Resilience After Layoff: Navigating Change | Growth Mindset

Life after a layoff can feel really challenging. You're dealing with a multitude of emotions. You want to find the right balance between allowing space for emotions adopting a growth mindset and looking to the future.

This meditation uses a breathing technique to trigger the parasympathetic nervous system to bring your mind from "fight or flight" to "rest and digest" mode. This is important to start assessing where you currently are before you look to the future.

It also uses a visualization technique to ground you and offer you the concept of adaptability and growth.

Music is provided by Varun Shah, my trusted musician.

Transcript

Hi there,

Welcome to this guided meditation designed to provide support during challenging times such as a layoff.

Before you begin,

Take a quick moment to acknowledge that by practicing mindfulness,

You're allowing time to heal and grow and that your commitment is admirable.

Begin by finding a comfortable seated position that you can hold for a few minutes.

Inhale and lengthen your spine and exhale.

Try to relax your shoulders,

Your neck,

Your jaw.

Inhale once again and notice how your chest and belly rise up and exhale to soften and release any areas of discomfort that you may notice in your body.

Begin to lengthen your exhales to almost twice as long as your inhales.

Deliberate,

Slow exhales allow your nervous system to calm down.

Really slow down.

Now I invite you to acknowledge any feelings or thoughts that arise.

You may feel uncertain or anxious.

Recognize your emotions without any judgment.

Just allow them to be.

This is a safe space for self-reflection,

Your personal space.

Take a moment to recognize that these feelings are a natural part of our life.

But also recognize that you're adaptable and that is your strength.

It has always been your strength.

Take another deep breath and as you exhale really allow your shoulders to relax,

Your jaw to relax and enjoy being in this relaxed state.

Let's do a short visualization exercise.

Imagine yourself walking on a beautiful beach,

The sand gently cradling your feet as they sink in.

With each step,

Feel a sense of grounding and strength.

The sand represents the foundation of your skills and knowledge.

It's always there to support you.

Use this affirmation and make it your own.

Repeat after me.

I have survived challenges before and I will in the future.

I have survived challenges before and I will in the future.

Picture the vastness of the ocean,

A symbol of the opportunities that lie ahead.

Gently come back to your breath.

Long exhales,

Slow down.

Allow yourself space to be,

Space to grow.

Continue focusing on your breath for a little while or end this meditation practice here.

Thank you for sharing your time with me today.