In times of trial and hardship, it can be difficult to feel strong and empowered. This is because we usually look to external factors to help us feel confident and capable. It’s easy to forget that empowerment comes from within. Here’s a meditation script to empower the self.
Begin in a comfortable seated position. You can sit in sukhasana, with one shin crossed over the other, or vajrasana, with your heels under your hips.
Scan the body from the top of the head to the tips of the toes. Sit upright, and feel your spine lengthening up skyward. Tilt your chin slightly upward, so it’s parallel to your chest. Soften your eyebrows, then close your eyes.
As you close your eyes, begin to visualize yourself climbing up the summit of a mountain. Imagine as though you were truly there. Feel your feet against the earth, and the cool air against your skin.
You can even take this visualization a step further by imagining the twittering of birds around you, or perhaps the babbling of a nearby brook. Take in all the possible sounds, smells, and sensations as you continue to ascend up the summit.
When you reach the top, survey the view before you. Perhaps you can see the vast, glorious sunset in the distance, or maybe you can see snowy hills. As you observe these sights, how do you feel?
Do you feel strong or accomplished? Do you feel courageous and successful? If you feel none of these, simply observe whatever feelings come and go. Recognize that this ascent was your success, and you are allowed to feel confident and powerful in this very moment.
When you are ready, simply let go of this visualization. Come back to your breath, and become aware of your inhalations and exhalations.
Then, feel the weight of your body on your floor, pillow, or chair. Finally, open your eyes. Take a few moments to observe how this mediation made you feel. Remember that this meditation script to empower the self is always here for you when you need it.
