Finding Calm After The Interview - 14 Minutes

I developed this meditation to support you in managing strong emotions after attending an interview. You may be feeling excited and overwhelmed, or you might feel stressed and disappointed. Whatever you are experiencing, it is absolutely okay to feel strong emotions.
Take a moment to honour and acknowledge how you feel. By allowing your emotions to be present, you can begin to feel more at ease with yourself.
This meditation invites you to be fully present with your emotions, helping you gently manage them rather than push them away. By the end of the meditation, you may notice a greater sense of ease and feel more reflective about your interview experience.
Wishing you all the very best in your interview journey.
May you be happy.
May you be well.

Transcript

My name is Leonie Lam.

I am a career coach,

Corporate trainer and speaker.

I am also a meditation teacher and mindfulness practitioner.

The purpose of this meditation is to help you manage your strong emotions following on from a job interview.

I personally wish you peace,

Calm and success in your interview.

Please close your eyes as it will help you feel more connected with yourself.

I will invite a sound of a bell to begin our practice together.

You will also hear a sound of the bell when the meditation ends.

Take a moment to sit on the floor or sit in your chair.

Roll your shoulders back.

Sit a little bit taller.

Feel all your body sensations.

Take one deep breath together.

Take a moment to give yourself a quiet pat on the back for showing up to the interview today.

Simply showing up is the first step.

Many people experience enormous stress and anxiety and struggle just to attend an interview.

Some people feel so terrified that they cancel the interview.

So take a moment to acknowledge yourself for showing up and for being brave.

You may notice that your mind is racing in a thousand directions.

Your body might feel as though you've just run a marathon.

You may feel very excited or you may overwhelmed as if you need to take the rest of the day off.

You might feel like you've just walked out of an exam room completely drained.

Whatever is happening in your body,

Your mind and your heart,

Simply notice it.

Be kind to yourself and allow yourself to notice these sensations without judgment.

There is nothing wrong with how you are feeling.

What is happening is that your senses were heavily used during the interview.

Your nervous system was highly activated.

Your brain reached close to its maximum capacity.

It takes time to wind down after this level of focus.

So it is important to give yourself a break and be gentle with yourself.

Let's take three deep breaths together.

I now invite you to simply listen as I read a poem,

Allowing the words to help you slow the sensations in your body,

Your mind and your heart.

Let go of everything that has passed.

Let go of everything that may come.

Let go of everything that is happening right now.

Don't try to change anything.

Don't try to make anything happen.

Rest right now and relax.

Let go of everything that has passed.

Let go of everything that may come.

Let go of everything that is happening right now.

Don't try to change anything.

Don't try to make anything happen.

Rest right now and relax.

You may now notice strong thoughts arising,

Such as whether you performed well in the interview or not.

You might be thinking,

I think I did well.

I'm happy with my performance.

I might get the job.

Or you might be thinking,

I completely stuffed it up.

Whatever thoughts are present,

Simply notice them.

Try not to judge them.

If your thoughts begin to spiral,

You may hear things like,

I should have said this.

I should have said that.

Why didn't I give that example?

Oh no,

I gave the wrong example.

What are they going to think of me?

I'm incompetent.

I'm not going to get the job.

I can't believe I said that.

I made a complete fool of myself.

These are simply thoughts.

They are your mind trying to make sense of the experience.

They may even sound like voices you have heard before from loved ones,

Family and friends.

And that is okay.

Simply notice these thoughts and honor how you are feeling.

Now stop and pause and remind yourself,

I can choose my thoughts.

I can choose my thoughts.

I do not have control over how others think or feel about me.

But I do have control over how I think and feel about myself.

Take one deep breath.

Now place one hand on your heart and one hand on your tummy.

Feel the gentle rise and fall of your breath.

Repeat these words either out loud or silently in your mind.

All of my strong emotions are normal.

I recognize my strong emotions.

I acknowledge my strong emotions.

I fully accept my strong emotions.

And I choose to let this go.

Now let us take our final three deep breaths together.

Congratulations,

You have completed this practice with me.

Be extra kind to yourself now.

Do something nice for yourself that brings you joy.

When you are ready,

You may reflect on your interview by asking yourself,

What did I do well during the interview?

What can I improve next time?

For now,

Give yourself permission to rest and take good care of yourself.

Wishing you all the very best with your interview.

Be easy on yourself.

May you be happy.

May you be well.