(with gentle confrontation of inner doubt)
Let’s begin by arriving.
Find a posture that feels steady and alert.
Let your hands rest naturally.
If you feel comfortable, close your eyes—or soften your gaze.
[pause ~15 sec]
Bring your attention to the breath.
Just the gentle rhythm…
Inhale…
Exhale…
No need to change it. Just feel it.
Let the breath lead you into the present.
[pause ~20 sec]
Now shift awareness to the body.
Feel the weight of your body being held.
The ground is beneath you. You don’t have to hold yourself up alone.
Notice any areas of tension, and if it feels right—let them soften.
[pause ~30 sec]
Begin to scan slowly through the body—
Forehead, jaw, shoulders, chest, belly, legs.
Let everything be as it is.
Noticing what is present without needing to fix anything.
[pause ~30 sec]
Now, gently bring to mind a moment of self-doubt.
It could be recent. Or something lingering.
Something simple or something that has stuck with you.
For example…
Maybe you hesitated to speak up in a meeting.
Or questioned whether you’re good enough to finish something meaningful.
Maybe you told yourself: “Who am I to do this?”
Let one such moment arise.
And without judgment, just observe it.
[pause ~30 sec]
Now—here’s the invitation:
Can you sit with this moment of self-doubt… without collapsing into it?
Notice what your mind is saying.
Maybe it’s whispering:
“You don’t have what it takes.”
“You’re not ready.”
“You’re falling behind.”
What if these were just thoughts—not truth?
Just the mind doing what minds do:
Trying to protect. Trying to predict.
But often, just noise.
You are not your thoughts. You are the awareness behind them.
[pause ~45 sec]
Now, try this:
Let yourself feel the self-doubt fully—without pushing it away.
And at the same time… know that you don’t have to believe it.
Say silently to yourself:
“This is just the mind talking.”
“I can hear this doubt—and still move gently forward.”
Can you sense that freedom?
That self-doubt can be present—and you can still act, still speak, still create?
[pause ~45 sec]
Let that possibility settle in your body.
You can feel uncertain—and still keep going.
You can feel afraid—and still show up.
[pause ~30 sec]
Now come back to the breath.
Feel this breath… and this one.
Each breath a reminder:
You’re alive. You’re present. You’re already enough.
[pause ~30 sec]
Let awareness widen again to the body.
The feet, the seat, the space around you.
Grounded. Breathing. Aware.
[pause ~20 sec]
We’ll close this practice with the sound of the bell.
Let it anchor you in clarity, calm, and quiet strength.
[Ring bell once]
[pause ~10 sec]
[Ring bell again]
[pause ~10 sec]
[Final bell]