Find a quiet,
Comfortable position.
You could be seated or lying down,
Whatever helps you feel alert but at ease.
Let your eyes close or soften your gaze downward.
Take a slow breath in through your nose and release it through your mouth with a gentle sigh.
Let that exhale carry away any residue from sleep.
Again,
Breathe in and let go.
One more time,
In and out.
This morning,
We're going to do something the ancient Stoics practiced over 2,
000 years ago,
Something that can change the texture of your entire day.
We are going to sort through what actually deserves your energy and what doesn't.
The philosopher Epictetus taught a simple but profound truth.
Some things are within our control and some things are not,
And most of our stress,
Most of our anxiety comes from confusing those two things.
We worry about what others think of us,
We replay conversations we can't change,
We try to control outcomes that just aren't up to us.
But right now,
In this moment,
You can set that down.
Bring to mind something you've been worried about lately.
Don't go searching for your biggest fear,
Just let whatever's been circling your thoughts come forward naturally.
Notice how this feels in your body,
Perhaps a tightness in your chest or a clenching in your jaw.
Now,
Let's look at this worry through a Stoic lens.
Ask yourself gently,
What part of this situation is within my control?
Remember,
You cannot control what others decide.
You cannot control the past,
You cannot control the economy or the weather or whether someone likes you.
But you can control your response and your effort,
Your attitude,
Your integrity,
Your choices in this moment.
Take a breath and mentally place everything outside your control into an open hand.
Hold it there for a moment.
These concerns about outcomes,
About what others might think or do.
And now let that hand open,
Let those things fall away,
Not because they don't matter,
But because they're there.
Holding them so tightly only exhausts you.
Now,
Picture yourself moving through the day,
See yourself encountering the challenges that might arise,
Difficult conversations and unexpected changes or moments of uncertainty.
And in each scene,
Watch yourself respond with calm,
Not because you're suppressing anything,
But because you know the difference between what's yours to carry and what isn't.
See yourself focused on your effort and your choices and your presence.
When something outside your control happens,
Like traffic,
Delays,
Someone else's mood,
Watch yourself take a breath and return to what you can do.
This is your anchor for the day.
Before we close,
Let's set a simple intention.
Today,
When you feel anxiety rising,
When you notice yourself trying to control what you cannot,
You'll pause,
You'll ask,
Is this up to me?
If it isn't,
You'll let go.
If it is,
You'll act with care and attention.
That's the practice.
It's simple,
But it's not easy.
And every time you return to it,
You get a little stronger.
Take one more deep breath.
Feel your body here,
Present,
Grounded.
When you're ready,
Begin to wiggle your fingers and toes.
Slowly open your eyes.
You're prepared for this day.
Not because you know what will happen,
But because you know who you are and where to place your attention.
Go well.
