Affirmations, then one good thing from today. Music underneath
The afternoon dip, when there is still half a day left and not much left in you. Eleven minutes to get some back.
About 11 minutes with Steven Webb's calm voice.
A ball of golden light comes down through the crown of your head and fills you as it goes. Three lines about being capable, then you go looking for one good thing already in today. It might only be a phone call. Even the roughest days have something in them if you stop long enough to look.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
The afternoon dip. There is still half a day in front of you and not much left in you.
This is not the deep sit. It is the eleven minutes that get you back on your feet, which is why it goes in the middle of the day rather than either end of it.
What happens in this meditation
Settle and let the body do what it already knows how to do. No work on the breath.
Then a ball of golden light above the crown of your head, coming down through you and filling you as it goes.
Then three lines, said twice each. I am confident in myself and my abilities. I have the inner strength for whatever comes. I have the energy to get through today.
Then you go looking for one good thing already in this day, past or still to come. It counts a phone call. Then five to one and back.
How to get the most from it
Eleven minutes, so it fits a lunch break with room to spare.
Eyes closed if you can, or a soft gaze a few feet ahead if you are somewhere public.
Say the lines as questions rather than claims if they feel hollow. What would it be like if that were true today? The feeling matters more than the words do.
Questions people ask
Do affirmations work if I do not believe them?
They do more than you would expect, because you are not arguing with yourself. You are asking what it would feel like, and the body responds to that.
What if I cannot think of anything good about today?
Look smaller. A cup of tea that was right. A message from somebody. It is not about the day being good, it is about noticing you did not stop long enough to check.
Can I do this at my desk?
Yes. Eleven minutes, sitting, nothing to do with your breath, and nobody has to know. Headphones help if the room is loud.
Read along
The transcript
It follows the audio. Press any line to jump there.
confidence · joy · visualisation
Read the transcript
Welcome to this afternoon's meditation. It's designed to rejuvenate your mind and spirit. I'm Steven Webb and
my mission is to help overthinkers find inner peace.
This meditation will focus on boosting your confidence, energy and joy, helping you to face the rest of the day
with a newfound sense of wisdom and enthusiasm. them So please find a comfortable seat or a
position that suits you. Wiggle your body a little. Wiggle your arms and settle them down.
And when you're ready, gently close your eyes if you wish or soften your gaze to just a few feet
in front of you.
And just while you're settling in, I am the host of Stillness in the Storms and you can find the
link to this podcast in the notes below and how you can support these meditations
and my work. And also how I can help you find a little inner peace when the mind is relentless
and the world feels so chaotic.
So let's start by taking a deep breath, an intentional breath that you inhale deeply.
Whether it's through the nose or the mouth is totally up to you, allowing the lungs to feel with fresh
air.
And now that we've got that breath out the way will allow the body to settle in and Allow your
breath to settle into whatever rhythm it feels comfortable doing
The rest of the meditation, we won't get involved in the breath.
We won't get involved in the body relaxing.
The body knows how to relax. The body knows how to breathe.
And we're just gonna sit here and
allow it to happen. Almost like you're giving the body and the mind
permission to do what it knows how to do best.
So you just allow your face and your eyes and your cheeks to relax. Allow
your neck and your shoulders to relax.
Allow the rest of your body and your legs and your arms all to relax.
Breathing in calm. Breathing out relax
And as everything's becoming slightly quieter, the mind's becoming slightly quieter.
The world out there seems to become slightly quieter.
And you may feel that the body is becoming slightly heavier. Really it's just becoming more
deeper in a sense of grounded.
Becoming more aware of this moment.
And everything that's going on in this moment.
You're aware of when your thoughts come. And
you can smile and Thank you for the thought.
We're just relaxing into this moment.
So when you're fully grounded and connected to this moment.
Just imagine a ball of radiant golden light. Hovering just above the crown of your head.
And as you breathe in, visualize this light descending down over your body. Filling every cell
with vibrance and energy.
You can feel the warmth of the light as it makes its way through your body.
And you feel the extra energy and confidence in your heart. And
the way it's just filling your whole body.
And as you bask in this glowing energy.
Just repeat these affirmations. And you can do it silently or out loud, up to you.
But really feel them throughout your body.
What does it mean to be this affirmation? What does it mean for this affirmation to be absolutely true?
I am confident in myself and my abilities.
I am confident in myself and my abilities.
I have the inner strength to face any challenges that comes my way.
I have the inner strength to face any challenges that comes my way.
I have the energy and the resilience to get through today in the best possible way.
I have the energy and resilience to get through today in the best possible way.
And for each affirmation resonating within you, fortifying the self-insurance, the confidence you need
to Do whatever you need to face this afternoon and this evening.
Just know that you're ready within your heart and your whole body.
And now shift your focus to your heart centre.
Imagine your heart radiating waves of joy. They're
like ripples in a pond that with each wave let this joy spread throughout your whole body.
And as this joy spreads throughout your body, bring to mind something that's happening today that
is good and something you're going to enjoy. It may be something later or it may have been something earlier
this morning.
But it's a matter of finding joy in every day. We may not always see it and take that time
out to take
notice of it.
And as we're feeling this joy and we're understanding that every day does have some joy in it.
And sometimes we need to get this energy back and get ready for the rest of the day. In a
moment I'm going to count back from five and we're going to come back to the awareness of the room
and I want you to bring back this energy with you. This wisdom and energy and joy that you're
ready for the day. No matter what happens, you've got this. You've got the ability to just step
back and and you're ready.
So as you bring your awareness to your breathing in and breathing out,
bring your awareness to the room around you
as five
Four. Just gently open your eyes. Three. Shake out your arms. Two.
Take a deep breath with just some more energy and just have a smile on your face. And you've got
this. You're ready for the day. Feeling that little bit more energised, a little bit more wiser, and you're ready
with confidence. And you know that even on some of the toughest days, There's joyous moments.
There's a wonderful phone call or the wonderful experience. There's always something that we can look forward to or
take from the day. Wishing you a wonderful, confident energy filled day
