Hi,
I'm Emily,
And welcome to this series on managing transitions with grace.
For most of us,
Transitions are times that we struggle through.
So it's no wonder we rarely take the time to embrace the change and celebrate what we're going through.
In this final session in the series,
I'm going to teach you a tool to open up and celebrate times of transition.
Dwelling on the good they bring about and embracing the positive as you complete the cycle.
To begin,
You can just start by getting comfortable and preparing for this meditation.
You can either lie down or be seated,
Whatever you feel most comfortable with.
Just be sure that your body is comfortable and relaxed.
Now close your eyes and bring your attention to your breath.
And just be aware as it enters and leaves your body,
As you breathe in and slowly breathe back out.
Let your breathing slow down a little bit when it feels comfortable to do so.
Bring your attention to any place in your body where you feel tension.
Let it relax.
Relax your forehead,
Your eyes,
Your face,
Your jaw,
Your lips,
Neck,
Anything else that seems to need a bit of relax.
There's nowhere to be right now and nothing else to do.
So just let this relaxation sink in and take a moment to enjoy it.
Now begin to settle into your awareness.
Bring your attention to your energy.
How does it feel right now?
It might be energetic and bright or calm or frazzled or anything else.
However it feels,
Just notice it.
Just take a moment to see how your energy feels right in this exact moment.
Now bring your attention to a clear,
Open space in your awareness.
You'll notice that there's a lot of open space here.
There's a lot of room,
So just take a moment to rest in it and to appreciate it.
If any sensation arises in your body,
Just observe it.
Let go of wanting to label it or think about it.
Just let it go.
If any thoughts arise in the mind,
That's okay.
Just observe as they come up and let them go.
Notice if you find yourself getting pulled into the thoughts and how they become stories,
Memories,
Or reminders.
Whatever is going on with the thoughts,
Just observe and rest.
Become aware that this is a very safe place for you.
This is a place where you can explore whatever you're going through and find peace with it.
And whatever comes up for you here is totally okay.
Now bring the transition or whatever you're going through into mind,
Into your awareness,
Very slowly and very gently.
Whatever comes up for you when you do this,
It's okay.
Just watch and observe.
There might be emotions or thoughts or sensations in the body.
Just observe for a moment.
Now whatever has come up,
We're just going to set all of it aside.
Whatever it is that has surfaced.
And now with a very clear mind,
Gently ask the question,
What is good about all of this?
What is the good in this experience?
Watch and observe whatever comes up.
Ask,
What am I grateful for about this experience?
And notice and observe whatever comes up.
Ask,
Where might this change or experience lead that could serve me?
And just observe whatever arises.
Ask yourself,
What can I do for this period of change to have more ease,
More peace,
More grace?
And just observe whatever comes up.
Now say to yourself,
I trust in my path,
In my choices,
My experiences.
I trust in myself.
I celebrate this period of change.
And I trust in my own true experience to lead me wherever it is that I need to go.
Now begin to bring your attention back to your body.
What is the response in your body?
Are there any sensations?
Does your breath shift or change at all?
Bring your focus to your energy.
How does it feel now?
Notice any subtle energy sensations and just observe them.
Whatever your experience is,
It's totally okay.
Bring your attention back to your breath and rest in your breath as it moves in and out of your body.
And take a few moments here to rest in how easy that breath is.
It gently flows in and back out without any effort on your part.
This is a resting place.
While being aware of your breath,
Know that you are integrating all of the good related to the transition or change that you're going through.
We don't always see what's good right away,
But it's always there.
Even during change,
There's a space for good.
There's even space for happiness.
Slowly begin to awaken from this integration and gently breathe in and slowly exhale.
And when you're ready,
Come back.
Bring your attention back to my voice,
Feeling relaxed,
Feeling rested.
Take a moment for gratitude and smile if that feels good right now.
Thank you so much for sharing this practice with me.
I hope it brings you ease,
A sense of peace and happiness in the hours and days to come.
And I'm grateful you're here.
If you feel like sharing whatever came up for you during this session,
I'd be excited to hear about it.
I hope to see you back here soon.
