Hi and welcome to this meditation for dealing with feelings of failure.
When we feel the weight of a failure,
We may tend to mentally replay the situation in an attempt to change it or perhaps to distance ourselves from anything reminding us of the event.
What these two seemingly opposite reactions have in common is that they prevent us from really feeling the painful emotions associated with failure.
The problem is that what we resist persists and we often only prolong our suffering when we avoid confronting the feeling of failure.
We also lose an opportunity to meaningfully grow from the experience because even if failure is often accompanied by some form of frustration,
Sadness or even shame,
It also presents us with a precious opportunity to learn to love ourselves better regardless of our actions and performance.
By giving ourselves space to welcome with compassion how we feel and by taking a step back from our disappointment,
We are reminded that failure does not define our value or our potential.
Rather,
It is the fertile ground for our growth.
That's what we're going to see in today's meditation.
Start by settling into a comfortable position,
Creating conditions for you to be both relaxed and attentive.
Allow your spine to naturally lengthen,
Finding a posture that feels effortless.
Take a deep breath in through your nose,
Allowing it to fill your entire body,
Then exhale slowly.
With each exhale,
Release any obvious tension you may notice,
Perhaps in the face,
The shoulders or hands.
Now,
Gently close your eyes and mouth,
Breathing steadily through your nose.
As you become still,
Focus your attention on an anchor for this meditation,
Perhaps the sensation of the breath entering and leaving your nostrils,
The gentle rise and fall of your chest,
Or the subtle movements of your abdomen.
If you notice your mind has wandered during this practice,
Know that it's natural.
Simply acknowledge the distraction and gently guide your focus back to your chosen anchor,
Here in the present moment.
Observe your breath with a sense of curiosity,
As if exploring it for the first time.
Take a moment to scan your body,
Noticing any sensations or feelings without judgment or attachment.
As you continue to breathe,
Allow your breath to naturally slow down,
Feeling each inhale and exhale with greater ease and depth.
Notice how with each breath,
A sense of calmness and tranquility fills you,
Softening any remaining tension or stress.
Remain in this state of mindful awareness,
Allowing yourself to simply be.
Bring to mind a recent moment when you felt that you had failed,
Perhaps during a test,
A disappointment or a painful interaction.
Recall that event with as much detail as possible.
Now turn your attention inward and see if any difficult thoughts or emotions emerge with regard to the situation.
Perhaps you may notice judgments about yourself,
Or even a sense of guilt or frustration.
Now turn your attention inward and see if any difficult thoughts or emotions emerge with regard to the situation.
Perhaps you may notice judgments about yourself.
Here and now,
With each inhale,
Call up the physical sensations associated with this feeling.
Notice what's difficult for you about this failure and feel its effects in your body.
Observe the physical sensations in the areas of your belly,
Your chest,
Your throat.
While keeping your attention on your breathing,
See if you can recognize the emotion associated with the physical sensations you feel,
And name it internally.
Is it sadness,
Anger,
Shame,
Perhaps a mix of these or other emotions?
And ask yourself,
What part of me is resisting?
What's difficult for me to accept?
Welcome this part of you that resists,
That holds back,
And see if it has an intention for you,
Perhaps to protect you from difficult emotions.
See if you can reassure this part of you that resists,
Thank it for its protection,
And tell it that you're safe and that you can afford to let the emotion flow through you.
Listen to this emotion and feel whether it is pointing towards a need that you may have,
Perhaps for acceptance,
Tenderness,
Understanding,
Or encouragement.
Now see how you can take care of this need yourself.
Imagine a benevolent light enveloping you,
Feeling that part of you that needs it with love.
You can also put your hand over your heart to feel all this love coming from you and flowing back to you.
You can also put your hand over your heart to feel all this love coming from you and flowing back to you.
We're now going to focus on six affirmations to help you transform your feeling of failure into a step forward on your path.
Allow the words contained in these affirmations to resonate within you while remaining focused on the sensation of your breathing.
First affirmation,
While remaining focused on the sensation of your breathing.
First affirmation,
I am perfectly imperfect.
Second affirmation,
I forgive myself.
Third affirmation,
Every difficult experience I go through transforms me into a stronger version of myself.
Fourth affirmation,
I am exactly where I am supposed to be for my personal evolution.
Fifth affirmation,
I move step by step in the right direction.
Sixth affirmation,
I trust life.
As you prepare to transition back to the external world,
Gently bring your awareness back to your surroundings.
Begin by tuning into the sounds that surround you,
Allowing them to anchor you in the present moment.
Feel the weight of your body supported by the surface beneath you,
Grounding you in the here and now.
And when you feel ready,
With a sense of gratitude for this time you've dedicated to yourself,
Gently open your eyes to let the light in.
Take a moment to appreciate the stillness and peace you've cultivated within.
Knowing that you can return to this inner sanctuary whenever you need.
I hope this meditation has been helpful for you.
I wish you a beautiful day and I'll see you soon for more meditations.
