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Feel More Confident

Cory Muscara






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Feel More Confident

In this meditation, we will practice strategies to feel more empowered, strong, and confident.

Hey there, welcome.

I hope you're having a good day.

In this session, we're going to explore

how to feel more confident, especially

in those moments where maybe we're

not feeling so good about ourselves.

Let's start by finding

a comfortable position.

You could be sitting down.

You're also welcome to stand.

And if it feels okay to do

so, you can close your eyes.

And let's take one deep breath together.

In through the nose.

Slowly out through the mouth.

Inviting your jaw to relax.

Letting your shoulders be at ease.

And let your belly area be nice and soft.

In this session, we're going to

explore the difference between

a happy body and a sad body.

So what do I mean by this?

Well, think to a time where you felt sad.

Maybe you had a moment today where

you felt like things weren't going

well, and you got a little upset.

When that happens, something

also happens in our body.

Our body looks a certain way.

We might drop our head down

because we're not feeling good.

Maybe our shoulders roll forward.

Maybe we start to slouch.

So just take a moment to try this.

If you were to put on your sad body.


You're feeling really sad,

things aren't going well, you

don't feel good about yourself.

How would you hold your body?

Would your head point down?

Would there be a frown on your face?

Would you maybe cross your arms?

Try this out.

Put on your sad body right now.


Really sad.


Now, imagine you were really happy.

Things were just going really well.

You feel really good about yourself.

Everything feels positive.

You really like being you.

Now, what does that feel like?

How do you hold your body

when you're feeling that way?

Try that one out.

Maybe you notice that

you're smiling right now.

Maybe you're sitting

a little more upright.


The chest is open.

The shoulders are back.

What are your hands doing?

Are they crossed?

Are they open?

Just notice all these little differences

that come with your happy body.

You're confident.

You're feeling good in this moment.

Okay, good.

Now switch to the sad body.

Whoa, what does a sad body look like?

Yeah, really sad.

The head down, the face is pouty.

I don't want to look at

anyone or talk to anyone.

Sad body.

Okay, switch.

Happy body.

Oh, what does happy body feel like?


Open, more upright.

Maybe a smile, sense of

confidence in your face.

Okay, switch to sad body.

Whoa, sad body.

Sad body.

Really sad right now.

Switch back.

Happy body.

And switch to sad body.

And one more switch to happy body.


Now do you notice how each time

you do this, you can actually

change the way you feel.

When we put on our sad bodies,

we tend to feel a little more

sad, and that's not always bad.

Sadness is a part of being

human, and sometimes we have

to let ourselves feel sad.

Other times though, we want

to feel a little better.

We want to feel a little more positive

or more confident in ourselves.

And one way to do that is

to put our happy bodies on.

Notice right now is your happy body on?

Is your sad body on?

Or there's some other body there.

So let's just spend about 10, 15

seconds just holding our happy body.


Try that one on now.

Ah, happy body.

Breathing into your happy body.

Noticing how it feels.


So this is a simple strategy

you can use throughout the day.

Maybe you notice after a test, if you

don't get a good grade, you might notice

that your sad body starts to come out.

In those moments, you can practice

shifting, putting on your happy body.

Maybe you wake up in the morning,

you're feeling a little tired.

Not sure if you really

want to go to school today.

In those moments, try

putting on your happy body.

Ah, a little more upright, maybe a

subtle smile on your face, standing tall.

You can do this in any moment.

So let's take one more deep

breath into our happy body.

Breathing in.

And slowly letting it out.

Great job.

When you're ready, you

can let your eyes open.

And as you go about your day today, see

if you can try putting on your happy body

a few times and see how it feels for you.

Thanks for meditating with me.

I really enjoyed it.

I'll talk to you soon and

until next time, take care.

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