Use this guided mindfulness meditation podcast for self-love, self-esteem and happiness hosted by Golareh, to build your self-confidence, learn to love and respect yourself, value and grow your own happiness and develop inner peace. This guided meditation comes with a breathing exercise, a full body scan for relaxation and a visualization exercise that will teach you how to control and master your own thoughts and separate your true essence from self-sabotaging thoughts. 

Learning to master your thoughts will help you not only to build your self-confidence, but to also let go of any insecurities, manage depression, and lower anxiety and stress levels. With continued practice, mindfulness meditation will help you become happier, offering you calmness and tranquility and a mind that is at peace and relaxed. This mindfulness meditation for self-esteem and self-love will also help with your motivation and creativity.  

This guided meditation is 15-minutes long and comes with theta wave binaural beats to help you achieve a deeper meditation. To maximize the benefits of the binaural beats, listen to this meditation with headphones set at a medium volume.  

We recommend you do this exercise in a sitting down position. You can follow the 7 points of meditation posture:   

First, check your legs. Do this by sitting comfortably with your spine erect. It is very important that you find a position that is comfortable for you. You can sit on the ground with pillows or meditation cushions under you. You can sit in either the lotus position, or with your legs crossed, or in a Burmese position with your legs crossed, but not on top of each other. You can even stretch your legs out in front of you. If you are not comfortable on the ground, you can sit in a chair or a sofa. The most important thing is to keep your spine erect. If you have back problems, you can lean back against a wall or the back of a chair. Whatever position you assume, make sure it’s active and not passive. In other words, make sure you’re not resting in your position as that can increase your chances of falling asleep.   

Second, check your arms and hands. Depending on the type of meditation you are doing, you can choose from any variety of meditation hand positions. For the purposes of this meditation, rest your hands on your knees or thighs, palms facing up and relax your fingers.   

Third, check your back. Elongate and straighten your spine, but don’t tense up.   

Fourth, check your shoulders. Raise your shoulders up towards your ears and then roll them back so that your shoulder blades move downwards. This will open up your heart and improve your breathing.  

Fifth, check your neck and head. Keep your neck tall, but tilt your head slightly down so that your chin is slightly tucked in.   

Sixth, check your jaw, mouth, and tongue. Relax the muscles of your face. Allow your teeth to slightly part, so that you’re not biting down. You can keep your mouth closed, or just lightly open so that air can escape. Keep your tongue in a neutral position or rest the tip of your tongue behind your upper teeth, where they meet the gums.  

Seventh, check your gaze. You can either close your eyes, or rest your gaze two to four feet in front of you in an unfocussed manner. For those who tend to fall asleep during meditation, an open-eye practice may prove more effective, but some prefer a closed-eye approach which they find improves their ability to focus inward and go deeper into their meditation. As you develop your meditation practice, you will know which gaze works best for you. Just be sure to decide on a gaze before starting your meditation so that you’re not going back and forth during the session.

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Thanks for listening and happy meditating.