Sit comfortably.
Either on a chair or on the floor,
Keep your back straight but relaxed.
Close your eyes.
And take a deep breath in through your nose and slowly out through your mouth.
Breathe in again deeply and exhale fully.
Allow your mind to settle as you focus on the rhythm,
The natural rhythm of your breath.
With each inhale,
Invite calmness and with each exhale,
Let go of tension.
Now,
Bring your attention inward.
Today we will reflect on what is within our control and what is not.
Picture a situation in your life that is causing you stress or concern.
It could be an upcoming event,
A difficult conversation,
A decision someone else will make or an uncertain outcome.
Whatever it is,
Hold this situation gently in your mind.
Observe it as if you are watching it from a slight distance without judgment.
Now,
Begin to separate the elements of this situation into two distinct categories.
First,
What is beyond your control?
This would include the actions or opinions of other people,
The events unfolding around you,
The final outcome of the situation,
The past and what has already happened.
As you reflect on these,
Recognize that no amount of worry,
Frustration or effort can directly change them.
Now,
Visualize yourself mentally letting go of these concerns.
Imagine placing them into a flowing river,
Watching them drift away.
They are not yours to carry and gently remind yourself,
This is not up to me.
Say it in your mind,
It is not up to me.
Let go and allow yourself to feel lighter.
Now,
Shift your focus.
What aspects of this situation are within your control?
So you can ask yourself,
How can I choose to respond?
What actions can I take?
What effort can I put in?
What attitude or mindset can I adopt?
Bring your attention fully to these controllable factors.
Picture them as steady stones beneath your feet,
Providing a firm foundation.
Say to yourself,
This is up to me.
My effort,
My attitude,
My actions,
My response.
Breathe in,
Feeling the strength and clarity of this realization,
And breathe out,
Reinforcing your commitment to focus only on what you can control.
But let's not stop there,
Let's visualize yourself taking action.
If you're awaiting a decision,
You prepare for multiple outcomes with patience.
If facing a challenge,
You choose resilience and wisdom.
If feeling anxious,
You shift your mindset to one of calm and acceptance.
Feel the empowerment of focusing only on what is yours to direct.
Now,
As you prepare to begin your day,
Set a simple intention.
Ask yourself,
How can I apply this today?
Perhaps it is by choosing not to react to negativity from others.
Perhaps it is by staying present and focusing only on your effort,
Not the outcome.
Take a deep breath in now,
Hold for a moment,
And slowly release.
And let a feeling of clarity and lightness fill you.
You don't need to control everything.
You only need to focus on what is yours to control.
Take a final moment of stillness,
And let this lesson settle deep within you.
You only need to focus on what is yours to control.
Now gently bring your awareness back to your surroundings.
Notice any sounds in the room.
Wiggle your fingers and toes.
And when you're ready,
Open your eyes.
Carry this calm and focused mindset with you today.
Whatever happens,
You will focus only on what is within your power.
And feel the relief that comes with giving yourself permission to let go of the rest.
Feel free to come back to this meditation as often as you need to.
To make this way of thinking a permanent and automatic habit of mind.
This is the end of today's meditation.
