Guided visualization · 13 min
Take Up Space-- Self Worth and Personal Power
Feel yourself fill out your body, your room and beyond, until feeling small no longer has a hold on you.
With
Ruwan MeepagalaRated4.84.4K plays
- Level
- Beginner friendly
- Style
- Guided visualization
- Sound
- Voice only
- Best time
- Any time
About this session
- Builds confidence
- Grounds your energy
- Releases feeling small
- Expands self-awareness
Ruwan Meepagala guides you to find the balance point of your body, just below the navel, and picture a small glow there. Each easy breath feeds it, like fanning a fire, until warmth moves through your limbs, your head, then outward past your skin, through the room and into the universe.
It suits anyone who tends to shrink, tense up or hold back, especially before a meeting, a conversation or a crowded day. Use it when you feel boxed in, or whenever you want to stand a little taller in your own presence. It ends gently, settled back in your core.
After the session
01
A fuller sense of presence
Feel at home filling your whole body.
02
Less feeling constricted
Loosen the sense of being caged in.
03
A steady centre
Return to your core calm and grounded.
04
A tool for the day
Carry a simple way to expand anywhere.
Who it’s for
Yes, if…
- Anyone who often feels small, shy or overlooked
- People who notice their body language closing off under pressure
- Those about to walk into a meeting, date or crowded room
- Anyone wanting a grounding reset that also lifts confidence
Not now, if…
- Those looking for a sleep track or deep wind-down
- People who prefer silent meditation, since this is guided
- Anyone who dislikes visualizing energy or imagery
Questions people ask
Still unsure? Ask your assistant anything about this session.
Why does the meditation start in the lower belly?
Ruwan describes the area just below your navel as your center of mass, the point where you would balance on a pole. It gives you a steady place to start the energy from, and it is also where you return at the end, with the option of resting both hands there.
What are the five extremities?
They are your two palms, the two soles of your feet and the crown of your head. After the glow spreads from your core to each of them, Ruwan suggests that if you ever feel caged in or notice your body closing off, you can turn your attention to those five points. Focusing on them lets your energy fill your body instead of shrinking.
How far does the expansion go?
In stages. You fill your body, then an aura just beyond your skin, then the room, then the building or wider area, the whole earth and finally the universe. After a moment in that vastness, you come back down in reverse order, feeling the room's walls, ceiling and floor as if they were your limbs.
What if I can't feel any warmth or energy?
That is fine. Ruwan says that if you don't feel warmth yet, you can simply visualize the glow heating up and growing brighter with each breath. The same goes for the aura: you may feel something beyond your skin, or you can just picture it.
How can I use this during the day?
When a space makes you feel constricted, picture the room and try to feel its walls, ceiling and floor, as you did here. Ruwan says this helps you stop feeling small, and that you naturally relax when you sense the limits of your surroundings. He also invites you to play with different levels of expansion through the day.
What does it mean that nothing can make you feel smaller?
The closing words remind you that you can always expand your own energy if you choose to. The idea is that the feeling of contraction is not fixed or placed on you from outside. You have a way to open back up through breath and attention.