Hi,
I'm Jenna,
Owner of the Yogi Nest.
We offer alternative and holistic healing through mindful movement and mindset coaching in Los Angeles and online.
In light of current events,
I decided to put together a meditation to help you cope with and embrace uncertainty.
I don't think there's a single person on this planet that hasn't been touched by the global crisis we're all trying to navigate together.
I'd like to help you find some comfort and ease in a time when that may seem near impossible.
So find a comfortable place to sit or lie down with little to no distractions and let's get started.
Whether you're sitting or lying down,
Make sure your spine is long and straight,
Allowing air to freely flow in and out of your lungs.
Once you're comfortable,
Find stillness in the body and close your eyes.
Allow your face,
Eyes,
Jaw and neck to release and relax.
Draw your shoulders down away from your ears.
Let's begin by taking a moment to notice our breath as we inhale and exhale through the nose.
There's no need to modify or control your breath at the moment.
I just want you to be aware of it.
Where are you breathing?
In your lower belly,
Middle belly,
Upper chest?
Is your breath long and slow or short and shallow?
Place one hand on your lower belly and one on your upper chest and see if you can allow your inhales and exhales to be slower and longer.
Feeling your breath beneath your hands,
Rising and falling.
Inhale through your nose,
Deeply from within your lower belly,
Slowly bringing your breath all the way up to the space between your collarbones.
Exhale through your nose,
Starting at the space between your collarbones and bringing the breath all the way back down to your lower belly until you're completely empty.
Do this a few more times,
Nice and slow,
Feeling your breath beneath your hands.
Now let's take a deep breath together,
Inhaling through the nose and exhaling through the mouth.
Good,
Now return to normal breath,
Inhaling and exhaling out of your nose.
If at any time during this meditation you find that your thoughts are racing or you've wandered off,
Come back to your breath to get centered and grounded.
Take a moment to feel the support beneath you,
Whatever that might be.
Notice all the points of contact between your body and that support.
Knowing that it's there,
See if you can allow your body to relax even more,
To melt into that support,
Fully letting go of any tension,
Discomfort,
Or places that are gripping and feel tight.
You're safe here,
You're protected,
And you're supported.
Good,
Now I'd like for you to visualize a black door in front of you.
It's run down,
Not well taken care of,
Even slightly ominous.
The door makes you feel uncomfortable,
Uncertain,
But yet you're still curious.
Why is it there?
What's behind it?
You walk over to the door slowly and cautiously.
You reach for the handle and bravely open it,
Peeking in to make sure it's safe before you enter.
You see a dimly lit room.
There's a small desk with a lamp on it.
It's the only light in the room.
You continue to enter cautiously and take a seat at the desk.
The desk is covered in small pieces of paper.
Each piece of paper has a sentence written on it.
Somehow,
Each individual sentence perfectly describes your current fears,
Worries,
And uncertainties.
It's as if someone read your mind and wrote your thoughts down on paper.
Take a moment to read each piece of paper,
Either silently or out loud.
What fears,
Worries,
And uncertainties lay before you?
Acknowledge each and every one of them.
Allow feelings and emotions to come up without any judgment or trying to change them.
Feel what you need to feel in the way that you need to feel it.
Remember to come back to your breath when you need to get grounded and centered,
Inhaling and exhaling through your nose.
You feel a light breeze on the back of your neck.
You turn around and notice a light peeking through the bottom of another door that's now appeared in this room.
You get up and walk towards the door.
This door is green.
You suddenly feel calmer,
More relaxed,
And even hopeful about what's behind this door.
You reach for the handle and peek inside.
Another desk,
But this room feels brighter,
Lighter,
And safer.
You go inside and walk over to the desk and sit down.
More pieces of paper,
But these pieces of paper provide a different message.
A more positive message.
Messages of hope.
Each piece of paper provides words of encouragement and solutions for the fears,
Worries,
And uncertainties you processed in the room before this one.
What do they say?
What message is being given to you?
How will you persevere and solve the problems that currently lay before you?
How will you navigate this crisis?
Take a moment to visualize these words and messages.
As you do this,
Imagine your fears,
Worries,
And uncertainties becoming less and less powerful,
Discouraging,
And intimidating.
Allow feelings and emotions to freely come and go.
Feel what you need to feel in the way that you need to feel it.
Now that you've taken some time to visualize actionable ways to navigate your current fears,
Worries,
And uncertainties,
I'd like you to ask yourself the following two questions.
What lessons have I learned from all of this?
And,
How will this trying time provide growth and strength for the person I'll be on the other side of this uncertain time in my life?
Take a moment here to allow for some self-reflection.
Not only about where you are right now,
But also to visualize what you want your life to look like once you've successfully overcome your current challenges.
Remember to allow feelings and emotions to come and go freely,
Feeling what you need to feel in the way that you need to feel it.
You hear birds chirping in the distance,
And the room feels warmer.
You feel a gentle breeze coming into the room from behind you.
You turn around and see another door.
This one is blue.
You suddenly feel a rush of freedom,
Perseverance,
Peace,
And prosperity.
The door is half open,
And you can see outside.
There's a gathering of people under a tree in the distance.
You step outside.
It's a beautiful day,
Sunny,
The perfect temperature.
The air is calm and comforting.
You approach the tree and realize the people who've come together under this tree are friends.
And family and people you love.
You feel supported and safe.
Take a moment to visualize who's gathered beneath this beautiful tree.
Look around you and take it all in.
The world looks very different now.
It's not the same as it was before.
And you know that you'll have to learn how to acclimate to this new environment.
But you also know that the one thing that didn't change is the love you have for the friends and family that have gathered here to meet you on the other side of all of this fear,
Worry,
And uncertainty.
Actually,
Your feelings of affection have grown.
You also know that you are different now.
You're not the same person you were before.
You are stronger.
You might have a few more scars,
But you'll never take the little things and people you love for granted again.
Your fears and worries and uncertainties have challenged you.
That's for sure.
But they also taught you valuable lessons.
When you decided to lean into those uncomfortable feelings,
And you chose to embrace those uncertainties,
You took control back.
Yes,
Things will never be the same again,
But that's life.
Change is the only certain thing.
But now you can also be certain that when you face what you fear the most,
You will persevere and come out the other side a stronger and better version of who you were before.
Before you open your eyes and go back into your day or night,
I want you to take a moment to gracefully thank the fears,
Worries,
And uncertainties that challenged you.
Because without them,
You wouldn't be the person you are today.
You wouldn't have the knowledge that you have now,
The tools that you have now,
To face the world with a kinder,
Stronger,
Wiser,
Braver presence.
You can do this.
You can do anything.
Take a moment to be grateful for your resilience and strength.
To give yourself credit for never giving up,
No matter what life has thrown your way.
Take a moment of gratitude for the people in your life that support and love you.
You'll get through this.
I know you will.
Start to slowly come back to your body now.
Back to your breath.
Feeling the support beneath you.
And with your eyes still closed,
Take a big,
Deep breath.
Inhaling through the nose and exhaling through the mouth.
Do that a few more times on your own.
Good.
Now bring some small movements back into your fingers and toes.
And when you're ready,
Gently open your eyes or drift off to sleep.
Take a moment to thank yourself for showing up today and doing the work.
Meditation is powerful stuff,
But it still takes time and dedication.
So thank yourself for carving out time to take care of your mental health.
I hope this meditation was helpful for you and you feel stronger and ready to take on the world.
I know things are tough right now.
Be good to you,
Be good to others,
And we'll get through this together.
Please leave me a message to let me know how this meditation went for you,
And drop me any meditation requests that you think would be helpful for you.
Take care.
