{"id":2391,"date":"2022-04-22T10:10:14","date_gmt":"2022-04-22T10:10:14","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=2391"},"modified":"2026-03-17T08:41:13","modified_gmt":"2026-03-17T08:41:13","slug":"powerful-pause-meditation-with-bea-grist-celebration","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-celebration\/","title":{"rendered":"Powerful Pause Meditation: Celebration"},"content":{"rendered":"<h3>In this guided meditation you\u2019re gently invited to celebrate all parts of you. Because all parts of you are worthy of celebration.<\/h3>\n<p>There may have been times when things didn\u2019t go to plan. Maybe there were some days when you felt like giving up. But you didn\u2019t. You\u2019re here. In this meditation we celebrate all that you are.<\/p>\n<p>This guided meditation was written for one of our Powerful Pause meditation sessions, where we come together to meditate every few weeks. If you&#8217;re a Performer member you can take advantage of these free sessions (please ensure you&#8217;re opted in to receive our emails for upcoming dates and booking information).<\/p>\n<p>20-minute listen. We recommend listening to this meditation with headphones on.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/x2ee4-1208418-pb?from=site&amp;vjs=1&amp;skin=1&amp;fonts=Helvetica&amp;auto=0&amp;download=0\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/div>\n<p><strong><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\">Listen to other Powerful Pause meditations.<\/a><\/strong><\/p>\n<h4>Meditation Transcript:<\/h4>\n<p><strong>Bea Grist, Mental Health and Wellbeing Manager:<\/strong><\/p>\n<p>Hello, my name is Bea and I\u2019m the Mental Health and Wellbeing Manager at Spotlight.<\/p>\n<p>There may have been times when things didn\u2019t go to plan.<br \/>\nMaybe there were some days when you felt like giving up.<br \/>\nBut you didn\u2019t. You\u2019re here.<br \/>\nSo today in this meditation we\u2019re going to be celebrating all parts of you.<br \/>\nBecause all parts of you are worthy of celebration.<br \/>\nBegin to get comfortable if you haven\u2019t already<br \/>\nEither sitting or lying down<br \/>\nIf you&#8217;re sitting<br \/>\nensure that your back is upright<br \/>\nwith your spine following its natural curves.<br \/>\nSee if you can find a position that feels focused and yet relaxed<br \/>\nto really allow your body to settle<br \/>\nto rest down into gravity<br \/>\nletting it be supported by the floor,<br \/>\nthe chair or whatever is beneath you.<br \/>\nBring your awareness to where your feet make contact with the floor<br \/>\nor whatever you&#8217;re sitting or lying on<br \/>\nfeeling that sense of being grounded and supported by the earth<br \/>\nand if you haven&#8217;t already<br \/>\ngently closing your eyes now<br \/>\nor lower your gaze if that&#8217;s more comfortable for you.<br \/>\nSo let\u2019s take some time to relax the body now<br \/>\nBeginning by softening the shoulders down<br \/>\nLetting them melt away from the ears<br \/>\nRelaxing your face and unhinging your jaw<br \/>\nYou may like to gently massage the jaw<br \/>\njust giving it permission to soften<br \/>\nAnd we\u2019re just slowing switching gears<br \/>\nUsing this as a moment of transition<br \/>\nTuning into our inner landscape<br \/>\nBy creating some space<br \/>\nBetween the morning or day you\u2019ve had so far<br \/>\nAnd allowing yourself to arrive into this moment<br \/>\nAnd now just imagine the warm tropical rain<br \/>\nShowering the body and the mind<br \/>\nWashing away any tension or tightness<br \/>\nFeeling the body get heavier and heavier<br \/>\nas it relaxes and melts into the ground<br \/>\nSee if you can notice the breath in the body<br \/>\nWhere do you feel the breath most strongly?<br \/>\nIt might be in the chest or perhaps the stomach or sides of the body?<br \/>\nMaybe you can feel the breath coming in and out of your mouth or nostrils<br \/>\nYou might like to place your hands on your torso<br \/>\nTo gently feel the movement of the breath in the body<br \/>\nLet&#8217;s take a deep breath here and exhale<br \/>\nYou&#8217;re about to delve into a soothing universe<br \/>\nwhere all tension melts away<br \/>\nThis is time for you<br \/>\nAnd there is nothing you need to do right now<br \/>\nApart from be here<br \/>\nAnd be present<br \/>\nAnd if the mind starts to wonder<br \/>\nSimply come back to your breath<br \/>\nOur breath is the perfect anchor for the mind<br \/>\nbecause each breath we take can only happen in the now<br \/>\nThat&#8217;s the magic of breathing.<br \/>\nIt is your present moment tool.<br \/>\nMaybe taking a moment to celebrate your breath<br \/>\nAnd all it does for you<br \/>\nEvery day<br \/>\nWithout you even being aware of it.<br \/>\nSo tune into your breath now<br \/>\nbe curious about your experience<br \/>\nletting go of a need for it to be a certain way.<br \/>\nThis is an invitation to just be with your experience without judgement.<br \/>\nThis practice is simply about returning to the here and now whenever we mentally wander<br \/>\noff.<\/p>\n<p>No matter what happened in the past<br \/>\nor what may happen in the future<br \/>\nwe can only really control the present<br \/>\nSo let your breath be a reminder of the here and now.<br \/>\nLet\u2019s take a deep breath in here<br \/>\nBreathing in deeply through the nose if that is available to you<br \/>\nAnd out through the mouth<br \/>\nLet\u2019s do that again<br \/>\nBreathing in through the nose<br \/>\nAnd beginning to release anything which you\u2019re ready to let go of today<br \/>\nAnd let\u2019s do that one more time<br \/>\nBreathing in deeply, filling the lungs and belly up<br \/>\nAnd releasing with a sigh.<\/p>\n<p>Now, let your breath return to its natural rhythm.<br \/>\nAnd then just beginning to scan through your body<br \/>\nStarting at the top of your head<br \/>\nJust moving slowly through the body<br \/>\nNoticing any parts that are perhaps calling out for some tender loving care<br \/>\nBringing your awareness to any areas that might be feeling rigid, tight or uncomfortable<br \/>\nSee if you can breathe into those parts<br \/>\nSending some gentle currents of love and care to those areas<br \/>\nLetting them know it\u2019s ok to relax and let go<br \/>\nBeginning to sense and appreciate the stillness and silence that meditation, and being<br \/>\npresent allows you.<\/p>\n<p>All parts of you, relaxing<br \/>\nFinding calm<br \/>\nLetting go.<br \/>\nSay to yourself<br \/>\nIt\u2019s okay to relax<br \/>\nIt\u2019s okay to let go<br \/>\nI am safe.<\/p>\n<p>This is your meditation<br \/>\nSo always listen to what you need<br \/>\nAnd know that meditation can sometimes bring up emotions<br \/>\nSo give yourself permission to simply be with whatever is here for you<br \/>\nThere is no right or wrong<br \/>\nIf you want to move or open your eyes at any point<br \/>\nThen please just do so.<\/p>\n<p>So once you\u2019re feeling grounded and comfortable<br \/>\nbegin to visualize your younger self.<br \/>\nTry to connect with a time when you felt ok, perhaps even happy<br \/>\nWhatever age you were<br \/>\nJust welcoming that visual in.<br \/>\nIt can be any point in your life<br \/>\nas long as it\u2019s younger than you are now.<br \/>\nTaking a moment to really make that visual clear:<br \/>\nnoticing what they\u2019re wearing,<br \/>\nPerhaps their hair, their facial features, their expression<br \/>\nMaybe also noticing where they are and what is around them too.<br \/>\nContinuing to focus on your breath as you bring this visual in.<br \/>\nBreathing in, and letting go.<br \/>\nWelcoming that image a little more with each breath.<br \/>\nAnd as you look at this younger version of you,<br \/>\nthey look back at you,<br \/>\nand they smile, looking up at you in awe<br \/>\nat the incredible person you\u2019ve become.<\/p>\n<p>They are so proud of all the things you\u2019ve accomplished.<br \/>\nCan you remember when they wanted what you have now?<br \/>\nThings that maybe previously you had only dreamed of?<br \/>\nWhether those things are big or small.<\/p>\n<p>And as your younger self continues to look at you<br \/>\nand your life in awe, amazement, with complete and unwavering love,<br \/>\nyou too, begin to recognize how much you have to celebrate.<br \/>\nHow much there is to be grateful for<br \/>\nand how deserving of love and celebration you are right now.<br \/>\nJust as you are.<\/p>\n<p>Now see yourself at the beginning of this year<br \/>\nAgain welcoming in whatever comes to mind<br \/>\nAnd taking a moment to make that visual clear<br \/>\nnoticing perhaps where you are, what you\u2019re doing and maybe how you\u2019re feeling<br \/>\nContinuing to focus on your breath as you bring this visual in.<br \/>\nBreathing in, and letting go.<\/p>\n<p>Welcoming that image in a little more with each breath.<br \/>\nAnd as you look at this version of you from the beginning of the year<br \/>\nthey look back at you,<br \/>\nand they smile, looking up at you<br \/>\nThey are proud that you made it to where you are today.<\/p>\n<p>Whatever has gone on for you<br \/>\nThey are so proud of the fact that you are still a professional actor or performer<br \/>\nThey are proud that you followed your heart and your dreams<\/p>\n<p>There may have been times when things didn\u2019t go to plan<br \/>\nMaybe some days when you felt like giving up<br \/>\nBut you didn\u2019t<br \/>\nYou\u2019re here<br \/>\nAnd they want to celebrate that with you<br \/>\nThey know that all parts of you are worthy of celebration.<\/p>\n<p>Celebrate All Parts Of You.<br \/>\nCelebrate all parts of you<br \/>\nEspecially the broken parts<br \/>\nFor without them<br \/>\nYou would not be whole.<br \/>\nPull up a chair for your weary soul<br \/>\nAnd let it rest for a while in your company.<br \/>\nIt does not need much, apart from silence.<br \/>\nWelcome in the quiet edges<br \/>\nAnd get curious about what they have taught you this year.<br \/>\nSee if you can notice the scorched perimeter which guards your vulnerable heart<br \/>\nThank it for its generosity.<br \/>\nNotice how your failures are flecked with gold<br \/>\nFor without them you would not have the ability to begin again.<br \/>\nListen to the songs<br \/>\nThat come from all this<br \/>\n\u2018not knowing\u2019.<br \/>\nIts notes are the underscore to your creativity.<br \/>\nThroughout all the times<br \/>\nYou were brave enough to let go<br \/>\nYour breath did not<br \/>\nIt was always there<br \/>\nGently coaxing you on<br \/>\nAgain and again.<br \/>\nAnd again.<br \/>\nAnd again.<br \/>\nSo Celebrate all parts of you.<br \/>\nEspecially the broken parts<br \/>\nFor without them<br \/>\nYou would not be whole.<\/p>\n<p>So just breathing in those words<br \/>\nBreathing into the present moment<br \/>\nAnd celebrating it.<br \/>\nCelebrating the light and the dark<br \/>\nAnd knowing that all of you is welcome here.<br \/>\nShortly we\u2019ll bring this meditation to a close<br \/>\nSo let\u2019s take a deep breath here<br \/>\nIn through the nose<br \/>\nAnd let\u2019s sigh it out through the mouth<br \/>\nLet\u2019s take another of those cleansing breaths<br \/>\nBreathing in through the nose<br \/>\nAnd sighing out through the mouth<br \/>\nBecoming aware of any sounds that might be around you<br \/>\nThose that are far away<br \/>\nAnd sounds that are nearer<br \/>\nBreathing in this experience<br \/>\nWhatever came up for you<br \/>\nBreathing in life and vitality<br \/>\nLetting the body know it\u2019s time to wake up<br \/>\nAnother deep breath now<br \/>\nreturning to this time<br \/>\nand this space<br \/>\nAnother breath<br \/>\nBecoming aware of where you are<br \/>\nMaybe feeling the chair or whatever is underneath you<br \/>\nFeeling that sense of support and rootedness<br \/>\nNoticing any sounds that might be around you<br \/>\nAnd just moving your body in any way that is needed<br \/>\nto come back to your present state<br \/>\ntake a stretch and move your body a little if that feels good<br \/>\nAnd when you\u2019re ready<br \/>\nIf you haven\u2019t already, slowly open your eyes.<\/p>\n<p><em>Main photo by Arthur Chauvineau on Unsplash<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this guided meditation you\u2019re gently invited to celebrate all parts of you. Because all parts of you are worthy of celebration. There may have been times when things didn\u2019t go to plan. Maybe there were some days when you felt like giving up. But you didn\u2019t. You\u2019re here. In this meditation we celebrate all [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":3031,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[132,125,48,94,126],"class_list":["post-2391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-bea-grist","tag-meditation","tag-mental-health","tag-podcast","tag-powerful-pause"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Powerful Pause Meditation: Celebration | Spotlight<\/title>\n<meta name=\"description\" content=\"Embrace self-worth and honour your journey with this guided meditation from Spotlight. 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A soothing session to celebrate all parts of you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-celebration\/\" \/>\n<meta property=\"og:site_name\" content=\"Spotlight\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-22T10:10:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-17T08:41:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.spotlight.com\/wp-content\/uploads\/2023\/10\/4c0de7b3-2c7e-418f-a1a3-254ca56a8e62.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2400\" \/>\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bea Grist\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bea Grist\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/\"},\"author\":{\"name\":\"Bea Grist\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#\\\/schema\\\/person\\\/4099f49266f3978306a2e4d7648b87aa\"},\"headline\":\"Powerful Pause Meditation: Celebration\",\"datePublished\":\"2022-04-22T10:10:14+00:00\",\"dateModified\":\"2026-03-17T08:41:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/\"},\"wordCount\":1790,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.spotlight.com\\\/wp-content\\\/uploads\\\/2023\\\/10\\\/4c0de7b3-2c7e-418f-a1a3-254ca56a8e62.jpeg\",\"keywords\":[\"bea grist\",\"meditation\",\"mental health\",\"podcast\",\"powerful pause\"],\"articleSection\":[\"Lifestyle &amp; Wellbeing\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/\",\"url\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/\",\"name\":\"Powerful Pause Meditation: Celebration | Spotlight\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-celebration\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.spotlight.com\\\/wp-content\\\/uploads\\\/2023\\\/10\\\/4c0de7b3-2c7e-418f-a1a3-254ca56a8e62.jpeg\",\"datePublished\":\"2022-04-22T10:10:14+00:00\",\"dateModified\":\"2026-03-17T08:41:13+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#\\\/schema\\\/person\\\/4099f49266f3978306a2e4d7648b87aa\"},\"description\":\"Embrace self-worth and honour your journey with this guided meditation from Spotlight. 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