Guided Meditation: Being Mindful with Mistakes
Updated: Sep 7, 2022
We’ve all made mistakes and we’re definitely going to make more. The problem isn’t that we’re making mistakes, but the judgments we make about ourselves when they occur. Try this short 5-minute meditation the next time you make a mistake.
Our meditations are best practiced by listening, so here is the audio for you.
If you would like to read it first to familiarize yourself, here you go!
The best method for increasing our mindfulness is meditation, so I invite you now to join me as we learn to bring our attention and focus on this present moment. Sit comfortably straight, not rigid, to allow air to flow freely through your body. If you are sitting in a chair, move forward so that you are not relying on the back of the chair for support. If you sit on the floor, use a cushion or folded blanket so that your knees are slightly lower than your hips.
I suggest you breathe in through the nose and out through the mouth, but if you can’t, it’s fine. Just breathe in whatever way is most comfortable for you. As you begin to relax, note that you may experience bodily sensations while meditating. Salivation. Grumbling stomach. Itching. It’s just your prefrontal cortex waking up so it’s not a problem. If during meditation you experience too much discomfort, physically or emotionally, simply stop and take a couple of deep breaths. Perhaps drink a little water. You can return to the meditation if you like or you can simply stop and try again later.
Give yourself permission to take this break away from your tasks and responsibilities. Close your eyes or soften your gaze and look at the floor a few feet in front of you. We’re now ready to meditate together.
Scan the body, noticing any areas of tightness or contraction. You don’t need to change anything unless you’d like to. Just notice what’s occurring in your body.
Now, think about a mistake you’ve recently made.
Scan your body again and see if you can locate where you feel that mistake in your body.
Breathe in slowly through the nose if you can. Now slowly breathe out through the mouth any tension you’re holding in that part of the body.
Return to breathing normally, allowing your body to relax from head to toe.
Mistakes are the only time we learn and grow. When everything’s going well, we’re not learning or growing because we don’t want to rock the boat. Mistakes are really learning opportunities.
Breathing in calm, breathing out whatever needs to go.
It’s normal to feel fear when we make a mistake, but most mistakes aren’t really dangerous.
You’re safe, so there’s no need to hang onto that fear.
Breathing in safety, breathing out any fear or anxiety.
Chances are, this mistake will be completely insignificant a year from now. It’s just your brain’s chemical reaction to a perceived threat. You can let that go.
Breathing in calm, breathing out anything that needs to go.
If a loved one made this mistake, would you forgive them? Can you treat yourself as lovingly as you would treat someone important to you?
Breathing in self-forgiveness, breathing out judgment.
Forgive yourself for judging yourself so harshly. You made a mistake. We all do it. There’s no need to ruminate or be unkind to yourself.
Breathing in self-compassion, breathing out unkindness.
What might you say to a loved one who made a mistake? Tell yourself the same thing.
Breathing in self-love, breathing out anything that doesn’t nourish you.
Feel gratitude for whatever you can learn from the mistake you made. Set an intention to take any needed action, like apologizing for your mistake or making a correction, if appropriate. Then let the mistake go. It has served its purpose, so there is no need to hang on to it any longer.
Breathing in relief, breathing out negative emotions.
Take a deep breath in and hold for 3 seconds.
Slowly release the breath through the mouth and sigh with relief. All is well.
This podcast is part of the Airwave Media podcast network. Visit AirwaveMedia.com to listen and subscribe to other great shows like The Daily Meditation Podcast, Everything Everywhere and Movie Therapy. We’d deeply appreciate your support at patreon.com/amindfulmoment. Please be sure to subscribe to A Mindful Moment and follow us on Instagram @amindfulmomentpodcast. A Mindful Moment is written and hosted by Teresa McKee and/or Melissa Sims. The Spanish version is translated and hosted by Paola Theil. Intro music, Retreat, by Jason Farnham. Outro music, Morning Stroll by Josh Kirsch, Media Right Productions. Thank you for tuning in! This podcast is produced by Work2Live Productions.