After They Said No — A Guided Practice To Overcome Rejection

You put yourself out there and they said 'no'. Maybe it was a client, a pitch, a job interview, a proposal or something else you cared about. And now that quiet voice in your head is already turning it into something much bigger than a 'no'. And it becomes 'What if I'm not good enough', 'I'll never get this right', 'this will not work for me'. This practice is for that moment. In just a few minutes, you'll be guided to feel where rejection actually lives in your body, separate the feeling from the story your mind is spinning, and come back to the part of you that a single "no" could never touch. You'll be guided through grounded witnessing, not toxic positive, so you can process this, release it, and move forward as your powerful and confident self.

Transcript

Welcome, Superstar. I'm really glad you're here. This is a guided witnessing of a feeling that most of us were never really taught how to sit with and actually feel. Rejection. Maybe you just came out of a job interview and it didn't go the way you hoped. Maybe a client said no. Maybe you put something out into the world, An idea, A proposal, A piece of yourself, And it wasn't received the way you wanted it to be. Or maybe someone in your personal life made you feel like you were too much or not enough or somehow wrong for being exactly who you are. Whatever brought you here, I want you to know that you're allowed to be you. And for the next few minutes, We're going to be here together. So, Let's just start by arriving. If you can, Find a comfortable position. You can be sitting, Lying down, Whatever feels right for you. And if you can, If you're not driving, Gently close your eyes. And take a deep breath in through your nose. And slowly exhale out through your mouth. And another one in. And slowly out. As you keep breathing in your own rhythm, Just notice how natural your breath flows in and out. And as you keep on breathing in your own rhythm, I want you to notice that you made it to this moment. Whatever happened, Whatever was said, Whatever didn't work out, You're still here. You survived, And that actually fucking matters. Now, I want you to bring your attention gently into your body. And I want to ask you something. And what's important is that you really feel into this rather than think. So, Whatever first image, Sensation, Or thought, Intuition, Nudge comes to you, Allow it. Where do you feel the rejection right now in your body? Is it your chest, Your throat, Your stomach? Somewhere around your heart? Just notice, Just witness it. You don't need to change it. You don't need to push it away or make it smaller or explain it. Just locate it. Like you'd notice the weather outside. There is a tightness in my chest. Or there's this tension that I feel in my stomach. And witness the sensation in that part of your body. Just witness how it feels. And while that sensation is valid, I want you to hear something. A feeling is not a fact. Rejection can feel like, I'm not good enough, I'll never get this right, There's something fundamentally wrong with me, People won't like me or accept me for who I am. And when we're in it, Those feelings are so loud that they can feel like. . . But they don't define who you truly are. The emotion is just a sensation. The thoughts are just old stories. They're the nervous system doing what it learned to do a long time ago. Maybe in a classroom, Maybe in a family, Maybe in a moment when someone's words landed in you and stayed there longer than they should have. So just breathe into the sensation. Stay with it for another moment. There's nothing that you have to fix about it right now, You just have to let it be seen. And if you haven't noticed already, Perhaps the intensity of the sensation has already gone down simply through the act of witnessing. And now, As you keep on breathing in and out, In your own rhythm, Think of one thing, Just one, That you've been told or shown or made to feel like it was too much or not right or problematic. Think of something about you that someone at some point didn't accept, That they didn't understand or maybe even tried to change. It might be the way you think, The way you feel things deeply or the way you speak or the way you lead. It might be your sensitivity, Your directness, Your ambition, Your softness. And just let one thing, One situation come forward. Whatever wants to come first, There's no right or wrong. And now, Notice where does that live in your body. And just feel it for a moment. Be with it. Witness it. You see, Often when other people reject something about us or we feel this rejection, It's actually because we have rejected that very thing first within ourselves. Because at some point, Our nervous system learned that it's less painful to judge ourselves before someone else does, To reject ourselves before someone else does. And the antidote to healing rejection, To feeling the feeling, Is acceptance. And if you feel ready, And really only if you feel ready, I want you to say the following out loud, Or quietly, Just for you. Even if others haven't always understood it, Haven't always understood me. I understand it and I understand me. And I'm not going to keep rejecting this part of me. I accept this about myself. And as you hear those words, Feel those words, I want you to take a deep breath in and out. And just feel what has shifted, What has changed, Even slightly, When you stop fighting that part of yourself. You are a human superstar. You are amazing. And making mistakes is part of your humanity. Accepting and acknowledging yourself and your worthiness, Independently of whether other people will receive you, Is what makes you truly confident in any endeavors that you will undertake. I believe in you.