Releasing Control in the Liminal Space (Mindfulness Script)

 

• We will begin this mindfulness by connecting with your breath, settling into your mindfulness posture, and becoming aware of the sensations in your body. 

• Focus on breathing diaphragmatically, allowing your abdomen to rise and fall with each inhale and exhale. Allow each breath to expand your awareness of your body, noticing the sensations of your body expanding out to the top of your head, tips of your fingers, and bottoms of feet. Allow the breath to slowly expand this awareness of your body. If you notice judgements/thoughts, acknowledge and set aside. Return your awareness back to your breath, body, and these words.

• Today we are going to focus on the mindful process of releasing control when experiencing liminality. We are in liminal spaces when we are in a transition from “what was” to “what is.” You may want to visualize a doorway between rooms, a beach between land and water, or a chrysalis containing the transformation of a caterpillar to a butterfly to feel the meaning of this term. 

• As you hold an image of transformation in your mind, consider the liminality you are currently experiencing in your life. What changes are you in the process of making? Do you see yourself shifting out of an old pattern but not quite in a new one yet? Are there comforts you have left behind and looking into an unknown path ahead?

• Take note of sensations in your body as you hold the current liminality of your life in your mind’s eye. Practice nonjudgement by recognizing judgements as they arise, label as a judgment, and set aside. Try to refrain from thinking about this liminality and into feeling the liminality. What are these body sensations telling you? Try not to avoid or intensify body sensations, just allow.

• Remember that we do not “think our way” out of liminality, instead thinking may actually be one of the ways we try to exercise control over our liminality. Liminality is the river that carries us from one shore to the next, moved by the force of the universe directing us toward a more aligned, true, and beautiful way of being.

• Try, even for just this moment, to set aside the urges to control your change process. Set aside your thinking mind and move into your feeling body, notice, label, and set aside the predicting of outcomes, the planning, the “what if” thoughts. 

• Continue to set aside all of the mind’s attempts to exercise control of the process, slowly letting go from the branch on the shore one finger grip at a time. Feel, even for a moment, what it is like to be carried by the river, not knowing where the destination is, but knowing that you are releasing yourself to the current of the universe, sending you in the direction of a more true, beautiful, and aligned way of being. 

• As you move through your own liminal spaces outside of this mindfulness, remember that your breath is always offering itself to you as a portal to a more peaceful and true way to move through your change process. 

• I invite you to recall a visual from this mindfulness as you go about your day as a reminder that you are carried by your divine purpose, even in the most tumultuous of waters