Hello,
Welcome to this meditation for uncertainty.
If you've been feeling unsure,
Anxious about the future,
No need to worry.
You're in the right place.
Go ahead and sit down in a way that's comfortable for you.
Close your eyes and we'll get started with our meditation.
So to begin,
Let's take three cleansing breaths.
They're kind of like a way to reset everything.
So we'll breathe in through the nose and we'll exhale with a little force out through the mouth.
So together in,
Exhale.
Very good.
One more.
Exhale.
One more.
Exhale.
Good.
And just pay attention to the shift that you feel in your body.
You might feel more relaxed already,
More centered.
Those exhales are a nice way of releasing any jitters or any nervousness we had.
And as we go deeper in this meditation,
You will slowly feel more and more stable and grounded.
So go ahead and start deepening your breath on your own,
Making it slow,
Drawn out.
And go at a comfortable pace.
Don't force it in the beginning when we're starting to deepen our breath.
It might feel a little uncomfortable.
It might feel like we're stretching out a little bit after breathing so shallowly or even holding our breath throughout the day.
So go slow and you'll find in time that deep breath comes naturally and feels very comfortable.
So we'll breathe together in and out.
One more.
In and out.
Very good.
In and exhale.
Continue breathing like this on your own.
And what I want you to do now is if you haven't already,
Go ahead and place your hands on your thighs.
Start to nurture a connection with yourself.
Maybe you can feel into that contact point between your hands and your legs and explore the warmth,
The weight of your hand.
Now that we've established a connection with ourselves,
I want you to revisit those feelings of uncertainty,
That anxiousness.
And maybe as soon as I said those words,
You might have noticed your body reacts immediately.
Maybe you noticed you stopped breathing as deeply.
Maybe you noticed a tension in your body.
And it's perfectly normal.
That's what stress does to us.
So let's breathe in a couple of deep breaths to help counteract that.
We'll breathe in.
We'll breathe out.
Good.
And start to explore where in your body you felt that reaction to the uncertainty.
When you think about what makes you anxious about the future,
What makes you feel so unsure where in your body do you feel that reaction to those thoughts the strongest?
Some of us,
It might be in our stomach.
I know for myself,
When I said the word uncertainty,
My stomach just tensed up.
For others,
It might be in the chest and the head.
But there's really no right or wrong place to feel that tension.
As long as you can hone in on that.
And on the next breath in,
Go ahead and place your hands on that spot on your body.
And I want you to take in some deep breaths into that spot.
Letting it rise and fall.
And then if you can't feel the breath there,
Focus on that contact of your hands and that spot in your body and how nice that is,
That warmth.
You might notice that area of your body is more relaxed now.
Or at least feels better.
You know,
When we accidentally knock our elbow on a table and that pain,
Our reaction is to touch it or rub it and make sure it's okay.
Applying that physical attention there.
So similarly,
We're doing that right now with those feelings of uncertainty.
We're bringing our attention there.
We're bringing a warm,
Loving attention there.
We're breathing into that space.
And we're letting it feel better.
So we'll breathe in together.
And out.
Very good.
One more.
And out.
Good.
So we've now established a more intimate connection with that feeling of uncertainty in ourselves.
We've allowed it to calm down.
And the next step is we can try releasing it.
So if you're sitting down,
I want you to adjust yourself,
Get comfortable so that you feel like your bottom is nice and flush against the ground or the chair.
And on the next breath,
I want you to bring your attention to that area of your bottom and the contact to the surface below you,
Which I'll refer to as the earth.
We're going to be doing a short grounding exercise now.
So we'll breathe in together.
And out.
And as you breathe in and out,
Focus on how nice it feels to be supported.
The earth underneath you,
Holding you up strong and sturdy.
And on the next breath,
I want you to take whatever is left of that uncertain feeling in your body,
Whatever you don't want to hold onto.
And I want you to breathe it out into the earth beneath you.
So we'll breathe in and exhale.
Good.
One more.
And exhale it into the earth.
Good.
One more.
And exhale.
Good.
You can do this a couple more times,
Whatever you feel like you need.
And as you're doing this,
You might feel like you want to exhale a little bit more forcefully or you let it go into the earth.
So you can play around with that.
Good.
So now we'll close out this meditation by wrapping our arms around ourselves,
Giving ourselves a little hug,
Maybe rocking back and forth into this hug and just enjoying how nice it feels to be supported by yourself as well.
Breathe into this little hug.
Take any final breaths.
When you're ready,
You can release your hug and open your eyes.
Thank you for meditating with me.
Thank yourself for doing something so wonderful like this.
And I hope you have an amazing day.
