This is a guided meditation to help us be with anxiety and uncertainty.
So to begin,
Just gently close your eyes.
Perhaps become aware of the different sensations in your body,
The different emotions present now.
Maybe bring an awareness to the swirling feelings of anxiety or uncertainty that might be in the chest or the belly.
And just gently taking a deep exhalation,
Allowing some of those feelings to gently release.
Tuning into a sense of groundedness,
Feeling the contact of your bottom on the chair or the floor.
Perhaps feeling the places that your feet meet the earth.
Tuning into that sense of rootedness,
That sense of physical presence in the here and now.
As we feel our body resting on the chair,
We can take pleasure in that feeling of being anchored,
Settled.
Physically resting in one place.
We might like to tune into a sense of self-soothing,
So perhaps placing a hand on the chest.
Offering ourself a gentle caring touch,
A touch of reassurance,
Of gentleness.
Perhaps letting ourselves know it's okay to be fearful,
To be unsure.
We can hold those feelings of fear,
Insecurity,
Uncertainty.
In the same way we might hold a small child that's distressed.
Offering a soothing presence.
Perhaps offering some kind words to this crying child within.
It's okay.
I'm here for you.
My dear little sadness,
My dear little insecurity.
I know you're there and I'm going to take good care of you.
We can notice any places in the body that are tense.
Maybe allowing the muscles in the face to gently soften and relax.
Perhaps allowing the shoulders to gently drop.
Beginning to take a few mindful breaths in and out.
Noticing the sensations of the belly rising and falling.
Breathing in a sense of ease.
Breathing out,
Releasing any tension in the body.
Perhaps seeing if we can follow three mindful breaths in and out.
And finally beginning to open your awareness up.
Taking in the sounds around you.
The sounds in the room.
The sounds beyond the room.
Touching a sense of spaciousness.
And when you feel ready,
You can gently open your eyes.
