Cambridge Dictionary defines confidence as “the quality of being certain of your abilities…”. It sounds simple on paper, but many people struggle with the belief in their power and wisdom.
Studies show that those with lower self-confidence feel they have little control over the events in their lives. There’s an increased likelihood to be affected by external influences. This quality sets them up to be overly influenced by other people. On the other hand, those who are habitually confident possess faith in their ability to navigate life’s challenges. They are assured of their internal and social abilities.
Fortunately for most of us, confidence is not a birthright, but a skill. There are many things one can wield in their confidence-building arsenal. Meditation is a free way to build trust in yourself.
This guide covers what confidence meditation is, four techniques to try, and a step-by-step practice.
What is Confidence Meditation?
You will notice a confident person appears relaxed in social situations. They seem to breeze through challenging circumstances without much anxiety. Confidence meditation uses both bodily relaxation and affirmations to help you access self-trust. Meditation on confidence can deepen the understanding that everything you need is inside.
When you repeatedly practice confidence meditation, you strengthen your intuition’s clarity. You can also grow trust in your innate sense of worthiness. It is easy for us to “know our worth” intellectually, but it doesn’t mean we believe it. Confidence meditations prepare us to act from this genuine place of self-love and ease.
There are many scenarios where one can use meditation on confidence. One study took a sample of 50 students who were going to give a public speech. It found that 75% of them feared public speaking. 95% of students believed they could overcome fear through proper training. Confidence meditations can prepare you for dates, interviews, and difficult conversations. When you learn to trust your ability to identify your wants and needs, you are better able to secure them.
How Confidence Meditation Can Help Boost Confidence?
Genuine confidence is not tied to the ups and downs of others’ opinions. It is not swayed by popularity and influence. Some teachers describe it as the deeper experience of our true nature, an unchanging source of life and love that flows through us. Spiritual teacher Deepak Chopra says that meditation takes us beyond thought and feeling, to the source of our being which he calls our “true self”.
Meditation gives you a chance to notice, and loosen your grip on, the limiting beliefs and stories that hold you back.
A study in the Journal of General Internal Medicine tracked 465 chronically ill patients and their experience with mindfulness meditation over 12 months. The research found that mindfulness meditation increased their bodily awareness while decreasing their inclination to ruminate or attach to negative thinking. Some researchers describe meditation as loosening the boundaries between our limited sense of self and the holistic connection with life. Meditation on confidence can help us build a deeper sense of faith in ourselves in relation to the world.
Signs of Low Self-Confidence
Now you have a brief understanding of what true confidence is. It is equally important to be able to identify the absence of it. In this section, we will list the obvious and subtle signs of low self-confidence or self-esteem. With a heart full of self-compassion and eyes seeking truth, we can use these identifiers to gauge where we stand as we build confidence.
Healthcare professionals have identified the following symptoms of low self-esteem:
- Making hurtful jokes about oneself
- Talking about ourselves in a negative light
- Rejecting compliments
- Avoidance of goals/dreams for fear of failure
- Overreacting to criticism or disapproval
- Excessive focus on one’s personal challenges
- Avoiding social life
This is not an exhaustive list. Professionals have also listed symptoms as serious as anxiety, depression, addiction, and more.
Most people are prone to these symptoms at one point or another. The point of this list is not to self-condemn, but to identify our personal experience at this time. As we mentioned before, self-confidence is a practice! Gather your resources and do what you can.
Best Confidence Meditation Techniques
There are many styles of meditation that can increase your confidence. Here are a few that are well known.
Gratitude Meditation
Gratitude meditation can improve overall positive feelings towards yourself and others. Being patient with yourself and warm to others are two important ingredients in a recipe for true confidence. In a gratitude meditation, focus on an object for which you are thankful. When you have this object in your mind, begin to focus on the warm feelings the body begins to produce. As you practice gratitude, you may start to notice more friendships and opportunities in the world.
Transcendental Meditation
Some research links Transcendental Meditation to social self-confidence. Transcendental Meditation (TM) was developed by Maharishi Mahesh Yogi in the 1950s. It is a style of meditation where you silently repeat a mantra to promote bodily relaxation, and it is taught by certified TM teachers, who give each student a personal mantra. A mantra is a word or sound that supports concentration. In simpler mantra meditation, you set aside time, choose a word or sound yourself, and return your awareness to it as the mind wanders.
Mindfulness Meditation
Mindfulness is the purposeful experience of the present moment through non-judgmental awareness. This means as thoughts arise during meditation, you watch them without commentary. Another object to observe neutrally during mindfulness meditation is the breath. You take note of the present moment as an unbiased observer for a set time. By building mindfulness, you may enjoy a greater sense of confidence and life satisfaction.
Visualization Meditation
Visualization meditation is one way to build confidence. With this type of meditation, you use your sensory imagination to induce a state of relaxation. Think “happy place.” From this tranquil state, picture yourself succeeding in a future scenario. Close your eyes, relax your body, and imagine how “being confident” would feel, look, and sound. Those who practice visualization may increase their confidence in their abilities by envisioning an ideal self.
How to Practice Confidence Meditation
- Find a quiet place to sit. It is best for you to be upright, if you can, when you practice a confidence meditation.
- Set a timer. Do not burden yourself with clock-watching. This meditation can be anywhere from 5 minutes to an hour. Beginners can start with shorter times.
- Let go of your to-do list. Thoughts will naturally arise. Just let them go as soon as they enter your awareness.
- Relax your body. As we mentioned before, confidence and relaxation go together. Release any tension you can find in the body.
- Practice self-honesty. In your relaxed awareness, ask the mind to reveal any limiting beliefs that impede you from believing in yourself. With non-judgment and curiosity, question those beliefs. If you can, let them go.
- Picture this. Imagine yourself accomplishing a goal or being generally confident. Try to use as many imaginal senses as you can. What would it feel like? What would it look like? What do you hear in this scenario?
- Thank yourself. Turn a sense of gratitude to yourself for investing in your confidence.
- Return to your surroundings. Open your eyes and invite movement into your body.
Other Tips to Improve Self-Confidence
Meditation is a great way to set the tone for your self-confidence practice. Here are some other daily practices that you can use.
- Say affirmations in the mirror. You must be able to look yourself in the eye and say something kind. It can be as short a phrase as Marisa Peer’s “I am enough” or something of your design.
- Power pose. You have probably noticed confident people aren’t afraid to take up space. Stick your chest out. Hold your head high. Strike any pose that enhances your sense of physical capability.
- Write it out. Identifying your strengths is a great way to improve how you view yourself. Make a list of your best accomplishments and attributes. Take the time to soak in this form of self-appreciation.
- Identify your principles. When you align with your values, you are practicing self-confidence. Knowing what you value gives you a framework of action in moments of self-doubt.
- Work it out. We know the body and mind are interconnected. When you take care of your body you are taking care of your mind. Research and popular science tell us that exercise is a great way to improve overall well-being. Tending to your general well-being is a step towards confidence.