It's Okay - It Is What It Is

This gentle practice is designed to offer a tool to reduce your stress, worry, and anxiety in everyday life. Let's sit together and practice watching thoughts and feelings arise, acknowledging them, then gently telling ourselves 'It's okay, it is what it is' allowing them to float away.

With love

Transcript

Hi, I'm Nami and welcome to this practice, It is what it is, Which can be hugely useful when we're stressed, Worried, Anxious or even frustrated. The practice is designed to allow us to acknowledge thoughts, Feelings, Circumstances, To tell ourselves it's okay, So whatever we're thinking, Feeling, Concerned about is okay, But it is what it is. Over time and with practice, This approach can help to alleviate stress, Worry and anxiety, Can help us create a distance between ourselves and challenging situations, Not seeking to cover over or pretend that reality isn't as it is, But just allowing us a gentle, Kind acceptance, Which can take the heat out of situations, It can reduce self-blame and it can create a distance that stops us from clinging onto things and from going down rabbit holes that ultimately cause us more suffering. So let's get comfortable. You can sit down, Lie down or stand up, As long as you're somewhere you won't be disturbed. And just feel the feet on the floor. Arrive. Feel supported. Feel the weight of the body against the surface you're resting on. Arrive. Just be here now. Perhaps starting with a couple of deep breaths in through the nose and out through the mouth. Allowing the breath to enter a softened belly. In through the nose and out through the mouth. And just a couple more deep breaths with every out breath allowing yourself to let go. And arrive a little bit more. Now allowing the breath to come to its natural rhythm. No effort needed, Just allowing the breath to settle as it wishes. And noticing the in breath and the out breath for a few moments. Allowing the breath to settle. Just noticing it. Perhaps at the nostrils. Perhaps in the chest. Perhaps a rise and fall at the belly. And while we practice, I'd like you to be very gentle with any thoughts or feelings that come up for you today. Thoughts and feelings come up all the time. It's just naturally what happens. It's how our minds are supposed to work. But it's also okay to take a pause. So if at any time a thought comes up for you, I'd like you to look at that thought. Understand what it is. And just tell the thought, It's okay, It is what it is. And then just gently let that thought float away. And just sitting, Noticing the breath. The rise and fall. The in and the out. The ebb and the flow. And you might notice thoughts about things on your to-do list. Or things that are coming up for you. Any time a thought comes up, I'd like you to look at the thought. Notice the thought. And tell the thought, Whatever it is. It's okay, It is what it is. And then allow that thought to float gently away. And you might have feelings come up. Like stress or worry. Anxiety or frustration. Concern. And any time a feeling comes up for you, I'd like you to look at the feeling. Notice it. And just tell it, It's okay, It is what it is. And let that feeling gently float away. Now sitting for a few moments, Noticing the breath. Noticing the in-breath and the out-breath. If any feelings come up, Noticing the feeling. And telling it, It's okay, It is what it is. And then let the feeling gently float away. This is your time for yourself. Noticing the in-breath and the out-breath. The expansion and contraction. The rise and the fall. Any thoughts or feelings that come up. When you notice them, Acknowledge them. And just tell the thought or the feeling, It's okay, It is what it is. And just let it pass. And as we continue this meditation, More thoughts and more feelings might drift up for you. They might come fast, They might come slow. But now you know what to do. So if at any time a thought or feeling comes up for you, You look at the thought or feeling, Notice it. And very gently tell it, It's okay, It is what it is. And then just come back to the breath in the body. And let the thought or feeling float away. Let's sit together for the next minute or so. Focusing on the breath. Noticing the in and the out. Noticing the rise and the fall. Let's take in some time. Using our technique when we need to. It is what it is, And then gently back to the breath. And as we come to the end of the meditation, Knowing that in everyday life, When you find yourself consumed with thoughts and feelings, Particularly more difficult ones, The moment that you notice you've gone down a rabbit hole or been particularly consumed for a period of time, That's a brilliant moment. Because you can say to yourself very gently, No one has to know, It's okay, It is what it is. And actually sometimes if things are particularly tricky, You might want to hold your own hand as you say that. Perhaps hold your own hand and just run a thumb over the other hand, Providing some physical reassurance. As you say, It's okay, It is what it is. And just allow it to pass and thoughts will continue to come as will feelings. But what you're doing is just giving yourself some space and you're not over-identifying. So starting now to get a sense of the space around you, The temperature, Any smells or sounds, Including distant sounds. Coming back into the present and then gently opening your eyes. And thank you so much for practicing with me today. I hope the technique is useful. Go gently.

Reviews

I love this technique! I need to come back to it again and again as I’m going through a challenging time right now. Thank you!!💕

I appreciate the gentleness in your voice and in this technique. I will practice! Thank you and Blessings🕊️💕

Naama, the it is what it is approach is great. I have a bad habit of holding into thoughts and frustrations and letting them dictate my day. I will come back to this when needed. Thanks for sharing.