This is a simple six step meditation / reflection which will help yo focus on your strengths, and help you build your self esteem. It will also teach you to value the gift of life and love the experience of living.
STEP 1: Sit down comfortably. If you are used to meditation, you can take on the posture of Sukha Asana; or you can sit on a chair with a straight back, feet firmly placed on the ground, and hands resting gently on your knees.
STEP 2: Now close your eyes; take a deep breath. Inhale slowly and deeply, till you feel your abdomen and diaphragm expanding. Breathe out slowly; exhale through your nostrils and if necessary, through your mouth to ensure that your lungs have released all the carbon dioxide.
Breath in - and breathe out. Repeat four to five times, till you feel completely relaxed.
STEP 3: Feel the breath entering and leaving your body. Be aware of your breath as a life force - vital, positive, infusing you with new life and new energy every time you breathe. As you inhale, feel your connection with the Universe which sustains you and surrounds you, feel your connection with the five elements; as you fill your lungs with air, be aware that the five elements are also a part of you. Feel your interconnectedness with all that is. Feel your sense of belonging to this Universe.
As you breath out, throw out all the negative energy building up within you. Empty your consciousness along with your lungs. Empty out all that is getting you down, pulling you down to despair and frustration. Feel lighter; feel that you belong to the Universe.
STEP 4: New begin the process of visualisation.
OPTION A: (For those who used to computers) - Create a mental picture of yourself, seated before a monitor. Open the folder MY DOCUMENTS. Open the folder with your name in block letters. Imagine the word files stored in the folder: ENTER one after another - Confidence, Enthusiasm, Positive thinking, Energy, Love, Friendship, Success, Achievement, Growth, Maturity, Wisdom, Peace, Prosperity .....
Your personal folder is being filled with all the positives of life. Go over the folder - and feel good about yourself!
Next - visualise the list of negatives that come up before you - diffidence, discouragement, disappointment, frustration, lack of opportunity, failures and so on .....
As each negative flashes on the monitor, select and DELETE each one so that it disappears from your screen - and your personality. DELETE each negative firmly and deliberately.
Now, your personal folder is free of all negatives and overflowing with positives. Internalise the positives in the CPU of the mind. Feel your own sense of self worth and self esteem.
You are a wonderful and unique being -- and you can write your own success story!
OPTION B: (For those who are not familiar with computers) - Visualise yourself seated at an executive table. Before you is an IN-TRAY. It is full of envelopes addressed to you. Each one has a label: Confidence, Enthusiasm, Positive thinking, Energy, Love, Friendship, Success, Achievement, Growth, Maturity, Wisdom, Peace, Prosperity .....
Your IN-TRAY is full of all the positives of life. Visualise yourself opening each envelope carefully, and filing away their precious contents in your personal folder: Your folder is now full of all the good things of life.
Next visualise yourself turning to another tray - marked FOR DISPOSAL. Int his tray are piled up all the negatives that you really do not need. Pick up each one carefully - visualise each negative as an old, frayed paper or letter - look at what it contains, and then, firmly and deliberately, tear up each paper - tear it into tiny bits -and put the torn pieces in the waste paper basket under your table: diffidence, discouragement, disappointment, frustration, lack of opportunity, failures and so on .....
Now, your personal folder is free of all the negatives and overflowing with the positives. Feel your sense of self worth and self esteem. Realise that you are a wonderful and unique human being who can write his / her own success story !
STEP 5: Hold the visualsiation of your self-worth and self-esteem till it is completely internalised. Feel the positive vibrations around you. Hold the picture of yourself as a positive, energetic, vibrant, vital person. You are unique and valuable - and you are the architect of your own destiny.
STEP 6: Rub the palms of your hands together and lace them gently on your eyes. Open your eyes slowly and see yourself filled with light and fragrance, full of positive energy.
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