Hey dudes and dudettes! Happy Meditation Monday! Just wanted to share a meditation practice I’ve been experimenting with lately. It involves building up your self-esteem through positive affirmations and mantras, and it’s super easy to do!
I think it’s safe to say that we all deal with insecurities and self-esteem issues from time to time. This is something I’ve been recently exploring with myself lately. If you haven’t read my previous article on old emotions resurfacing, check it out here.
Step One: Acknowledge your insecurities and explore their root causes (5-10 minutes):
1. Sit or lay down in a quiet area where you won’t be disturbed. If you want, light some incense (I use Nag Champa, Lavender, or Jasmine) or turn on some calming music.
2. If sitting up, position your hands in the cradle mudra (picture here)
3. Take a few moments to clear your mind by focusing on your breath. Inhale slowly and deeply and exhale the same.
4. Begin to focus on your insecurities and self-esteem issues. Explore their root causes and be honest with yourself.
5. As you continue to explore your insecurities, start focusing on releasing them. I recite a Buddhist mantra that helps relinquish fear and insecurities: Om Tara Tuttare Ture Soha. Check out the tutorial here:
6. Recite this for as long as you’d like. Once you feel centered and more peaceful, proceed with step two of this meditation.
Step Two: Positive Affirmation and Gratitude (5-10 minutes)
1. Once you feel more peaceful and centered, focus on your breath and breathe in Love and Gratitude. Begin to surround yourself by loving energy and focus on the positive aspects of yourself.
2. Recite a positive affirmation. It can be anything you want as long as it’s loving. I try to recite an affirmation opposite of what I lack or how I negatively view myself. Here’s the affirmation I use: “I am a Beautiful Being worthy of Love, Success, and Appreciation”.
3. Try to recite this affirmation for at least two minutes and continue to build from there. If you use Japa Mala Beads (Buddhist meditation beads) try to recite this affirmation a full 108 times on each bead.
4. Make sure to breathe deeply and focus on surrounding yourself with loving energy.
5. Once you feel ready to complete your meditation, hold your hands in prayer pose and say a prayer or affirmation of gratitude. Focus on infusing your practice throughout your day.
This is just one of many meditation exercises you can practice on a daily basis. I’ve already had pretty good results using this practice, and will continue using it on a regular basis. You should also try jotting down your feelings in a journal on a daily basis, before and after your meditations. You’d be surprised on how much of a difference you’ll feel after 15 minutes.
As always, be patient with yourself; make a commitment to resolve your emotional issues at your own pace. I truly hope this helps you on your journey!