Dear Editor,
Self-doubt is a common and normal feeling that can affect anyone, regardless of their achievements, skills, or confidence. It can make you question your abilities, decisions, and worth, and hold you back from pursuing your goals and dreams. However, self-doubt is not a permanent or fixed state of mind. You can overcome it by cultivating a more positive and realistic self-image, and one of the most effective ways to do that is through meditation. Meditation is a practice of focusing your attention on a chosen object, thought, or sensation, such as your breath, a mantra, or a sound. It can help you calm your mind, relax your body, and enhance your awareness of the present moment. Meditation can also help you develop mindfulness, which is the ability to observe your thoughts and feelings without judging or reacting to them. Mindfulness can help you recognize and challenge the negative and distorted beliefs that fuel your self-doubt. Meditation can help you overcome self-doubt in several ways. First, it can reduce your stress and anxiety, which are often linked to low self-esteem and insecurity. By lowering your cortisol levels and activating your parasympathetic nervous system, meditation can make you feel more calm, balanced, and resilient in the face of challenges. Second, meditation can increase your self-compassion, which is the ability to treat yourself with kindness, understanding, and forgiveness. By cultivating a more supportive and friendly attitude towards yourself, you can reduce your self-criticism and boost your self-confidence. Third, meditation can improve your cognitive and emotional skills, such as attention, memory, creativity, and empathy. By enhancing your mental and social abilities, you can perform better in various tasks and situations, and feel more competent and valued. If you are new to meditation, it may seem intimidating or complicated, but it doesn’t have to be! You can start with a simple and short practice that fits your level and preference. To begin, find a comfortable and quiet place without any disruptions. Sit or lie down in a relaxed posture, with your spine straight and shoulders relaxed. Close your eyes or lower your gaze, and take a few deep breaths to settle your mind and body. Select a focus for your meditation like your breath, a word, a sound, or a sensation. Bring your attention to this focus and keep it there as much as possible. If your mind wanders, which is normal, simply notice it and return to the focus without judgment. You can do this for as long as you wish; start with 5-10 minutes and gradually increase the duration as you become more comfortable. When you are ready to end the meditation, slowly open your eyes and take a moment to notice how you feel. Consistency is a key factor for overcoming self-doubt, and meditation can be an effective tool to reap its benefits. However, establishing a regular meditation habit can be difficult if you have a busy schedule, distractions, or resistance. Here are some tips to help make meditation a habit: set a specific time and place for your practice, use a reminder or an alarm to prompt you, start with a small goal and gradually increase it, track your progress and reward yourself for achievements, and find a support system or community to encourage you and hold you accountable. You can join a meditation class, group, or online platform, or find someone who can meditate with you. Meditation is not a quick fix for self-doubt, but a skill that demands practice, patience, and dedication. You may experience obstacles and challenges that make you feel discouraged or hopeless. If you lack time, prioritize meditation as a part of your self-care routine and find ways to fit it into your schedule. If you lack motivation, remind yourself of the reasons and benefits of your practice or use positive affirmations to boost your enthusiasm. If you don’t see results, be patient with yourself and remember that meditation is a process of learning and growth. Notice the subtle changes in your mood, behavior, and attitude to measure progress instead of expecting dramatic results.
Vijay Garg
