Self-Esteem Meditation: Why It Works & How to Do It

Meditation has been shown to have a profound effect on our mental well-being, including our self-esteem. In this blog, we’ll delve into the connection between meditation and self-esteem and explore different types of meditation techniques that can boost your confidence.

We’ll also provide step-by-step instructions on how to practice meditation for self-esteem, tips for incorporating it into your daily routine, and share how consistent meditation can transform the way you see yourself. Let’s take a journey inward and discover the power of self-esteem meditation.

The Connection Between Meditation and Self-Esteem

Meditation, especially mindfulness, has a profound positive impact on self-esteem by fostering a deeper understanding of oneself. This practice helps combat low self-esteem, developing a stronger sense of self-awareness and self-acceptance. Embracing one’s flaws and cultivating feelings of compassion towards oneself are key benefits.

Incorporating meditation into a daily routine nurtures a healthy self-esteem, allowing you to release negative self-talk and focus on the present moment. This shift in focus breaks the grip of self-doubt and cultivates feelings of compassion, making meditation an essential tool for building confidence.

Different Types of Meditation Techniques to Boost Self-Esteem

There are several meditation techniques to enhance self-esteem. All of them are effective—choose whichever appeals most to you.

Loving-Kindness Meditation

Loving-Kindness Meditation (LKM) is a type of meditation that originated in Buddhism and is designed to cultivate feelings of love, kindness, and compassion towards oneself and others.

The practice involves silently repeating phrases or mantras that express love and goodwill towards oneself, loved ones, acquaintances, and even people who may be difficult to deal with. The phrases typically follow a specific order, starting with oneself and moving on to others.

The goal of LKM is to generate positive emotions and feelings of interconnectedness and compassion towards all beings, regardless of their background, beliefs, or actions.

Research has shown that LKM can have a variety of benefits, including improved well-being, reduced stress and anxiety, increased positive emotions, and improved relationships with others. LKM is often practiced in combination with other types of meditation, such as mindfulness meditation, and can be done individually or in a group setting.

Mindfulness Meditation

Mindfulness meditation is a type of meditation that involves focusing one’s attention on the present moment, without judgment or distraction. The practice originated in Buddhist traditions and has since been adapted and studied in secular contexts.

Mindfulness meditation typically involves sitting in a comfortable position with eyes closed, and focusing on one’s breath or other sensory experiences, such as sounds or bodily sensations. When thoughts or distractions arise, the meditator is encouraged to simply observe them without judgment and return their focus to the present moment.

The goal of mindfulness meditation is to develop a greater awareness of one’s thoughts, emotions, and physical sensations, and to cultivate a sense of calm and acceptance in the face of life’s challenges.

Research has shown that mindfulness meditation can have a variety of benefits, including reduced stress and anxiety, improved focus and attention, and increased feelings of well-being. Mindfulness meditation is often taught in a structured program, such as Mindfulness-Based Stress Reduction (MBSR), and can be practiced individually or in a group setting.

Self-Compassion Meditation

Self-compassion meditation is a type of meditation that involves extending kindness, care, and understanding towards oneself. The practice is rooted in the concept of self-compassion, which involves treating oneself with the same kindness, concern, and support that one would offer to a good friend.

Self-compassion meditation typically involves sitting in a comfortable position and focusing on one’s breath or other sensations, while silently repeating phrases or mantras that express self-compassion and self-love. Examples of phrases used in self-compassion meditation may include “May I be kind to myself”, “May I forgive myself”, or “May I accept myself just as I am”.

The goal of self-compassion meditation is to cultivate a sense of warmth, acceptance, and self-love, and to reduce negative self-talk and self-criticism.

Research has shown that self-compassion meditation can have a variety of benefits, including reduced stress and anxiety, increased feelings of self-worth and self-esteem, and improved emotional regulation. Self-compassion meditation can be practiced individually or in a group setting, and is often taught as part of mindfulness-based interventions or cognitive-behavioral therapy.

Step-By-Step Guide to Practising Meditation for Self-Esteem

  1. Create a Calming Environment:
  • Find a quiet space where you won’t be disturbed.
  • Enhance your environment with elements like soft lighting or soothing music to promote relaxation.
  1. Choose a Meditation Posture:
  • Explore different meditation postures.
  • Opt for a position that feels comfortable and supportive for your body, whether it’s cross-legged on a cushion or sitting in a chair.
  1. Focus on Your Breath:
  • Take deep breaths in and out.
  • This practice helps you connect with the present moment and fosters a sense of inner calm and self-confidence.
  1. Manage Wandering Thoughts:
  • As you meditate, it’s natural for your mind to wander.
  • Whenever you find your thoughts straying, gently guide your attention back to your breath. This will increase self-awareness and help calm the thinking mind.
  1. Explore Meditation Techniques:
  • Delve into techniques such as loving-kindness meditation or gratitude meditation.
  • These practices nurture feelings of compassion towards yourself and others.
  1. Consistency is Key:
  • By following these steps regularly, you can establish a meditation practice that bolsters the development of healthy self-esteem.

Remember, meditation is a journey. Be patient with yourself and embrace the process.

Tips to Incorporate Meditation into Daily Routine

  1. Start Small:
  • Meditation doesn’t have to be lengthy or complex. Begin with short sessions throughout your day.
  • Spare a few minutes to close your eyes, breathe deeply, and focus on your breath. This can offer pockets of tranquility even on hectic days.
  1. Utilize Meditation Apps:
  1. Schedule Your Meditation:
  • Just as you would with any other task, allocate specific times for meditation.
  • Think about waking up a bit earlier or setting aside time during lunch breaks. Prioritizing meditation can greatly benefit your mental health.
  1. Commit to the Practice:
  • Consistency is vital. Treat meditation as an essential part of your day.
  • By making it a regular habit, you’ll start to notice its positive impact on your self-esteem and overall well-being.

Free Guided Sleep Meditations:

Here’s a great meditation for self-esteem by Timothy Gordon, a therapeutic counsellor and ACT trainer.

Here is a 3-hour guided sleep meditation for improving self-esteem and confidence by Jason Stephenson:

Overcoming Challenges in Practicing Meditation for Self-Esteem

When it comes to self-esteem meditation, there are certain challenges that one may encounter along the way. Understanding the benefits of this practice, such as reducing negative self-talk and improving confidence, can help overcome these obstacles.

Lack of focus or difficulty quieting the mind is a common challenge faced by many individuals during meditation. Creating a comfortable and distraction-free environment can make a significant difference in the practice.

Trying different techniques, such as guided meditations or focusing on positive affirmations, can also help navigate through these challenges. Consistent practice and finding a routine that works for you are key in building a healthy self-esteem through meditation.

Frequently Asked Questions

Can meditation improve self-esteem?

Meditation has been shown to improve self-esteem by reducing stress and negative self-talk. It increases mindfulness and self-awareness, helping individuals better understand and accept themselves. Through positive affirmations and visualization techniques, self-esteem meditation promotes confidence and a positive self-image. Consistent practice can lead to transformative results.

What are the benefits of meditation for self-esteem?

Meditation offers numerous benefits for self-esteem. It reduces negative self-talk, enhances positive self-perception, and improves overall mental well-being. By fostering self-awareness and personal growth, it can positively impact various aspects of life such as work, relationships, and personal goals.

Does Meditation Really Help in Improving Self-Esteem?

Numerous scientific studies support the positive impact of meditation on self-esteem. By reshaping negative self-perceptions and thoughts, meditation promotes a healthy sense of self-confidence. Mindfulness plays a crucial role in fostering this transformation, and understanding the psychological mechanisms behind it is key.

What is self-esteem meditation and how does it work?

Self-esteem meditation involves focusing on positive affirmations and cultivating self-love, leading to increased feelings of self-worth and confidence. By rewiring negative thought patterns through regular practice, this meditation technique can help transform your mindset into a more positive and confident one.


Self-esteem meditation is a powerful tool that can have a profound impact on your overall well-being. By incorporating different types of meditation techniques such as loving-kindness, mindfulness, and self-compassion, you can cultivate a sense of self-acceptance and compassion. It’s important to remember that self-esteem is not a destination, but rather a journey of self-discovery and self-love.

Consistency is key when it comes to meditation practice, and by making it a part of your daily routine, you can experience transformative results. However, it’s natural to face challenges along the way. Remember to be patient with yourself and embrace the process. If you want to experience the benefits yourself, check out our free guided meditation scripts for improving self-esteem.

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