In this session,
I'm going to lead you through a meditation focused on self-care during uncertain times.
Find a comfortable position,
Either sitting down or lying down.
Take a moment to settle in,
Adjusting your body so that you feel fully supported.
Close your eyes and take a deep breath in through your nose,
Filling your lungs completely.
Exhale slowly through your mouth,
Releasing any tension you may be holding.
Continue to breathe deeply and naturally.
As you breathe,
Become aware of the present moment.
Notice the feeling of the air moving in and out of your body.
Feel the surface beneath you supporting your weight.
Observe any sounds in your environment,
Near or far.
In times of uncertainty,
It's natural to feel unsettled or anxious.
Acknowledge whatever emotions you're experiencing right now.
There's no need to judge or change them.
Simply observe them with gentle curiosity.
Take a moment now to scan your body,
Starting from the top of your head and moving down to your toes.
Notice any areas of tension or discomfort.
As you breathe,
Imagine sending your breath to those areas,
Allowing them to soften and release.
Now bring to mind the uncertainty you're facing.
It might be related to your health,
Your work,
Your relationships or the state of the world.
Whatever it is,
Allow yourself to fully acknowledge it.
Notice how it feels in your body.
Where do you feel it?
Is it a tightness in your chest?
A knot in your stomach?
A heaviness in your shoulders?
As you observe these sensations,
Remind yourself that it's okay to feel this way.
Uncertainty is a natural part of life and your feelings are valid.
Take a deep breath and say to yourself,
It's okay to feel uncertain.
I am safe in this moment.
Now imagine you're surrounded by a warm,
Comforting light.
This light represents all the care and support you need.
As you breathe in,
Draw this light into your body.
Feel it spreading to every cell,
Bringing a sense of calm and reassurance.
In times of uncertainty,
It's important to focus on what we can control.
Let's take a moment,
As you breathe deeply and steadily,
Breathing in your light,
To consider some self-care practices that can help to ground us.
First,
Think about your physical self-care.
Visualize yourself engaging in activities that nourish your body.
Maybe it's preparing a healthy meal,
Taking a relaxing bath,
Or going for a gentle walk in nature.
See yourself doing these things,
Feeling your body becoming stronger and more relaxed.
Now consider your emotional self-care.
Imagine yourself expressing your feelings in a healthy way.
Perhaps you're writing in a journal,
Talking to a trusted friend,
Or working with a therapist.
See yourself releasing emotional tension,
Feeling lighter and more balanced.
Next,
Focus on your mental self-care.
Picture yourself engaging in activities that stimulate and calm your mind.
You might be reading a good book,
Solving a puzzle,
Or practicing mindfulness.
Visualize your mind becoming clearer and more focused.
Finally,
Think about your spiritual self-care.
This might involve meditation,
Prayer,
Or simply spending time in nature.
Imagine yourself connecting with something larger than yourself,
Feeling a sense of peace and purpose.
As you consider these different aspects of self-care,
Choose one practice that resonates with you right now.
Visualize yourself engaging in this practice.
See it clearly in your mind's eye.
Feel the positive effects it has on your body,
Mind,
And spirit.
Please remember that self-care isn't selfish.
It's necessary,
Especially during uncertain times.
By taking care of yourself,
You're better able to navigate challenges and support others.
Now bring your attention back to your breath.
With each inhale,
Silently repeat the word calm.
With each exhale,
Repeat the word steady.
Allow these words to anchor you in the present moment.
As you continue breathing,
Calm and steady,
Create an affirmation for yourself.
It might be something like,
I am resilient and capable of handling uncertainty.
Or,
I trust in my ability to adapt and grow.
Or simply,
I trust myself.
Repeat this affirmation silently to yourself several times,
Allowing it to sink deep into your being.
Imagine yourself moving through your day,
Carrying this sense of calm and self-care with you.
See yourself responding to challenges with patience and kindness towards yourself.
Visualize yourself taking small breaks throughout the day to check in with yourself and attend to your needs.
Remember,
Uncertainty doesn't last forever.
Like clouds passing in the sky,
This too shall pass.
In the meantime,
You have the tools and the strength within you to navigate this period with grace and self-compassion.
Take a few more deep breaths,
Feeling a sense of peace and empowerment settling over you.
Know that you can return to this visualization and these self-care practices whenever you need to.
Everything you need is within you right now.
Now gradually,
Slowly,
Bring your awareness back to your physical surroundings.
Notice the sounds in the room.
With all your fingers and toes,
Gently reawaken your body.
Take a deep,
Energizing breath.
And when you're ready,
Slowly open your eyes.
Take a moment to notice how you feel.
Carry this sense of calm and self-care with you as you continue your day.
Remember,
You are resilient,
You are capable,
And you are worthy of care and compassion,
Especially during uncertain times.
Trust in your ability to navigate whatever comes your way,
One breath,
One moment at a time.
Take care of yourself,
And have a wonderful day.
