How do I meditate when feeling exhausted from a life transition?

Meditating during a life transition, especially when feeling exhausted, can feel overwhelming. However, it is precisely during these times that meditation can provide the most relief. Life transitions—whether moving, changing jobs, ending a relationship, or grieving—can drain your energy and leave you feeling emotionally and physically depleted. Meditation helps by grounding you, reducing stress, and restoring mental clarity. The key is to approach meditation with compassion and simplicity, focusing on techniques that require minimal effort but yield maximum benefits.\n\nStart with a body scan meditation to reconnect with your physical self. Sit or lie down in a comfortable position, close your eyes, and take three deep breaths. Begin by bringing your attention to the top of your head, noticing any tension or sensations. Slowly move your focus down through your body—your face, neck, shoulders, arms, chest, and so on—until you reach your toes. If you notice areas of tension, imagine your breath flowing into those spaces, releasing the tightness. This practice helps you tune into your body and release physical exhaustion.\n\nAnother effective technique is mindful breathing. Sit in a quiet space, close your eyes, and place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, feeling your abdomen rise, and exhale slowly through your mouth, feeling your chest fall. Count each breath, aiming for a count of four on the inhale and six on the exhale. If your mind wanders, gently bring it back to your breath. This practice calms the nervous system and reduces feelings of overwhelm.\n\nFor those who struggle with racing thoughts during transitions, guided meditations can be a lifesaver. Use apps or online resources to find meditations specifically designed for stress or life changes. These guided sessions often include affirmations or visualizations that help you process emotions and regain a sense of control. For example, a visualization might involve imagining yourself standing on a beach, watching waves wash away your worries. This technique provides a mental escape and fosters emotional resilience.\n\nScientific research supports the benefits of meditation during stressful periods. Studies show that mindfulness practices reduce cortisol levels, the hormone associated with stress, and increase activity in the prefrontal cortex, which governs decision-making and emotional regulation. Additionally, meditation has been shown to improve sleep quality, which is often disrupted during life transitions. By incorporating meditation into your routine, you can create a sense of stability amidst chaos.\n\nPractical challenges, such as finding time or staying consistent, are common during transitions. Start small—even five minutes of meditation daily can make a difference. Set a reminder on your phone or meditate at the same time each day to build a habit. If you feel too tired to sit, try lying down or meditating while walking slowly in nature. The goal is to make meditation accessible and adaptable to your current state.\n\nFinally, end your meditation practice with a moment of gratitude. Reflect on one thing you are thankful for, no matter how small. Gratitude shifts your focus from what is draining you to what is sustaining you, fostering a positive mindset. Over time, this practice can help you navigate life transitions with greater ease and resilience.\n\nIn summary, meditation during exhausting life transitions is about simplicity, self-compassion, and consistency. Use body scans, mindful breathing, or guided meditations to ground yourself. Lean on scientific evidence to stay motivated, and adapt your practice to fit your energy levels. With time, meditation can become a powerful tool for navigating change and restoring balance.