Rejection stings. Whether it’s a job you didn’t get, a relationship that ended, or a creative idea that wasn’t received the way you hoped, being told ‘no’ can feel personal, painful, and deeply disorienting.
But rejection, as harsh as it feels, is not a reflection of your worth. It’s a redirection, not a final verdict.
In our pursuit of connection, success, or expression, rejection can shake our confidence and trigger old wounds of not being ‘enough.’
Yet, it often carries a hidden message: ‘This wasn’t for you. . but something else is.’
The space that rejection creates may be very uncomfortable, but it’s also where there is an opportunity to allow growth within.
What if we started to see rejection not as failure or a set back, but as feedback? A nudge from the universe to pause, pivot, or persevere with more clarity? Every ‘no’ is refining your path, strengthening your resilience, and showing you what you truly value.
Handling rejection gracefully starts with allowing the feelings to move through you, those feelings of disappointment, anger, sadness, are all valid.
Moving through emotions like disappointment, anger, and sadness with grace doesn’t mean suppressing them, it means honoring them with compassion and curiosity. Here are some of my thoughts, my hope is that they are gentle and empowering in order to support you when emotions feel heavy or overwhelming.
I also feel at this moment it’s good to remind myself and you: You are still worthy. Still growing. Still becoming.
When life shakes you, reconnecting with practices that remind you of the deeper current flowing beneath it all. My mantra is “I trust in divine timing. What’s for me cannot miss me.”
Moving Gracefully Through Difficult Emotions
1. Name It to Soften It
Begin by acknowledging exactly what you feel. When you name an emotion, you reduce its charge and reclaim agency.
Try saying aloud:
‘I’m feeling disappointed right now.’
‘There’s anger in me.’
‘This sadness is visiting me.’
Use ‘I’m experiencing…’ instead of ‘I am…’ to avoid fusing your identity with the emotion.
2. Breathe with the Emotion
Instead of pushing it away, pause and breathe with the emotion.
Inhale: ‘I see you.’
Exhale: ‘I’m not afraid of you.’
Feelings are just messengers, they move faster when they feel seen. Awareness of our breathe helps to support us to move through the emotion.
3. Give It a Safe Outlet
Allow your body to help process the emotion:
For anger: shake out your hands, dance, punch a pillow, do vigorous movement.
For sadness: journal, cry, take a warm bath, lie in child’s pose.
For disappointment: speak it aloud, walk in nature, paint or create.
Let the energy move through, and not stay stuck in your system.
4. Release the Timeline
Don’t rush your process. Healing isn't linear. There’s no gold star for ‘getting over it quickly.’
Ask: ‘What’s the most nourishing thing I can do for myself right now?’
Then give yourself permission to do just that.
5. Offer Yourself the Words You Long to Hear
Write a loving note to yourself as if from a wise, nurturing friend.
Try:
‘I know this hurts. And I trust you’ll grow through it.’
‘Even in sadness, you are whole. You are allowed to feel this fully.’
‘This is not the end of your story.’
6. Remember: It’s Temporary
Emotions are like waves, none stay forever. If you can ride it without fighting it, the wave will pass.
Affirmation: ‘This too is moving. I trust the rhythm of my healing.’
7. Use Beauty as Medicine
Sometimes we need beauty to remind us that life is still good.
Light a candle
Listen to calming music
Watch the sunset
Read poetry
Sip a warm cup of tea
Beauty grounds and soothes the soul. In the words of poet Rumi:
‘Try not to resist the changes that come your way. Instead, let life live through you.’
So take a breath. Let it go. And take one step forward. The ‘yes’ you’re waiting for might be closer than you think.
Here below is an exploration of how to navigate a set back while moving through a simple movement practice. We explore realism, self-compassion, and a sense of spiritual trust. Staying open-hearted and trusting in life is a sacred balancing act.
Please use the audio for ease when on your yoga mat
As we ‘move inwards’ today we will explore coping with setbacks, our intention is to take some grounded steps.
Setbacks often stir up grief, frustration, or self-doubt. Don’t bypass these feelings, feel what is real. Let yourself feel them without shame or judgment. It’s about honouring the emotion, you release resistance and allow healing to begin.
Today we will practice our Sun Salutation B and ask yourself
‘What am I feeling right now?’
Typically I like to practice this sequence two times, one on each side. After moving through Sun Salutation A three times. Move through the movements slowly and mindfully, with breath awareness.
Listen and sense your body, and say out loud
‘This feeling is valid, but it is not the whole story.’
A setback is not the end, it’s a chapter. Zooming out helps you see the bigger picture. Sometimes what feels like a detour it is life’s way of realigning you with something more authentic or sustainable.
As you continue to move ask yourself ‘What might this setback be making space for?’
Remember this isn’t a failure, it’s feedback.
It’s natural to feel disappointed when life doesn’t meet your timeline. But disappointment often comes from expectations that were rigid or unrealistic.
Try shifting from pressure-based expectations to possibility-based intentions.
As you pause in downward facing dog try to reframe those feelings of disappointment you may be feeling to something like this ‘I’m open to this unfolding in the best timing for me.’
Something that has helped me is to create ‘stretch’ goals + ‘soft’ goals. One pushes gently, the other holds space for more flow.
Practicing Sun Salutation A (3 times) and Sun Salutation B (2 times) regularly is a great way to feel more grounded in your body.
In the similar ways, trusting the universe doesn’t mean waiting passively. It means aligning your actions with your values, even when the outcome is uncertain.
So after your practice today take some time to ask yourself ‘What is one small thing I can do today that’s rooted in faith rather than fear?’
Tiny, consistent steps shows the universe you're serious and they also help to build your confidence.
As a final thought, setbacks will happen. Expectations will shift. But your ability to meet life with grace, curiosity, and courage is what will carry you through.
Stay open. Stay kind to yourself. Trust the unfolding, you are not behind, you are simply being refined.
The hardest part is getting to your mat, continuing to show up for yourself with all the ‘things’ you have to do and accomplish today.
Thank you for continuing to show up here. It’s an absolute pleasure to share this time with you. Thank you.
❤️ Namaste Tracey Xx
Please feel free to share You Are Not Alone with loved ones and friends. I trust whoever needs to read my musings will find them as a source of inspiration and hope. They are all written from my heart and offer the opportunity to dive deeper into truth, authenticity and trust.
Moving Inward - Exercises designed to take with you onto your yoga mat or alternatively next time you go for a walk alone in nature. I hope the audio version helps with this ❤️ how we move matters - where attention goes energy flows.
My Moving Inward invitation is a sweet, sweet friendly reminder to spend some precious ‘me time’ as often as possible. To take inspiration from my essays when you’re next on your mat and devote time to turning your gaze inwards, in order to cultivate a beautiful conscious conversation with your body, mind & emotions. Through this process we get to practise listening, to be who we are, and creatively explore who we want to be.
So many great reminders 💕 Sending out my nonfiction book proposal, submitting my paintings to galleries, and applying for artist residencies and definitely needed to hear this 💛
Yes to all of this, but using beauty as medicine is especially poignant to me. I'd say it's kinda my life philosophy. Will be adopting your breath exercise. Thanks for sharing.