Rejection is your protection.
Diffusing rejection with the circle of control.
In this five-minute guided meditation,
Discover how rejection can serve as a protective signal rather than a personal failing.
Through intentional breath work and a practical circle of control exercise,
You will learn to distinguish between what lies within your power,
Your words,
Actions and responses and what lies outside,
Such as others reactions and emotions.
This meditation helps calm the downward spiral of negative thoughts,
Will offer you clarity and a sense of empowerment.
Have a piece of paper and a pen close by.
We're going to start by inhaling deeply through your nose for a count of four,
Hold for a count of four,
Then exhale slowly through your mouth for a count of six.
Repeat this cycle three times,
Feeling the calm and clarity settle in with each breath.
In for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for six,
Five,
Four,
Three,
Two,
And one.
And once more,
Inhale deeply through your nose for four,
Three,
Two,
And one,
Hold for a count of four,
Three,
Two,
And one,
And now exhale slowly through your mouth for a count of six,
Five,
Four,
Three,
Two,
And one.
Allow your body to relax as your mind begins to focus on the present moment.
Now gently bring to mind any feelings of rejection you might be experiencing.
Recognize that sometimes rejection isn't about your worth,
It can be a signal that you are protecting yourself from what isn't right for you.
Acknowledge that your response to rejection is within your control,
Even if the rejection itself is not.
Open your eyes slowly and grab a piece of paper and a pen.
Draw a large circle in the center of the page.
This circle represents everything that is within your control,
Your own actions,
Words,
Thoughts,
And responses.
Inside the circle,
Write down all the things you can control,
How you choose to act,
The words you use,
And the way you respond to your feelings.
Now,
Outside the circle,
Write down elements that are not in your control.
The words of others,
Their reactions,
Their emotions,
And any external judgments you may encounter.
As you write,
Reflect on the fact that you are only responsible for what lies inside your circle.
Let go of the need to manage or fix what exists outside.
Look at your paper.
Understand that when you experience rejection,
It may trigger a downward spiral of negative thoughts.
By clearly separating what is within your influence from what isn't,
You empower yourself to focus on what you can change,
Your own responses and feelings.
Remind yourself that the resistance you feel is natural,
But it does not have to define you.
Use this circle as a tool to gently guide your thoughts back to a place of clarity and balance.
Now,
Close your eyes down again and return to your breath.
Inhale deeply,
Feeling the strength and control within you.
Exhale slowly,
Releasing tension and the need to control the uncontrollable.
With each breath,
Affirm silently,
I am in control of my actions,
My words,
And my responses.
I release what I cannot control.
Continue this breathing for a few moments,
Allowing peace to fill the space where rejection once resided.
Now,
Gently open your eyes.
Take one last look at your circle and acknowledge the power you hold inside it.
Carry this sense of empowerment with you as you move forward,
Knowing that rejection is not a measure of your worth,
But a reminder to focus on what truly matters,
What you can change.
Thank you for joining this meditation.
I'm Louisa.
Remember,
Every breath is an opportunity to reset and reclaim your power.
