Welcome.
Thinking about anything,
Whatever it is,
Just remember that tolerating uncertainty is an unavoidable part of your life.
And so we're going to start to find an awareness together.
I'm going to invite you to come in and allow yourself to continue with your natural breath and just notice.
Noticing your breath.
Acknowledging wherever you've placed your feet.
Noticing this as you ground down through your feet,
Acknowledging simply wherever you've placed the soles of your feet.
We'd like to think about being in this present moment,
Recognizing that the future is ahead and the past is behind,
And accepting a little bit of uncertainty in this present moment creating a tolerance for whatever it is most uncertain in our own lives.
So allowing for us to pause and recognize.
Choosing to calm your breath.
Finding your breath.
Together,
We will start to take a few breaths.
So finding and inhale in.
And an exhale out.
Inhale in.
And an exhale out.
Take another inhale in.
And then slowly exhale all the air releasing.
Finding your own natural breath and now allowing yourself to pull back.
Letting yourself notice.
Again,
If there's a need to know,
Need for certainty,
Perhaps recognizing that your thoughts and emotions are not facts.
Here we'll take another breath in.
And a breath out.
Allowing for an inhale in.
And exhale out.
And breathing in.
And this time on your exhale,
Allowing yourself to let go,
Finding your own natural breath.
If your thoughts are very loud or your emotions continue to be present.
Just remember that these are going to not be permanent and that we can change.
We can figure out a way in this present moment to tolerate what's uncertain.
When you're ready,
I invite you to start to become more aware,
Observing the sensations around you.
Perhaps sitting up nice and tall,
Begin to notice what you can hear.
Listening by really tuning your ears in to whatever it is around you.
And know what happens when you take your ears and tune in to what's a little bit further away from you.
Coming all the way back in with your sensation of sound.
Perhaps paying attention to your breathing as you start to notice the sense of smell.
Taking a deeper inhale in through your nose.
Exhaling out,
And then again inhaling in.
What can you smell?
Watching your inhales and exhales rolling in and out.
Do you pick up on a fragrance?
Maybe some type of specific odor or scent.
And then allowing for yourself to come back into the senses and maybe even swallowing or taking the tongue and observing as you move the tongue around the inside of your mouth.
Asking yourself,
What can you taste?
Relaxing the jaw.
Relaxing the throat.
Feeling in the mouth,
Feeling the sense of tastes.
And as you sit here.
Maybe swallowing one more time.
Lengthening up through your spine.
Coming back to the perceptions,
Feeling into now,
Whatever it is that you're sitting on.
Notice whatever it is that you may be touching.
Feeling the sense of touch.
Feeling the temperature of your skin.
And feeling the clothing that you've placed on your body.
Maybe even noticing the air as it touches the exposed areas that are unclothed.
How can you feel?
Touching you in this moment as you observe and explore.
And then lastly,
I invite you to slowly,
Very,
Very slowly open your eyes and take in the light.
Ask yourself what colors you can see around you.
What subjects lie here in front of you?
The sites that surround you.
Paying attention to your breathing,
Watching the intensity of whatever it was that was once uncertain is now less likely to be very intense,
But has more than likely become less intense.
I invite you to redirect your attention towards something different than what you were worrying about.
Allowing yourself to be present in this moment in time.
And remember that wherever you are,
Whatever you are facing,
All these different moments Moments of uncertainty,
Perhaps.
Uncertainty of the situations that upset you,
That create worry.
Uncertainty that may even stir and trigger anxiety.
Allow for yourself to be present.
With your own true self.
Stand alone and do not rely on other people to help you through whatever it is that is uncertain.
Allow for yourself to learn to tolerate whatever the uncertainty is in your life.
Simply by coming back to tapping into the five senses and exploring the present moment.
The more and more that you do this practice,
You will allow for yourself to be one with your true self.
Feel free at any time to re-listen to this,
To remember how you can accept and how you can move on with letting go perhaps by paying attention to whatever it is that your thoughts and feelings are telling you rather than to trying to eliminate them or to avoid them.
Thanks so much for listening.
And until we meet again,
Thank you.
