Free 15 Minute Visualization Script for Self Esteem [PDF]

Make yourself comfortable, and close your eyes. 

Take a slow deep breath, and let go of any tension, as you feel yourself sinking into the surface you’re resting on, becoming still more comfortable and relaxed. 

Take another slow, deep breath, and release your thoughts, letting them drift far away. 

And take another slow, deep breath, and know that in this moment, all is well.

Bring your awareness into your heart center, the energy center, in the middle of your chest, and notice a softness there. 

Imagine all of the energy you’ve sent out into the world lately coming gently back home to your heart, helping you to feel more whole, and more complete. 

Quietly receive this energy, and know that for now, it’s OK to simply be here, relax, and receive.

Bring yourself more fully into your heart, as if you were standing there now, inside a cozy room. 

Soon, you’ll notice a small child there with you in your heart room. 

It’s you at about 5 years of age, and we’ll just call this person your inner child. 

Your inner child is your most tender, vulnerable, and impressionable self, and knows quite a lot about how you became the person you are today. 

Take a moment to greet your inner child now, and let them know they are very welcome, loved, and appreciated by you.

Also with you in your heart room is a very wise and loving person who has come to help teach and guide you, and your inner child, through this process, and we’ll just call this person your guide. 

Take a moment to acknowledge and embrace your guide, and welcome them to your heart room.

As you all sit together, your guide begins talking to your inner child, and you just listen in. 

Your guide begins, saying “I am so glad you’re here, little one, because there’s much I’ve wanted to tell you, and you’ve never been more ready to hear this than you are at this moment. 

So listen well and receive the information, and the healing that I have for you now.

“It’s possible that you grew up in a situation where you were taught that you were less than fully appreciated and precious to other people. 

But if that was the case, you were misinformed, and it’s time to correct this.

“The real truth is that you are a unique, wonderful, and fascinating human being. 

You have amazing potential to live a creative, satisfying, and love filled life. 

No one is quite like you. 

All of the things you currently think of as your shortcomings, are, in the larger scheme of things, marks of character that will eventually blossom into miracles. 

Every struggle and difficulty brings you a measure of strength, insight, and the ability to love others more fully. 

And now it’s time for you to begin to receive more love for yourself.”

In the presence of your guide, embrace your inner child now. 

Pour love into them. 

Let them know how much you love and care for them, and let them feel how precious they are. 

You are loving you. 

Feel the hurt feelings of not receiving all the love you needed begin to melt away. 

Notice that where there may have been dark places in your body and mind, they are now being filled with light. 

Take some time to do this now.

Your guide continues to speak, now addressing you directly. 

“Because of the way you were raised, perhaps you developed patterns of thinking and behavior that allowed others to treat you as less than the worthy person you are. 

Perhaps you learned not to speak up when something happened you didn’t like. 

Perhaps you got into the habit of making excuses for others when they didn’t honor you as they should have. 

And perhaps you began to behave in negative ways toward yourself.

“It’s time for these negative patterns within you to dissolve and change now, so that you can move on to the next stage of your life; a stage in which you can experience greater freedom, happiness and love. 

For that to happen, you must decide to make changes, think differently, act differently, and seek out whatever support might be necessary to help you in the transition process.”

Consider the behavior pattern or habit that you believe most stands in the way of you loving honoring, and respecting yourself. 

This may be a negative way of thinking, feeling, or doing something you know doesn’t serve your highest good. 

Imagine that you, your guide, and your inner child are now standing together in a circle of light, holding hands, and sending positive energy into your life, for you to break free of this. 

Allow that energy to be represented by a specific color of your choosing. Take a moment to do this now.

Envision yourself in a typical situation in which that pattern or habit might come up, and see and feel yourself receiving all of that positive energy, in the form of that colored energy. 

See and feel yourself filled and surrounded by that color, and experience the support of yourself, your inner child, and your guide with you there.

Now envision yourself altering your behavior, so that instead of doing that negative pattern or habit, you’re doing something positive that supports you. 

You might see yourself engaging with someone you know who would be a positive influence, or a helper, and this could be a friend, or a counselor, teacher, coach, or support group. 

Or you might see yourself doing an activity that you enjoy and feels up-lifting. 

Perhaps it’s a kind of physical exercise, hobby, or satisfying project. 

Or you may simply see yourself surrounded and filled with that color, feeling positive, well, and happy. 

Take some time to envision whatever suits you best, and use all of your energy and imagination to make it as positive, and real as you can. 

Your change begins here.

Take a moment to listen to the following affirmations, and allow them to resonate deeply within.

An endless supply of life and love flows through me, for myself first, and then out toward others.

I have a great deal to offer, but am careful to share myself only when my gifts can be met with honor, appreciation, and respect.

I’m happy to share my life with others, as long as it’s in a balanced, healthy way for both of us.

Although I’m not perfect, and am still working out things in my life, the same is true for everyone. 

Everyone including myself deserves to be treated with kindness and understanding.

I deserve to be treated with appreciation, affection, and respect, and am not willing to settle for less.

It’s almost time to bring this inner journey to a close. 

But first, take a moment to consider any actions you can take to support bringing what you’ve learned in this meditation, into reality. 

What are the steps you can take to make this happen, that you can begin?

Thank your inner child, and your guide, for helping you today. 

And take a moment to thank yourself for giving yourself this gift.

Bring your awareness gently back to your physical surroundings. 

Take your time, and when you’re ready, open your eyes, and feel awake, alert, and refreshed.

While it’s still fresh in your mind, take time to write down anything you’ve experienced or learned in this inner process, and be sure to write about any actions you need to take next.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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