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Self-Awareness Competencies


Meditation builds mindfulness, which builds self-awareness.

As we become self-aware, we will develop several useful competencies.

The first is “emotional awareness,” the ability to identify our emotions and how they affect us.

The next is “accurate self-assessment,” how to gauge our strengths and limits with objectivity.

And we will develop “self-confidence,” an understanding of our worth and abilities. By knowing this, it can causes others to believe in and follow us. Some studies suggest that self-confidence can matter more to our career success than setting goals would.

The Body Scan

The body scan involves sitting quietly for two minutes while focusing on our breathing and nothing else.

Then mentally move down our body, focusing on all we feel in each area in turn, while concentrating on our breath.

Focus on each area of our body for one minute. Focus on the top of our head, our ears and the back of our head; then on our forehead, eyes, cheeks, nose, lips and mouth; then on our neck and shoulders; then on our back; then on our chest and stomach; and then on our entire body at once.

We can perform a body scan any time we’re stressed, when we first wake up, before we go to sleep or whenever we like.

We and Our Emotions

We are not our emotions.

Our emotions don’t define us.

We may be used to saying that we’re happy or sad, as if these states make up our entire identity. As we meditate and gain mindfulness, we’ll learn one of the most important and enduring lessons of mindfulness: Our emotions are only “what we feel.”

We can evolve to understanding that emotions are just our physiological reaction to stimuli and to being able to master them all.

“emotions are just our physiological reaction to stimuli”


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