If you feel safe,
You can allow your eyes to close.
Or you can keep them open but lower your gaze.
If your mind is caught up in a situation right now.
Imagining what could go wrong.
Jumping ahead to the worst possible outcome.
Then I am glad that you have given yourself these few moments.
Because sometimes when we don't know how something will unfold,
The mind tries to protect us.
By imagining every possible problem.
Before it happens.
And before we begin,
You don't need to stop worrying.
You don't need to convince yourself that everything will be fine.
For now,
You can simply Give yourself permission.
Don't look.
Add the situation.
From a few different angles.
Before we look at the situation from a few different angles.
Take a slow breath in.
And gently breathe out.
Again breathing in.
Breathing out.
One more time in.
.
.
And out.
Letting go.
Notice the support beneath the body.
And remind yourself gently Dad.
Right now,
I am here.
The situation you are imagining.
Is not happening.
In this exact moment.
And now that you have arrived,
In this moment.
Bring to your mind.
Something you are worried about.
Notice that thought your mind keep returning to.
And gently ask yourself What's the worst that could happen?
Let yourself imagine.
The worst case scenario.
For a moment.
Not to scare yourself.
But to acknowledge.
What your mind is afraid of.
And remember if it becomes overwhelming,
At any point.
You can rest your awareness on the sensation of your feet touching the ground.
So you can let that support you if Thinking about the worst case scenario overwhelms you.
That's it now.
Take a deep breath.
And let that go.
One more.
Breathe in.
And let it go.
And now widen the lens.
And.
.
.
Ask yourself.
What's the best that could happen?
So think about the best case scenario in this situation.
So allow yourself to consider.
Keep that possibility tuned for the next few moments.
Wonderful.
And now.
Come somewhere in between.
So maybe ask yourself What is the most realistic outcome?
So based on what you know right now what seems most likely to happen.
You don't have to choose between the best or the worst case scenario But think about what is most realistic.
Think about something in between those two.
A possibility that is in between those two extremes.
Notice what happens.
When you allow.
More than one possibility.
To exist at the same time.
And now.
Gently bring your attention.
To something even more important.
O.
Ask yourself.
That if that worst-case scenario does come true.
Or if the realistic outcome does bring some difficulty.
Or challenges.
Then how might you cope with them?
To think about what you might do.
Need most in that situation.
What you would need most at that moment.
So think about your support system or all the resources that would fill you to go in that situation.
Who could you turn to in those moments?
You What could you do at that time?
You did great.
Now take one more gentle breath in filling your lungs.
And slowly let it all go.
Again,
Breathing in fresh air.
And with the exhale,
Let it all go.
One more time in.
.
.
And out.
Perhaps you don't need an alternative.
About what will happen.
You only need to remember done.
You can face what comes when it comes.
If you feel like you can repeat that statement after me.
While placing a hand on your heart.
I can face what comes when it comes.
I can feel you.
What will happen?
When it will happen.
I have trust in my ability.
I have trust in my ability to cope.
I can ask for help whenever I need it.
I can ask for him.
Whenever I need it.
Life would never give me more than I can handle.
Life would not give me more than I can handle.
And now,
Lower your fans.
And when you are ready,
Gently open your eyes.
And come back to this moment.
Right here,
Right now.
Thank you for meditating with me.
