Hi,
My name is Katherine Schwartz.
If we haven't met yet,
It's lovely to meet you.
If we have,
It's so lovely to have you back.
Let's talk about being in uncertainty.
Because It's really a.
.
.
Myth that certainty exists.
So if you're feeling some uncertainty,
It's likely that you're also feeling some version of anxiety or unease about the future.
Uncertainty is really future focus.
And chances are,
If you're here on Insight Timer,
Opening up your app to receive some support that you actually have safety in your body at this moment.
So uncertainty,
Unease,
Anxiety about the future is all about the potential of not feeling safe.
In the future.
And so we'd like to really allow our bodies to feel safe.
In the present moment,
Coming back into our body,
Back to the present moment to remind ourselves that we're safe here and now.
The uncertainty is real.
No one knows what the future holds.
Our minds desperately want to know what the future holds,
And it can cause a lot of stress or anxiety that rises in the body.
So it's all normal.
It's all okay.
We're going to spend some time together here just being in the uncertainty together.
It's real.
And being with each other and connecting to our body to remind ourselves that we're safe here and now.
So everyone's body reacts differently.
Some of you might enjoy sitting.
Some might enjoy lying down.
Others might like to be moving their body while we're talking,
While we're doing this meditation.
So do whatever feels good for your particular body.
Part of this experience is really tuning into what your body is feeling in the moment.
So as we begin here,
Just tuning into What would feel the most comforting for your body right here and now?
What is the position that your body wants to be in while we continue to talk and be in uncertainty together?
I'll give you a moment or two to listen to your body.
And you can really play with this if you are.
At home and want an extra cushion,
Or start sitting up and then you want to lie down,
Really play with listening to what your body most wants and needs right now.
We're going to take these next few breaths together just to connect to the breath and to feel it moving through your body.
So also to relax the nervous system here,
One of my favorite practices is the longer exhale than inhale.
So I'll guide us in an inhale on four and exhale on six,
But you can just follow me.
Breathing out everything now.
And breathe in.
Breathe out.
Good,
Breathe in.
Breathe out.
One more together,
Breathe in.
And breathe out.
Beautiful.
Now breathing at your own pace and rhythm.
Tuning into whether you want your eyes open or closed.
And just starting to feel how the breath moves through your body.
Where does it move your body?
Do you feel your chest move?
Do you feel your belly move?
Do you feel it in your throat?
Just tuning in.
Does it feel like a deep breath or a shallow breath?
As you continue to breathe at your own pace and rhythm.
Starting to feel what your body touches.
Anything,
A piece of furniture,
The ground,
The earth.
Depending on what position you're in,
It could be the soles of your feet.
It could be your sit bones.
It could be your back.
Just really taking a moment to tune into where your body is touching something.
And consider that there's beautiful life force energy coming up from the earth to nurture you there.
Safe.
Nurturing,
Grounding.
Earth energy is coming up through the Earth.
Through the floor.
The soles of your feet.
Up through the earth.
Through the chair to hold you in all of the places that your body is touching the chair.
Up through the earth.
Holding you,
Wherever the bed is touching the back of you.
Take these next few moments to feel that grounded earth energy.
Supporting you,
Nurturing you,
Holding you up.
Through wherever your body is touching something.
And continue to feel that sensation as you continue to breathe and come back into your body.
With a reminder that No one is certain about the future.
It's impossible.
We are safe here and now.
Reminding the body that we are safe,
We are being held.
And also giving you the context that whenever we are growing.
We are reaching beyond our comfort zone into something new.
That is going to feel uncertain.
Whenever we are fulfilling our purpose.
And sharing our gifts with the world.
Stepping forward and being visible.
Uncertainty will also be there.
Whenever we're creating change in our life.
Healing,
Reaching for something that we haven't experienced yet.
The whole point is that it's something new.
It's going to be uncertain.
Uncertainty is not a problem.
Uncertainty is essential in our growth.
We live in a world that feels very uncertain.
That is true too.
We can come back to the present moment.
Back to feeling safety in our own body.
And being with the uncertainty without fear.
Easier said than done,
I'm here practicing it with you.
If it feels good to place your hands on your body in a certain place.
Listen to your body about what would be most comforting.
Do a hug.
The hand on the heart.
And on the gut.
Wherever your hands want to go on your body.
Just giving your body a little bit of love.
Uncertainty is hard.
And we are here.
To be with the uncertainty,
To be with the fear.
And remind ourselves that we are safe.
And that sometimes we're even choosing the uncertainty so that we can grow.
We'll give a couple moments here for you to sit and breathe.
And be aware of whatever thoughts or stories come up.
Continue to come back to your breath.
Continue to come back to your body.
Being here with yourself with any fear,
Anxiety,
Unease around uncertainty.
We're strengthening this muscle together.
Beautiful A reminder that you are safe.
You are here in the present moment.
You are here with your body.
So much gratitude to the body.
I am grounded.
I am safe.
I am grounded.
I am safe.
I am grounded.
I am safe.
I'm here in my body in the present moment.
Beautiful.
Okay,
As we close up here,
Just starting to come back into the room.
Wherever you might be.
Tuning into your five senses.
What does your skin feel?
Starting to wiggle your toes and fingers a bit,
Opening the eyes if they've been closed.
Touching the body in any way.
That might feel good and nourishing.
Feeling that big purifying breath moving through the body.
And coming back here to our connection together.
Thank you so much for spending time.
Being with.
The uncertainty.
You are not alone.
I look forward to practicing with you again soon.
