Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Meditation for Confidence: 10 Minutes
Meditation Script for Confidence
Begin by sitting in an upright position, taking a moment to adjust your sit bones so that they are even on either side – and really focusing on your spine as you bring it into straight alignment, feeling each vertebra stack, one on top of the other.
If it is comfortable to do so, slightly roll your shoulders back to gently open up your heart, as you place your palms in your lap facing upwards…and gently close your eyes.
Begin by taking a deep breath in through your nose, feeling your stomach expand fully and hold at the top. When you’re ready, exhale with a long audible sigh.
Again, breathe in through your nose, letting your stomach expand, and hold your breath at the top. When you’re ready, exhale with a long, audible sigh. And one more time, inhale very deeply through your nose, feeling your stomach expand…hold your breath at the top, and when you’re ready, exhale with a long audible sigh.
At the end of that breath, just return to breathing at a pace that feels comfortable for you, breathing in through your nose and out through your mouth throughout the course of this meditation.
In fact, for this meditation, if you feel like it, exaggerate the breathing in your ribcage so that on your inhales your ribcage expands and on the exhales it contracts.
Breathing in and out this way generates more energy in your body.
On every inhale, imagine a bright orange light entering through your nostrils – flowing all the way down into your lower abdomen. See this orange light landing approximately two inches below your navel and a couple of inches inwards. Keep breathing the orange light in on every inhale and on every exhale watch it expand into a perfect sphere.
Once you have a beautiful ball of bright orange light a couple of inches below your navel, just focus in on this energy center. This energy center is known as the sacral chakra and is responsible for creativity and for bringing things into action.
You will take this energy now and start to generate a feeling of being ready to take action on growing and expanding your confidence and begin by moving your hips in a circular motion. Allow your hips to gyrate as you wake up the sacral chakra. Really get that energy flowing.
And when you feel as though it’s awakened, pause on moving and take a deep inhale and hold your breath at the top. And when you’re ready, exhale with a long audible sigh.
As you return to breathing at a pace that is comfortable for you, breathe in through your nose and out through your mouth. Allow your awareness now to travel up into the area known as your solar plexus. This is located in between the ribcage, directly in the center of your torso. As you focus in on this space now, allowing your rib cage to expand on every inhale and contract on every exhale, imagine a glowing golden light flowing through your nose on every inhale and turning into a golden ball of light on every exhale. See this golden ball of light forming directly in the middle of your torso.
Because you have activated your second chakra, the sacral chakra, you are geared up to get your third chakra, your solar plexus chakra into action. This is the energy center that governs confidence. This energy center is the one that allows you and enables you to put yourself out there and be truly you.
Keep breathing in the golden light on every inhale and sending it to the energy center on every exhale. And once you feel this perfect ball of glowing, golden light, just focus on it.
Feel the strength and the courage that lives here.
Begin to notice this inner knowing, that you are confident.
Begin to notice what physical sensations this bring to you. You may notice a tingling or a vibrating. What does confidence feel like within your body?
As you feel this confidence within you, you now imagine before you a mirror. And in this mirror you see yourself but there’s something different. This is the version of you that exists when you’re fully confident. What do they look like? How do they carry themselves? What kinds of things do they do?
Really get a good glimpse and understanding of this version of you and feel yourself embodying this version of you now. What does it feel like to be this incredibly confident version of yourself?
It should feel natural and effortless because it is who you truly are.
There’s nothing you need to do. No one you need to prove anything too. Just connect with this confident version of yourself that already exists, and as you’re tapped into that feeling, beginning to feel appreciation towards yourself for doing this work and take that feeling of confidence with you as you begin to wiggle your fingers and your toes…and slowly open your eyes back to the room around you.
Guided Confidence Meditation: 20 Minutes
Guided Confidence Meditation Script
Welcome to this meditation to build your belief in oneself.
Make sure you’re in a very comfortable position in a place where you can easily tune out the outside world…. this session deserves your full attention.
If you’d like, you may close your eyes at any time..
Some people may say that confidence is something that you are just born with and if you don’t have it, you never will … but this is simply untrue… If you feel a lack of confidence, all you need to do is practice it throughout your days …. Just like training a muscle… Allow me to present to you some ways to do this, changing your life dramatically for the better.
Breathe in and breathe out …
You are certain that you are able to breathe deeply whenever you wish … this is the same certainty that lies within everyone … It only needs to be cultivated and nurtured to be brought to the surface…
With your mind’s eye, bring about an image of what the perfect posture of an extremely confident person looks like. How are the shoulders being held on the body of someone who is very sure of themselves? How does the head balance atop the spine of someone who knows they can achieve anything they put dedication towards…?
Now imagine yourself holding the same posture, as if you were looking at a picture of yourself or perhaps a video …
See your neck elongated supporting the head with ease ….
Feel the power of having your chest open and elevated… able to breathe fully …
Notice how your feet are firmly bound to the ground until you decide to walk, then your legs make it effortless to move gracefully along …
When you have confidence, talking to people is enjoyable … and other people look forward to hearing what’s on your mind …
So see yourself now very clearly talking to a loved one with ease … perhaps you can imagine telling them a good idea you are having …. notice how they respond to you with respect and curiosity to know more. …
Now expand this image and see yourself talking in the same manner as you were with your friend yet you are talking to a small group of people and they’re captivated by your essence …
Notice how it’s nice to chat out loud and express what makes you passionate about life … when you are speaking to this group of listeners you know full well that they are enjoying the way you string your words together …
Seeing your posture again in front of this group … shoulders are relaxed and back … head is held high and your chin is slightly raised … a very gentle smile remains on your face as impactful words flow out from your mouth as easily as thoughts ….
Now see yourself finishing up this small gathering and thank others for giving you their undivided attention… they authentically express how they are delighted to have witnessed your confidence and have learned much from all you’ve had to say …
Good…
We are confident when we accept who we are, so right now, see your body in all its beauty, exactly as it was born… and accept it… your body is your spiritual vehicle, so you maintain this biological machine by maintaining a healthy life. You feel a boost of confidence every time you say no to junk food, and yes to health… you feel a rise in confidence each time you exercise, and push yourself past the pain and challenge when working out… life feels better on the other side of confident choices….
You feel your confidence building each time you step right into a fear, rather than running away from it… doing something you don’t want to do because you know it will make you better is your new superpower…
Talk to that person you’ve been too shy to before… apply for that job you didn’t think you were good enough for… say you are going to do more, and make it your priority to stick to your word… Go to that social gathering even though you experience social anxiety from time to time …. you will be proud that you took on something you thought you couldn’t … this is how you build confidence… say no to that cruel craving that is telling you to eat junk instead of nutrition… dance when no one else is dancing… or at least bob your head…
There is an opportunity to build confidence in any situation…
Take a nice deep breath in and imagine yourself now, in front of a large crowd of people with a microphone awaiting your words…
The crowd is hushed in awaiting your speech… You see the kindness that is upon each individual face…
Now is your opportunity to be the embodiment of confidence…
Notice your posture, you are holding yourself with honor and dignity…
As you deliver your message, with the same devotion you were talking to your loved one with, sentences are flowing from you like a crystal clear waterfall… the words you choose are mighty… you are making an impact on each person, but even more so, on the whole of humanity…
You are passionate, you are wise, pure confidence is a natural state for you…
[pause]
You’ve said your last, and most powerful words, and a roar of applause fills the air…
There seems to be a smile evoked on every face you can witness… You can even feel their genuine love for you…
Wonderful.
Now allow this image to fade, yet retain the way it makes you feel… forever…
Now hear yourself saying these affirmations,
I am confident
I speak to others with ease
My posture exudes confidence
Others enjoy listening to me just as I enjoy speaking to them
Nothing can stop me from being completely self-assured
It is easy for me to go to social gatherings and actually enjoy myself while I’m there.
I seek any opportunity to become more confident and more sure of myself.
I make sure to hold my head high in any situation.
Allow these words to go deep within all levels of your being.
Wonderful.
You are confident… you have always been… you just simply forgot… until now…
Rise from your meditation whenever you are ready and please, practice these techniques daily and throughout your life.