A 5-Minute Confidence Meditation Script

Introduction 

Genuine confidence arises when we accept this moment, and ourselves, just as is. This confidence meditation script guides the listener into an embodied experience of presence. Having grounded in breath awareness, we are invited to accept the entirety of what we notice, even if unpleasant. The result is a calm and clarity that’s independent of our circumstances, the ground for authentic self-confidence.

Anxiety is dependent on a mind that’s preoccupied with the future. One antidote to anxiety then, is guiding the mind back to the present moment. In this 5 minute meditation script for anxiety, we do just that. The listener is invited to ground their awareness in the body, surrendering to gravity and the connection to the earth. Held by this supportive presence, we can then turn attention to sensation in the body, observing what’s present.

The practice centers on accepting what’s present, softening around it and letting it go. All the while, we remain supported by the body and breath. By practicing presence with this moment as is, we build trust in our natural state of calm and clarity, and find confidence in our own resiliency.  

Here’s a Sample of the “A 5-Minute Confidence Meditation Script” Guided Meditation Script:

This is a 5-minute “breathing space” practice
that you can use anytime, anywhere
to regain calm, clarity and confidence.

To begin,
become physically still,
wherever you are,
either lying,
sitting,
or standing.

Choose a posture
where you’ll be as comfortable
as possible,
and lightly close your eyes.

Bring your awareness to
whatever is going on for you
right now.

Give the weight of your body
up to gravity.

Allow your weight to sink into
the points of contact
between your body and the floor,
the chair,
or bed.

What sensations are there right now?

If you notice any tension
or resistance
towards painful
or unpleasant sensations,
gently turn towards them.

Accept them
as best you can.

If you begin to tense around the breath,
then let go a little bit more with each outbreath.

Soften
into gravity.

Notice any thoughts
as they arise and pass through the mind.

How to Use the Calm, Clarity and Confidence Script

This confidence meditation script can be practiced in just 5 minutes, but you’re welcome to expand the practice by incorporating longer, mindful pauses as appropriate. As with any guided meditation script, the practice will feel more authentic if you’re confident making it your own.

This process of individualizing a meditation script begins with repeated reading of the material. Incorporate this script into your own practice until you embody the words you are speaking. Some meditation guides may choose to read from the script word for word as they guide others, while some may use the script for reference only. There is no right or wrong, and only you know what feels best for you and your students.

You may use this self-confidence meditation script in the following ways:

Audio or video meditations may be helpful for the following:

No matter how you share it with others, this guided meditation script will become more powerful the more you incorporate it into your personal practice. So, use it for yourself, or apply the confidence it builds to share mindfulness with others.

Conclusion

It is a mistake to think confidence comes from external praise or achievements. Genuine confidence comes from within. It’s built on the calm and clarity we find when we cease identifying with circumstances, thoughts, and emotions and instead, connect to the mindful awareness that registers this fleeing phenomena. This confidence meditation script offers 5 minutes in which to practice presence with such spaciousness.