{"id":1812,"date":"2022-04-08T10:00:35","date_gmt":"2022-04-08T10:00:35","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=1812"},"modified":"2026-03-17T08:42:10","modified_gmt":"2026-03-17T08:42:10","slug":"powerful-pause-meditation-with-bea-grist-confidence-for-young-performers","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\/","title":{"rendered":"Powerful Pause Meditation: Confidence for Young Performers"},"content":{"rendered":"<h3>This short meditation is designed to support young performers to feel more confident in themselves and their abilities.<\/h3>\n<p>Our hope is that this meditation will help young performers reconnect to the part of them that knows that anything is possible and to keep trying &#8211; even when things don\u2019t go to plan!<\/p>\n<p>This meditation is suitable for ages 8+ and parents and guardians are encouraged to listen to this meditation along with their child.<\/p>\n<p>Parents and Guardians may like to follow up this meditation by asking their child the following questions:<\/p>\n<ul>\n<li><em>What are you learning about your confidence spark?<\/em><\/li>\n<li><em>What do you do really, really well?<\/em><\/li>\n<li><em>How do you feel now?<\/em><\/li>\n<\/ul>\n<p><strong>You may also enjoy listening to our\u00a0<a href=\"https:\/\/www.spotlight.com\/news-and-advice\/interviews-podcasts\/powerful-pause-meditation-with-bea-grist-pre-audition-for-young-performers\/\" target=\"_blank\" rel=\"noopener\">Pre-audition meditation for Young Performers<\/a><\/strong><strong>\u00a0or\u00a0<a href=\"https:\/\/www.spotlight.com\/news-and-advice\/interviews-podcasts\/powerful-pause-meditation-with-bea-grist-calming-nerves-for-young-performers\/\" target=\"_blank\" rel=\"noopener\">Calming Nerves for Young Performers<\/a><\/strong><\/p>\n<p>13 minute listen. We\u00a0recommend listening to this meditation with headphones on.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/nvdef-11f2110-pb?from=site&amp;vjs=1&amp;skin=1&amp;fonts=Helvetica&amp;auto=0&amp;download=0\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/div>\n<p><strong><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\" target=\"_blank\" rel=\"noopener\">Listen to other meditations in the Powerful Pause series.<\/a><\/strong><\/p>\n<h4>Meditation Transcript:<\/h4>\n<p><strong>Bea Grist, Mental Health and Wellbeing Manager:<\/strong><\/p>\n<p>Hello, Bea here. I\u2019m the Mental Health and Wellbeing Manager at Spotlight.<\/p>\n<p>Thank you for being here with me today<\/p>\n<p>This meditation is designed to help with confidence.<\/p>\n<p>But what\u00a0<em>is<\/em>\u00a0confidence?<\/p>\n<p>Confidence is simply the word we use to describe the feeling of believing in yourself and your abilities.<\/p>\n<p>When we feel confident we\u2019re much more able to enjoy what we\u2019re doing<br \/>\nSo we can then focus on doing what we love<br \/>\nAnd maybe for you that\u2019s acting or performing.<\/p>\n<p>So let\u2019s begin by finding a comfortable place<br \/>\nYou might like to wriggle a little bit<br \/>\nSo take a moment to do that now<br \/>\nMaybe wiggling your fingers and toes too<br \/>\nAnd just see if you other part of your body wants to move too<br \/>\nAnd then when you\u2019re ready just arriving into your comfortable spot<\/p>\n<p>Now you\u2019re settled<br \/>\nSee if you can notice your breathing<br \/>\nCan you feel it?<\/p>\n<p>Coming in<br \/>\nAnd going out<br \/>\nAlmost like the waves on the sea<br \/>\nRising and falling<br \/>\nSee if you can feel your tummy rising as you breathe in<br \/>\nAnd dropping back down as you breathe out<\/p>\n<p>Coming in<br \/>\nAnd going out<br \/>\nJust watching it<\/p>\n<p>And now gently allow your eyes to close<br \/>\nThere<\/p>\n<p>Now with your eyes closed<br \/>\nLet\u2019s imagine that a little door has been opened<br \/>\nInto your imagination<br \/>\nA place where your mind can make pictures<\/p>\n<p>Imagine a little spark<br \/>\nRight in the centre of your tummy<br \/>\nJust behind your belly button<br \/>\nThis spark might look a bit like the sparks you see<br \/>\nOn a sparkler on bonfire night<br \/>\nBut this is a very special spark because it\u2019s your confidence spark<br \/>\nAnd it\u2019s here to remind you of how brilliant you are.<\/p>\n<p>Notice how bright and full of excitement this confidence spark is<br \/>\nIt\u2019s sparkling into life in front of your eyes<\/p>\n<p>Now, let\u2019s see if we can make the spark bigger just by breathing into it<br \/>\nPlace your hand on you tummy<br \/>\nCan you feel your hand moving up and down?<br \/>\nYour breath is breathing life into your spark<br \/>\nNotice it getting bigger<br \/>\nFeel it getting warmer<br \/>\nAnd as you do you<br \/>\nYou start to feel a sparkly warm feeling inside of your tummy too<\/p>\n<p>The sparkly warm feeling begins to travel from your tummy into the tips of your fingers and toes<br \/>\nThis feeling is always with you and it\u2019s here to help you<br \/>\nFrom the moment you wake up to when you go to sleep<br \/>\nThis confidence spark is glowing within you.<\/p>\n<p>On those days when we don\u2019t feel very confident<br \/>\nIt might sometimes be hard to feel it<br \/>\nAnd that\u2019s okay<br \/>\nIt just takes practice<br \/>\nA bit like learning to ride a bike<br \/>\nThey\u2019ll be some days when you have to try REALLY hard to feel it<br \/>\nBut don\u2019t give up<br \/>\nKeep trying and soon you\u2019ll feel it<\/p>\n<p>This spark is learning how to guide you<br \/>\nYou may make mistakes<br \/>\nAnd that\u2019s okay<br \/>\nIt means you\u2019re trying<br \/>\nSo be kind to yourself<br \/>\nWe all make mistakes<br \/>\nAnd when we do, we get to learn from them<\/p>\n<p>Now it\u2019s time to get curious about your spark<br \/>\nNotice if your spark has a colour<br \/>\nPerhaps it\u2019s blue like to sky or green like the forest<br \/>\nMaybe it\u2019s a warm yellow like the sun<br \/>\nJust notice<br \/>\nDoes your spark have a sound?<br \/>\nIs it a sound you recognise?<br \/>\nMaybe it\u2019s completely quiet.<\/p>\n<p>Sometimes it can hard to feel good<br \/>\nBecause we get caught up by comparing ourselves to others<br \/>\nBut here\u2019s the thing<br \/>\nYour spark is completely unique<br \/>\nThere are no other sparks out there quite like yours<br \/>\nThat is your special and magical gift<br \/>\nYour spark knows that you can do anything you want<br \/>\nAnd it also knows all the things that you do really well<br \/>\nYour spark believes in you<br \/>\nAnd is here to remind you to keep trying<\/p>\n<p>Even if an audition or performance doesn\u2019t go quite to plan<br \/>\nThat doesn\u2019t mean that your spark has disappeared<br \/>\nLife doesn\u2019t always go the way we want it to<br \/>\nBut that is okay because we\u2019re trying<br \/>\nAnd by trying, we\u2019re learning to be the best version of ourselves.<\/p>\n<p>There may of been a time when you tried something new<br \/>\nLike perhaps learning an instrument, a new language or a new sport<br \/>\nBut didn\u2019t do as well as you hoped?<br \/>\nBut every time you give something a go for the first time<br \/>\nRemember that it\u2019s not going to be perfect, and that\u2019s okay.<br \/>\nIt happens to everyone.<\/p>\n<p>So don\u2019t be hard on yourself<br \/>\nIt just takes a bit of practice.<\/p>\n<p>When we don\u2019t do as well as we hoped<br \/>\nWe can sometimes start thinking negative thoughts about ourselves<br \/>\nSuch as I\u2019m not good at anything or I\u2019ll never get it right<br \/>\nBut instead of listening to these thoughts<br \/>\nYour confidence spark is here to remind you to keep on trying.<\/p>\n<p>And the great thing is that the more you focus on your spark<br \/>\nThe easier it will be to connect with it<br \/>\nWhat we focus on grows<br \/>\nSo by feeling the warm and positivity that your confidence spark brings<br \/>\nYou\u2019re actually helping your spark to grow even bigger.<\/p>\n<p>You give your spark a hug<br \/>\nAnd you feel again that warm sparkle inside your tummy<br \/>\nYour spark is always here for you<br \/>\nOn days when you feel sad or unhappy<br \/>\nYour spark is still there<br \/>\nAnd it thinks you\u2019re great &#8211; just as you are<br \/>\nHow cool is that?<\/p>\n<p>So now that you\u2019ve found your confidence spark<br \/>\nYou can take it with you wherever you go<br \/>\nYou can bring that warm sparkly feeling<br \/>\ninto performances and auditions<br \/>\nIt\u2019s here to remind you how wonderful and unique you are.<\/p>\n<p>So let\u2019s take a deep breath in here<br \/>\nLetting that spark of confidence fill you up<br \/>\nFrom the top of your head<br \/>\nAll the way down to your toes<\/p>\n<p>So just becoming aware of any sounds<br \/>\nThat might be around you<br \/>\nMaybe noticing the temperature of the room<br \/>\nFeeling your feet on the floor<br \/>\nAnd when you\u2019re ready open your eyes<br \/>\nBring some gentle movement back into your body<\/p>\n<p><em>Main photo by Margaret Weir on Unsplash<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This short meditation is designed to support young performers to feel more confident in themselves and their abilities. Our hope is that this meditation will help young performers reconnect to the part of them that knows that anything is possible and to keep trying &#8211; even when things don\u2019t go to plan! This meditation is [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":2897,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[132,125,94,126,70],"class_list":["post-1812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-bea-grist","tag-meditation","tag-podcast","tag-powerful-pause","tag-young-performers"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Powerful Pause Meditation: Confidence for Young Performers | Spotlight<\/title>\n<meta name=\"description\" content=\"Boost confidence in young performers with this guided meditation. Help children aged 8+ believe in their abilities and keep trying.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Powerful Pause Meditation: Confidence for Young Performers | Spotlight\" \/>\n<meta property=\"og:description\" content=\"Boost confidence in young performers with this guided meditation. Help children aged 8+ believe in their abilities and keep trying.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\/\" \/>\n<meta property=\"og:site_name\" content=\"Spotlight\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-08T10:00:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-17T08:42:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.spotlight.com\/wp-content\/uploads\/2022\/04\/3ccace30-4812-47bb-b846-d3fdbd93bc0f.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2256\" \/>\n\t<meta property=\"og:image:height\" content=\"1480\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bea Grist\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bea Grist\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/\"},\"author\":{\"name\":\"Bea Grist\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#\\\/schema\\\/person\\\/4099f49266f3978306a2e4d7648b87aa\"},\"headline\":\"Powerful Pause Meditation: Confidence for Young Performers\",\"datePublished\":\"2022-04-08T10:00:35+00:00\",\"dateModified\":\"2026-03-17T08:42:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/\"},\"wordCount\":1234,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.spotlight.com\\\/wp-content\\\/uploads\\\/2022\\\/04\\\/3ccace30-4812-47bb-b846-d3fdbd93bc0f.jpeg\",\"keywords\":[\"bea grist\",\"meditation\",\"podcast\",\"powerful pause\",\"young performers\"],\"articleSection\":[\"Lifestyle &amp; Wellbeing\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/\",\"url\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/\",\"name\":\"Powerful Pause Meditation: Confidence for Young Performers | Spotlight\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-confidence-for-young-performers\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.spotlight.com\\\/wp-content\\\/uploads\\\/2022\\\/04\\\/3ccace30-4812-47bb-b846-d3fdbd93bc0f.jpeg\",\"datePublished\":\"2022-04-08T10:00:35+00:00\",\"dateModified\":\"2026-03-17T08:42:10+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#\\\/schema\\\/person\\\/4099f49266f3978306a2e4d7648b87aa\"},\"description\":\"Boost confidence in young performers with this guided meditation. 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