Sit in a comfortable position.
Let your body be supported.
Let your hands rest in your lap or at your sides.
Close your eyes or soften your gaze.
Begin with a slow breath in and a gentle breath out.
Let your shoulders release some of their weight.
You've been carrying a lot.
For this moment,
You don't have to figure anything out.
You can just be here.
Let your awareness rest gently on the breath.
Notice it just as it is.
No need to change it.
Inhale and exhale.
Feel the steady rhythm of breathing.
Let's take a moment and listen to three sounds of the bell while you connect to your breathing.
Feel the air around your body.
Notice the quiet support of the ground beneath you.
Let the moment hold you without needing answers.
Now bring into your awareness the feeling of not knowing,
The question that lingers,
The fog of indecision,
The tension in your chest.
Breathing in,
Aware that I don't know what to do.
Breathing out,
Knowing it's okay right now.
To not know.
In,
I don't know what to do.
Out,
It's okay.
Notice what emotions come with this uncertainty,
Fear,
Frustration,
Hopelessness.
Name it softly,
Uncertainty is here.
Confusion is here.
I don't need to push it away.
Just breathe and notice where do you feel these emotions in your body?
Place a hand on your heart.
Place a hand on your heart or belly wherever you feel a sense of comfort.
Breathing in,
Allow yourself to not have all the answers.
Breathing out,
Meeting this moment with kindness.
In,
Allowing.
Out,
Kindness.
Offer some words of kindness to yourself such as not knowing is okay.
This moment is enough.
I will listen to you.
I will listen deeply.
I will move slowly.
I will wait until I'm ready.
In stillness,
I can hear myself again.
Let this breath make space around your uncertainty.
Let this moment be wide enough to hold your not knowing with kindness.
This experience is part of being human.
Everyone has a time when they don't know what to do.
This array of feelings are human,
Uncertainty,
Confusion.
Breathing in,
Recognizing this experience is human,
Seeing that everyone feels this way at some point.
Breathing out,
Knowing that you are not alone in this experience.
It is shared by all human beings.
In,
Experiencing humanity.
Out,
Connected.
Resting in the not deciding yet,
The not fixing,
Simply being present.
Often clarity comes from not rushing,
But from resting.
Imagine your emotions like weather on the surface of a deep lake.
The lake has depth,
Stillness beneath.
Breathing in,
Touching the stillness in me.
Breathing out,
Resting in that stillness.
In stillness.
Out,
Resting.
Breathing in,
Feeling the breath in your body.
Breathing out,
Aware that life is still moving,
Even in the pause.
In,
Breathing.
Out,
Pausing.
Allow your heart to gently open to what life may be teaching you.
Breathing in,
Opening to life's unfolding.
Breathing out,
Listening with my whole being.
In,
Opening.
Out,
Listening.
The way will reveal itself step by step.
Aware of your breath.
Bring your awareness back to your body in this room.
Nothing has to be solved right now.
Feel your feet on the ground.
Feel your arms and legs.
Feel your hands,
Your heartbeat.
You are here,
You are whole,
One step at a time.
Breathing in,
Allowing space.
Breathing out,
Allowing stillness.
In,
Space.
Out,
Stillness.
Take one more slow,
Deep breath in and exhale fully.
Gently open your eyes.
Notice how you feel.
Remember,
You don't need to know everything to take care of yourself right now.
