(New here? Subscribe to our RSS Feed or via email. Follow us on Facebook or Twitter. Check out excerpts from our book or audio book, and join us on the forum.

“Since emotional processes can work faster than the mind, it takes a power stronger than the mind to bend perception, override emotional circuitry, and provide us with intuitive feeling instead. It takes the power of the heart.”

-Doc Childre, Founder, Institute of HeartMath

I talked about the importance of increasing your self-esteem in Part 1 of this series. Here’s a simple little exercise you can do whenever something–or more accurately–someone throws you off balance and you need to increase your self-confidence. Instead of relying on things improving with the other person first to make you feel better, take back the control for how you feel and give yourself the validation and support you’re seeking

Ready?

It goes like this….

Find someplace quiet that you can sit for a few minutes.
It doesn’t have to be noise-free, but it would be helpful if you felt comfortable enough to close your eyes and breathe deeply. Barring all else, head off to the restroom.

Take three deep breaths, making sure to exhale fully between breaths.
If you really push the air out with your muscles, a deep intake is easier.

Focus your attention on your heart.
Imagine that you are able to breathe in and out from your heart. This often has the effect of instantly relaxing you.

Find something, someone or a situation to appreciate.
Make this easy! If you love touching a beloved pet, then use that. Maybe it’s a sunny day where you’re outside. Perhaps it’s laughing with friends. Whatever you choose, make it something guilt-free and uncomplicated.

Imagine, first, thoughts of appreciation… and then let those thoughts grow into actual feelings of appreciation.
Think of all the ways you’re grateful to this thing, person or situation and let your feelings of gratitude and appreciation increase, let them snowball, let them build in intensity. Let the feelings of appreciation fill you up completely with lightness and joy. Just keep breathing in and strengthening the feeling.

When you feel nice and full of appreciation, direct your attention to appreciating yourself.
Appreciate yourself for who you are, for simply being alive. There’s nothing to prove, nothing to do, nothing to fix. Simply be… and appreciate yourself!

This exercise can take a little getting used to at first. You may find pockets of inner resistance here and there, or just generally feel awkward and weird, even sheepish. But if you stick with it, you’ll find a wonderfully healing inner warmth and deliciousness that’s available whenever you need it.

Spend a few minutes luxuriating in the feeling of loving yourself, of accepting and appreciating yourself.
For some people, this experience feels like some kind of miracle. It’s like the feeling you get when you’re in love, or when your children or family members look at you adoringly, and yet nothing has had to happen for you to feel this way. You’re doing all this yourself, by focusing your attention deliberately.

If you like, you can ask your higher self for guidance on how to handle any challenges you are currently facing and see if wisdom or suggestions come to you.
This may not come as a booming, clear voice — it could be a phrase, or a few words. Or… thoughts or ideas may come to you later on during the day.

When you’re ready, bring your attention back to the current moment and the physical space you are in.

Use as needed!

You can even touch base with your heart in a general way throughout the day as an emotional touchstone and get a little boost of calm.

More centering techniques coming on Wednesday in Part 3 of Taming the cobra. Part 1 is here.

If you’d like to read more about heart-oriented meditations, check out “The HeartMath Solution: The Institute of HeartMath’s Revolutionary Program for Engaging the Power of the Heart’s Intelligence.”

© 2010 Jennifer Newcomb Marine    All Rights Reserved

Our book No One’s the Bitch: A Ten-Step Plan for the Mother and Stepmother Relationship is a hands-on manual designed to help you navigate some really strange, disorienting territory. Get your bearings, learn tips and tricks for diffusing conflict and creating cooperation, and create inner peace no matter what. Coming this month! A beta version of a brand new, in-depth, stepmom/mom transformation course… and details on private consultations.

Related Posts:

• The Power of Being Naked
• Digging up the dirt to plant flowers
• The guilt of gossip
• On not even peeking behind the curtains, because there are no curtains