In Between Worlds: Why Liminal States Hold So Much Power
Explore the transformative power of liminal states—those in-between moments that spark creativity, growth, and self-discovery.
Liminal states are the in-between moments in life - when one phase ends, and another hasn’t fully begun. These transitions, though often unsettling, are powerful opportunities for growth, creativity, and self-discovery. Whether it’s the quiet of dawn, the moments before sleep, or major life changes like a career shift, these thresholds allow us to pause, reflect, and reset.
Key takeaways:
- What are liminal states? Transitional moments or spaces where old patterns dissolve, and new possibilities emerge.
- Why do they matter? They loosen rigid mental patterns, spark creativity, and foster personal transformation.
- How to work with them? Use practices like journaling at dawn, setting intentions before sleep, and creating rituals for transitions.
The Spirituality of Liminal Spaces by Claire Gillman
What Are Liminal States?
Liminal states represent those in-between phases of life - moments when the old has dissolved, but the new hasn’t fully formed. These thresholds are often uncomfortable, even disorienting, but they hold immense potential for change and growth.
The word liminal comes from the Latin limen, meaning "threshold", much like the strip of a doorway that marks the passage from one space to another. Similarly, liminal states act as crossing points where normal rules and expectations seem to pause, creating space for transformation.
The Origins of Liminality
The idea of liminality first appeared in anthropology, thanks to Arnold van Gennep, who studied rites of passage in traditional societies. He identified a three-part process in these ceremonies: separation from the old, transition through a middle phase, and incorporation into a new role or identity.
Victor Turner later expanded on this concept, showing how liminal states extend beyond rituals into broader social contexts. He described these states as moments when established social structures dissolve, allowing for a unique bond known as communitas - a sense of connection that arises when usual hierarchies and roles fade away.
"The attributes of liminality or of liminal personae ('threshold people') are necessarily ambiguous."
- Victor Turner
Turner’s work highlighted that liminal states are not just uncomfortable pauses; they are spaces brimming with potential. When old patterns are suspended, new perspectives and possibilities can emerge.
What began as an anthropological concept has since influenced fields like psychology, literature, and spirituality. Today, we encounter liminality not only in major life transitions but also in fleeting moments, like the haze between sleep and waking.
Common Liminal Moments
Liminal states appear in both physical spaces and transitional times. Recognizing these moments can help you navigate them more consciously.
Physical liminal spaces are locations that feel inherently transitional. Think of hotel hallways in the middle of the night - quiet, empty, and serving only as a passage. Airport terminals and stairwells share this quality, existing as in-between places rather than destinations. Even abandoned buildings or elevators between floors evoke this sense of being neither here nor there.
Temporal liminal moments occur during times of change, such as the shift from day to night or the transition between seasons. Dawn and dusk, for example, are neither entirely day nor night but something unique in between. Other examples include midnight, the winter solstice, or the symbolic threshold of New Year’s Day.
Life transitions often thrust us into profound liminal states. Divorce, for instance, dissolves a former identity, requiring a redefinition of self. Losing a job creates a similar experience, as one professional role ends before a new one begins. Moving to a new city, becoming a parent, or undergoing a spiritual awakening also involve stepping into these transformative in-between spaces.
| Life Event | Liminal Phase |
|---|---|
| Adolescence | Childhood to adulthood |
| Marriage | Singlehood to partnership |
| Parenthood | Individual to caregiver |
Even smaller, everyday moments can carry a liminal quality - the edge of sleep, the pause between breaths, or the stillness before making a significant decision.
Recognizing these thresholds allows us to appreciate their deeper significance.
Why These States Matter
Liminal states are powerful because they break down the boundaries that usually confine us to familiar patterns. When your identity or circumstances become fluid, you create room for true transformation.
In these moments, the grip of the ego loosens, and your awareness expands. This openness allows you to be more present and attuned to life’s deeper flow. The structures you usually depend on reveal their flexibility, making space for new possibilities.
"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."
- Viktor E. Frankl
Spiritual traditions have long recognized the power of liminal times and spaces. They teach that transformation often happens in these uncertain periods. Instead of rushing through the discomfort, engaging with these moments can lead to profound insights and growth. The ambiguity that makes liminal states unsettling also makes them fertile ground for change.
These thresholds invite you to embrace the unknown - not as something to fear, but as a space rich with possibility. By learning to navigate liminal states, you gain a valuable tool for personal transformation and spiritual evolution.
With this understanding of their potential, let’s explore the science behind these transformative shifts.
The Science Behind Liminal States
Liminal states, long acknowledged in spiritual and cultural traditions, are now being explored through the lens of modern neuroscience. These in-between moments - times of transition - are tied to measurable shifts in brain activity and energy. Science provides a framework to better understand why these states are often associated with personal transformation, complementing the age-old belief in their power to spark change.
Brain Activity During Transitions
Your brain operates on a variety of frequencies throughout the day, and these brainwave patterns play a key role in shaping how you experience liminal states. During transitional moments - like the brief period between wakefulness and sleep - your brain shifts into frequencies that encourage creativity and transformation.
- Alpha waves (8–12 Hz) occur during states of relaxation and light focus, such as meditation or the moments before sleep. These waves bridge the conscious and subconscious, creating space for introspection and calm.
- Theta waves (4–8 Hz) emerge during deeper relaxation, particularly in the hypnagogic state - the dreamy, semi-conscious phase just before sleep. This state is highly associative, often sparking creative connections and insights.
The power of these transitional brainwave states is backed by research. In one study, participants who spent just 15 seconds in the early sleep stage were three times more likely to solve creative problems compared to those who were fully awake or in deeper sleep. These moments are linked to a phenomenon called transliminality, where psychological material more easily crosses into or out of conscious awareness. This openness mirrors traits seen in hypnotic states, making the mind more receptive to new ideas and patterns.
During these periods, your usual mental filters relax, allowing for more fluid and creative thinking. A 2019 study published in Translational Psychiatry highlighted the therapeutic potential of these brainwave states. Researchers used transcranial alternating current stimulation to increase alpha wave activity in individuals with major depressive disorder, resulting in noticeable reductions in depressive symptoms.
Energy Shifts in Transitional Spaces
These neurological changes are paralleled by shifts in energy, both internally and in the environment. Liminal states often blur the boundaries between your inner world and external surroundings, creating a heightened sense of intuition and connection. This might explain why people often report synchronicities or profound insights during these moments.
Certain physical locations, like beaches where land meets water, naturally amplify these transitions. These spaces function as physical liminal zones, much like hallways or airports, and seem to enhance the transformative energy of the moment. Similarly, these states are thought to create prime conditions for neuroplasticity - the brain’s ability to form new connections and rewire itself when old patterns are temporarily suspended.
"It is in these transitional moments of our lives that authentic transformation can happen." - Father Richard Rohr
This openness to change makes liminal states powerful tools for personal growth. Practices like meditation, dawn rituals, or working with the edge of sleep don’t just symbolize transformation - they actively engage the brain in ways that promote renewal and growth. By intentionally entering these states, you create fertile ground for new ideas, habits, and perspectives to take root.
How to Work with Liminal States
Liminal states - those fleeting moments of transition - hold immense potential for personal growth and transformation. By consciously engaging with these periods, you can turn them into opportunities for clarity, intention-setting, and self-discovery. Below are practical ways to make the most of these transitional moments.
Dawn and Dusk Practices
The natural transitions of dawn and dusk are perfect times to align with shifting energies. Mornings provide a chance to set the tone for your day. Try starting with sunrise journaling - write down your thoughts and feelings as they come to you, allowing for natural reflection and intention-setting.
As dusk approaches, focus on letting go and preparing for renewal. This is an ideal time to set intentions. Write down an affirmation that resonates deeply with you and repeat it for several days to help solidify your focus. To deepen this practice, pair it with a short meditation. Find a quiet space, visualize yourself standing at a symbolic crossroads or shoreline, and reflect on the transitions in your life.
Using the Edge of Sleep
The moments before sleep are a gateway to your subconscious mind. As your brain shifts from Beta to Alpha waves and eventually into the receptive Theta state, it becomes more open to new ideas and intentions.
Create a calming environment by tidying your space, lighting a candle, or playing soothing music. Set a clear and specific intention - either written or visualized - and let it guide you as you relax into sleep. Practice slow, deep breathing to release tension, and vividly imagine your intention taking shape. Trust your subconscious to nurture it as you drift off.
For a hands-on variation, try the "Pillow Method." Write an affirmation that captures what you want to attract, tuck it into your pillowcase, and let your thoughts gently settle on it as you fall asleep. A real-world example of this technique comes from Juliette Kristine, who combined a vision board with affirmations before bed. Within ten days, she received three media interview requests, all of which were published within just over three weeks.
Threshold Rituals
Physical thresholds like doorways, bridges, and shorelines can symbolize life's transitions. By creating intentional rituals around these crossings, you can turn ordinary moments into meaningful opportunities for growth.
One simple practice is the "doorknob prayer." Before entering a new space or starting a new task, pause for a moment to acknowledge a higher presence or simply reconnect with yourself. You can expand this practice by pausing at any doorway: take a deep breath, notice your physical sensations and thoughts, and step through with purpose.
For a more ceremonial approach, mark significant life transitions with a ritual. For example, Darren C. Polito designed a meaningful ritual for a friend’s 60th birthday. He laid a blue scarf on the floor to represent a river, inviting her to symbolically cross it as a way of stepping into a new chapter of life.
Shifting Reality Through Liminal Moments
Liminal states are not just fleeting pauses in our day - they're powerful opportunities to reshape how we experience and approach life. During these moments, when the usual patterns of thought loosen their grip, your mind becomes more open and receptive. This creates the perfect environment to plant the seeds of change that can ripple through every part of your life. It's within these windows of transition that you can take deliberate steps to influence your reality.
Setting Intentions in Liminal States
Liminal moments have a unique ability to bypass the mental walls we often build around ourselves. Dr. Lisa Turner highlights that personal transformation often takes root in these transitional phases when intuition and perception naturally shift. By working with the brainwave changes discussed earlier, you can deepen your connection to these moments and make intention-setting a powerful tool for growth.
Dan, a leader at Cloud-9 Camp, shared his perspective:
"That happens just with setting the intentions. It's really just a shift in the mindset".
In these states, simply declaring your desires can spark meaningful change.
To make the most of these moments, consider starting a daily meditation practice. Even dedicating five minutes to quiet reflection can help train your brain to recognize and enter these states more easily. When you notice a subtle shift - like the drowsy edge before sleep or a quiet pause in your day - take a moment to set clear, specific intentions. Focus on goals that support your emotional and personal growth. These moments can also help you break through mental blocks, opening the door to more creative and expansive thinking.
Breaking Old Patterns
Liminal states are not only ideal for setting intentions but also for breaking free from outdated habits and thought patterns. These transitional moments reset mental activity, creating space for new possibilities to emerge. With the inner critic temporarily quieted, unconventional ideas can surface, and different parts of the brain can connect in ways they typically don’t.
History is full of examples of this kind of creative breakthrough. Chemist August Kekulé famously envisioned benzene’s structure during a daydream. Otto Loewi discovered how nerves communicate through a dream, and Elias Howe reimagined the sewing machine needle after a similar experience. These weren't random flashes of insight - they were the result of minds freed from rigid, conventional thinking.
You can tap into this same creative potential. Before going to bed, write down a specific goal or problem you'd like to solve. As you relax and drift into the hypnagogic state - the transitional phase between wakefulness and sleep - visualize the issue in detail. Pay attention to any images, thoughts, or feelings that arise, and keep a notebook by your bed to jot down any insights as soon as you wake up, no matter how abstract they may seem.
Another way to disrupt old patterns is by changing up your daily routines. Try taking a different route to work, or pause for a moment of quiet reflection between tasks. During these transitions, focus on a limiting belief or behavior that holds you back. Instead of resisting it, observe it with curiosity. Ask yourself, "What would my thoughts or actions look like if this pattern didn’t exist?" Let the answers come naturally, without forcing them.
While the ambiguity of liminal states can feel uncomfortable, it's this very uncertainty that makes transformation possible. By learning to sit with the unknown, you create the space for entirely new ways of thinking and being to take root and grow.
Conclusion: Working with the In-Between
Liminal states aren’t just empty gaps in time - they’re gateways. These transitional moments, whether it’s the quiet of dawn, the fading light of dusk, or the hazy edge of sleep, offer rare opportunities to tap into deeper understanding, let go of old habits, and welcome meaningful change into your life.
In these in-between states, your mind becomes more open, boundaries soften, and creativity begins to flow. This isn’t just abstract theory - it’s a practical approach you can use to navigate everyday life. When you embrace this openness, you create the perfect conditions to take intentional steps forward.
Rather than fearing uncertainty, see it as a space for growth. As Lindsey Tong puts it, “Rather than opposing change, perceive it as a chance for development. Being open to what you do not know unlocks new opportunities while relieving anxiety about controlling every result, thus promoting resilience and adaptability.”
In fact, uncertainty is often a sign of progress. Research in psychology highlights how leaning into discomfort can build emotional resilience, spark creativity, and improve problem-solving skills.
The key is to notice and honor these moments when they appear. Pay attention to the quiet pause between tasks, the sleepy transition before bed, or the soft shift from night to day. These aren’t just interruptions - they’re invitations to connect with something deeper.
Start small. Jot down thoughts or ideas that come to you as you drift off to sleep. Set clear intentions during those quiet, reflective pauses. Practice sitting with the discomfort of uncertainty instead of rushing to fill the space. These simple actions align you with the transformative energy found in liminal states.
Transformation isn’t about rushing - it’s about curiosity, patience, and honesty. These qualities are your allies in navigating liminal spaces, as seen in the practices and rituals discussed earlier.
FAQs
What are liminal states, and how can I use them to improve my life?
Liminal states are those fleeting moments of transition - think of dawn breaking, dusk settling, or the hazy edge between wakefulness and sleep. These in-between phases are like a bridge, offering a unique opportunity to tap into your subconscious, ignite creativity, and set meaningful intentions.
To embrace these moments, try incorporating mindfulness or meditation into your routine. For instance, at sunrise or sunset, spend a few quiet minutes focusing on your breath or visualizing your aspirations. Simple rituals can also help, like jotting down your thoughts in a journal or setting intentions before drifting off to sleep. By leaning into these transitions, you can cultivate deeper self-awareness and unlock pathways for personal growth.
How can I use liminal states to grow and transform in my personal life?
Liminal states - those transitional moments like dawn, dusk, or the edge of sleep - offer a special kind of energy that can spark personal growth and transformation. Here's how you can embrace and make the most of them:
- Recognize the moment: Take a moment to truly notice these in-between phases. They often carry a sense of uncertainty, but leaning into that uncertainty can open doors to new opportunities and ideas.
- Reflect intentionally: Whether through journaling, meditating, or simply sitting in quiet thought, use this time to explore your feelings and thoughts. These reflective practices can bring clarity and help you align with your goals.
- Incorporate simple rituals: Small, meaningful actions like lighting a candle, taking deep breaths, or visualizing your aspirations can ground you in the moment and help you connect with the energy of change.
When you approach these transitional states with intention, they can become powerful moments for gaining fresh perspectives and moving forward with purpose.
Why do liminal states enhance creativity and problem-solving?
Liminal states, like the moments just before sleep or the quiet transitions of dawn and dusk, hold a unique kind of power. These in-between phases pull us away from the structured patterns of daily thought, opening the door to more flexible and imaginative thinking.
In these fleeting moments, the brain becomes more open to inspiration and emotional reflection. This heightened awareness can spark fresh ideas and offer new angles to tackle challenges. By leaning into the uncertainty of these transitional spaces, you can unlock your creative potential and discover solutions that might otherwise stay out of reach.
