Hello.
You're welcome.
This is a meditation about being okay with uncertainty.
So let's get settled and arrive in this moment.
Perhaps you want to sit up straight?
If you're sitting down.
Putting your shoulders down.
Softening your face.
Or if you're lying down.
Get comfortable,
Maybe putting your hands next to you.
And maybe having a little blanket.
If it's a little chilly.
Let's start by taking a nice,
Long in-breath.
Breathing out.
And another one.
Breathing in.
And breathing out.
And if it's comfortable for you.
Maybe close your eyes.
Or cross your gaze down.
Life can feel uncertain.
There are many things that we don't know.
Things we can't control.
Questions that we don't yet have answers to.
And this uncertainty.
I feel uncomfortable.
We want to know what's going to happen.
We want a plan.
We want some reassurance.
That everything is going to be okay.
When we don't have that certainty.
Our minds can get busy.
Trying to create it.
Thinking things through.
Running different scenarios.
Trying to predict what might happen.
And if your mind does this.
.
.
There's nothing wrong with you.
Because this is simply something our minds do.
Our minds like certainty.
Because certainty.
.
.
Feel safe.
So if you're feeling unsettled by uncertainty,
Something that you don't know right now?
Something that is causing you worry?
And see if you can meet that feeling.
With a little kindness.
And rather than telling yourself.
I shouldn't be feeling this way.
Maybe you could change that thought too.
Of course this feels uncomfortable.
I don't know what's going to happen.
And that is difficult.
You don't have to make the uncertainty disappear.
You don't have to figure everything out right now.
You can simply practice being aware.
With not knowing.
And let's bring our attention back for a moment.
To our breath.
Notice that you're breathing.
Maybe feel your chest moving up.
On an in-breath.
And then down again on an out breath.
Breathing in.
.
.
Breathing out.
Perhaps notice something.
Quite simple.
Right now.
You don't actually know.
What the next breath will feel like.
He don't know exactly.
What thought will appear next?
Or what sound you might hear.
And you don't need to know.
You can simply meet each moment.
Has it arise.
And this is something that we do all the time.
We don't know exactly what the next few minutes will bring.
And then they arrive.
And we respond.
And then the next moment arise.
And we respawned again.
And sometimes we can ask ourselves.
If something goes wrong.
Or maybe you can gently experiment with a different question.
What if I can trust myself?
To find my way through.
What?
If I can trust myself.
To find my way through.
Not because you know.
That everything will go exactly to plan.
But because you can trust yourself.
And by taking one step.
.
.
At the time.
You have already lived through on certain moments.
And some of these moments were difficult.
Somewhere harder than you thought.
And some turned out differently.
Than you expected.
And some perhaps brought something wonderful.
That you couldn't have predicted.
Because uncertainty isn't only about the difficult things.
It's also where possibility lives.
Think about it.
If you knew exactly what was going to happen every day.
If there were no surprises.
.
.
No unexpected conversations.
No moments that caught you by surprise.
Then life would feel very predictable.
And perhaps even.
.
.
A little flat.
Some of the best things in life.
Arrive unexpected.
A beautiful conversation.
A new friendship?
A moment of joy.
Are an amazing few.
On an ordinary day.
And we can't plan these things into existence.
Part of their magic?
Is that we didn't know that they were coming.
So perhaps uncertainty isn't always something we have to overcome.
Sometimes we can learn.
To make a little more room for it.
To say.
I don't know yet.
What will happen?
And that that is enough.
And if there's something that you're uncertain about in your own life.
Maybe bring it gently to mind.
You don't need to solve it.
Just acknowledge it.
And perhaps saying quietly to yourself,
I don't know what will happen.
And I don't have to know.
Right now.
I can take this one step at a time.
And I can trust myself.
To respond.
When the time comes.
You don't need to know what tomorrow will bring.
You only need to be here today.
You don't need to have your whole path mapped out.
You only.
Need to take the next step.
When it appears.
So for the last few moments,
Allow yourself.
To rest in that.
There are things you don't know.
There are things you can't control.
But there are also things.
You haven't discovered yet.
Possibilities.
That you can't see yet.
Good things.
That may find their way into your life.
In ways you couldn't have planned.
Uncertainty can be both.
Uncomfortable?
End.
Full of possibility.
Both things can be true.
And now take another slow breath in.
Breathing out.
And remember.
.
.
He don't need all the answers today.
One breath.
One moment.
One step.
At the time.
Just meeting life.
As it comes.
Thank you for meditating with me today.
Take care.
