve both our meditation practice and our confidence.
Positive body language has a direct impact on our state of mind. When we stand or sit with good posture, we feel more confident. [1] Therefore, make sure you have good posture before continuing.
2: [optional] Place your hands in Ahamkara Mudra, the best mudra for confidence
To start to feel confident, we want to use mudras, which are hand 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. Therefore, opening this chakra naturally builds confidence.
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. Use “Square Breathing”.
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, so we relax and focus. Plus, research shows that heightened activity of the parasympathetic nervous system increases 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 that end, we will do a version of Self Enquiry meditation.
Continue to breathe with your eyes closed. Now 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?”
When you ask yourself this question, your mind will look for answers. Essentially, 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 take your mind away from your habitual thoughts and feelings. You move your mind to a point of nothingness. You start to see the divine point of creativity that is your core.
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 our self-image. We are going to see ourselves as confident people. And to do this, we’ll do 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 this self-image. How would you be standing? How would you be acting? What would you be saying? And so on.
Essentially, visualise what you’re doing vividly. Make the picture come to life in your mind.
6: Label your thoughts and feelings to help overcome them.
Naturally, while you’re doing the visualization from step 5 your mind will produce some negative thoughts. Actually, this isn’t a bad thing. Basically, your mind is showing you obstacles in your way to confidence. We now want to remove those obstacles.
All you need to do is label your thoughts and feelings.
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”. 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 effects of negative thoughts and feelings.
Continue for ten minutes.
Final Thoughts
Everyone wants to be confident. Sadly, many of us aren’t.
Too many people suffer from low-self esteem and low confidence. Why? Because of negative thoughts.
We can overcome negative thoughts by using meditation for self-confidence.
The trick is to visualize confidence while reducing the effect of negative thoughts and feelings. This is precisely what we have done in our confidence meditation script.
I recommend doing this meditation for confidence for twenty minutes a day for two weeks. Trust me, it will make you feel crazy good about yourself.
Now, why not try one of my other guided meditation scripts. Or, to truly boost your confidence, book an online meditation lesson with me today.
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
Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison
