Powerful Pause Meditation with Bea Grist: 'Envy'
This is the thirteenth of our guided meditations from our Powerful Pause series. This 18 minute meditation is designed to help with envy. Feelings of envy or jealousy can come up a lot when you’re an actor or performer but it’s usually just a sign that you care deeply about something. In small doses envy can actually motivate us to move towards what we want. With conscious awareness we can use this energy of envy to help us to move forward. And that’s what this meditation is all about.
This guided meditation was inspired by our Powerful Pause meditation sessions, where we come together to meditate every few weeks. If you're a Performer member you can take advantage of these free sessions (please ensure you're opted in to receive our emails for upcoming dates and booking information).
18 minute listen or a full transcript of the episode can be found below.
Bea Grist, Mental Health and Wellbeing Manager: Hello and a really warm welcome to this meditation on envy. My name is Bea and I’m the Mental Health and Wellbeing Manager at Spotlight.
We all experience envy. It’s only human. Often these feelings can come out of the blue. Perhaps you woke up feeling ok and then something happened to trigger you. Maybe you saw something on social media, or someone you worked with years ago has popped up on TV when you were minding your own business and it’s unruffled you.
Whatever your reason for selecting this meditation, I want you to know that all of your feelings are valid and it’s ok to feel whatever you are feeling.
Envy is simply pointing us to what we really want and it’s usually a sign that we care deeply about something. In small doses, envy can actually motivate us to move towards what we want. So that’s what we’re going to be exploring in this meditation today.
So let’s begin in a comfortable seat of your choice
Try to find a position that feels good and supportive
You may like to have a cushion behind your back to help you to sit up tall
You may prefer to lie down
Please just find a space where you can properly settle in for these next 15 minutes or so.
This is your time
This is your space
This is your meditation
So please always listen to what you need
And if at any point you want to move or make any adjustments
Then please just do so.
And if you’re sitting up
Just aligning your head over your heart
And your heart over your pelvis
If you’re lying down
Tuck your chin in so your neck is nice and long.
Let’s bring one hand to our heart space
And our other hand to our low belly or stomach
And just allow your eyelids to get heavy
Closing the eyes
And just take a moment to arrive into this space
Whatever that means for you.
This is time to reset, to reconnect
And to remember that you are important.
As we begin to tune in to yourself
Trust that you made the right choice
To listen to this meditation
And know that by being here you are prioritising your wellbeing
And what really matters to you.
Know that you matter too
And your feelings matter
Sometimes we can label our feelings as negative or ‘bad’
But envy is just a feeling
It’s neither good or bad
It just is.
So wherever you are
let’s take a deep breath
Whatever has gone on for you so far today
And let it all go
And imagine a chair has been pulled out in front of you
And as you sit on this chair
You have full permission to come as you are
However you’re feeling today
I want you to really allow the envy to be here in this space
Because it is so, so welcome.
This is your safe space
Where you can turn inwards
And greet whatever is there
The dark as well as the light
Sometimes we feel we have to hide certain parts of ourselves
Emotions, feelings, behaviours perhaps
We can hold those parts of ourselves as separate
Which means that we don’t get to be curious about what these parts are telling us
It’s all information
Which we can choose to hold in a loving non-judgemental way
Let’s take another deep breath in
And just allow your hands to settle
Wherever is comfortable
Maybe at your sides or on your knees
Maybe fingertips resting gently on your ribs if you’re on your back
Keeping your eyes closed or your gaze soft
Relaxing your tongue in your mouth
Take a deep breath in
Fill your belly with air
And as you exhale
Relax your shoulders down
So starting at the top of the head
Just very slowly scanning down through the body
Paying attention to any parts of the body that might be feeling tight or tense or anywhere you might be gripping or holding on
And just send some love into those places
Letting them soften a bit more
Let them know it’s ok to let go and relax
Inhale in deeply
And exhale out completely
And with each breath
Allow the body to soften even more
Sending the breath to those parts
That might be in need of some tender loving care
Perhaps the stomach, or the shoulders, maybe the hips
Just breathing space and softness into the body.
And if the mind starts to wander at any point
That’s perfectly ok
And then gently bring it back to your breath
To my voice
Welcoming in any feelings and emotions that might be coming to the surface
Giving those feelings and emotions full permission to be here.
Bring your attention to your heart space now
Noticing any sensations or feelings that might be here
Just simply acknowledging them
Letting them know it’s ok to be here
Welcoming whatever is arising
Acknowledging whatever is here
Knowing there is no right or wrong
All your feelings are valid and welcome.
Bring to mind the feelings of envy or perhaps jealousy
that brought you to this meditation
Notice where in the body you feel them most strongly
And with a gentle loving curiosity
Imagine that you’re opening your arms to the feeling
Almost like hugging an old friend that you haven’t seen for a long time.
Welcome the feeling and let it know you’re listening
And then see yourself sitting down with the feeling
Notice what this feeling is calling you towards
It has information for you
This is simply a process of getting really curious
How heavy is this feeling?
Is it as heavy as a bag of sugar or maybe it feels like a backpack full of rocks? Perhaps this feeling is lighter or heavier than that. Just notice. There is no right or wrong.
Now listening very carefully, notice if this feeling has a sound. Perhaps it’s loud and distracting or maybe it’s quiet and subtle.
Finally, notice if there are any colours, shapes or images that go with this feeling. Does it have a texture? Is there anything else interesting about it?
We’re just noticing with a loving awareness what is here.
What do you get from experiencing this feeling outside of yourself?
Envy is a very normal human emotion which we all experience. Very often it is pointing us to what we really care about. ASk yourself these two questions and listen very carefully to the answer:
What is it that really matters to you in this life?
How could you use the energy of envy to move towards what you really want?
Maybe it’s about being a little braver or perhaps taking a risk. It could be calling you to be more vulnerable or honest with yourself or the people around you. It could simply be about accepting where you’re at, without judgement.
Keep breathing and noticing what comes up for you.
And know that resistance may come up as well.
And if it does, welcome it.
There is no right way to feel.
So wherever you are, you’re doing great.
Let’s take a deep breath in
And a slow long breath out.
You are worthy of love
And you are worthy of all those things that really matter to you.
If you’re on your back
Just tucking your chin again to lengthen through the back of your neck
If you’re seated, use your next inhale to lift your heart space a little bit more.
When you’re ready
Gently bring your palms together at your heart
Or if you prefer gently placing your hands on your heart or belly
Take a moment to notice how you feel.
And when you’re ready slightly lift the corners of your mouth
Allowing yourself to smile just a little
Take a deep breath in
And a long breath out.
When we allow ourselves to feel, we can heal.
By listening to this meditation, you are creating space to do just that.
Thank yourself for taking this time to be with your feelings
That’s a courageous and powerful thing to do.