Accepting Change & Uncertainty

This guided meditation will take you through the nature of change and uncertainty. In silence, we can see that change is always there, that it is normal for us, and that we were and will always be able to deal with it. When we experience change on a personal, local, or even global level, the uncertainty can be quite scary. This feeling that we don’t know what will happen if we will be fine in the future. We resist change because it seems painful to let go of the old.

Transcript

Please take a comfortable seating position with your legs crossed so your spine can be straight and your head and neck are in one straight line with your spine.

When we experience change on a personal,

Local or even global level the uncertainty can be quite scary.

This feeling that we don't know what will happen,

If we will be fine in the future.

We resist change because it seems painful to let go of the old,

To let the old die.

We only concentrate on what we are losing.

We cannot imagine what we might be winning.

And all because we do not trust life.

But if we look closer we can see that change and uncertainties are always there.

We just usually don't see them so clearly because we are distracted by our busy lives.

We build up systems of security and earn money to be safe in the future and to control life.

All to avoid the change.

But do you realize that your whole life,

The whole earth and the basic nature of all our existence is change?

We always experience change.

And sometimes this change is happening so gradually or is prognosed into the future that we are barely aware of it or just ignore it.

And in moments when change is happening,

When things are starting to fall apart around us,

When we realize that any idea of freedom,

Control and security was a fabricated illusion of our minds.

In these moments if we resist the change,

Remain in fear of losing control and don't trust in life,

This will lead to suffering.

Not the changing situation is a problem,

But the way we react to it.

And this meditation will take you through the nature of change.

In silence we can see that change is always there and that it is very normal for us.

And that we were and will always be able to deal with change.

Draw your shoulders up to your ears and gently bring them back and down.

Relax your shoulders.

And take a deep inhale and exhale through the mouth.

Release all the tension from your body.

Feel how your legs are touching the ground.

Feel how you are always connected and stable.

Ground yourself into the earth.

Feel the weight of your body.

Feel how the air touches your skin.

And listen to all the noises in your surrounding.

Don't label them,

Just let them be like a symphony of sound.

Relax your face,

Relax your eyes,

Relax the space within you.

And relax all the space in your body.

Relax your face,

Relax your eyes,

Relax the space between your eyebrows.

And let your forehead become soft.

Keep your mouth a little open so your jaw can relax.

And let the tongue rest in the space of your mouth.

Relax the shoulders,

Relax your arms,

Relax your hands,

Your fingers and relax the palm of your hands.

Relax your throat,

Relax the chest and your heart space.

Become wide and soft and feel the movement of your breath in your chest.

Relax your belly and watch the movement of your belly with every inhale and exhale.

See how every inhale changes into an exhale.

How every exhale is always followed by the inhale.

A constant rhythm of change.

Relax your legs,

Relax your feet and bring your awareness to the end of your spine.

And now travel slowly with a lot of awareness,

Mindfully up until the top of your head.

From here feel your whole body sitting,

Stable and light at the same time in complete stillness and relaxation.

Feel yourself as a whole being,

As you are now in this moment.

And now think about the seed of your favorite flower in the ground.

See how the seed is being nurtured by the earth,

By water and sunlight.

And how the seed is growing slowly,

Covered by thick earth.

Developing little roots and soon breaking through to the surface.

Growing and growing more towards the sky.

And at some point the little flower bud opens up,

Revealing its lovely colors and it begins radiating in all its natural beauty.

Someday the petals start falling off.

They seem to get weaker and the colors fade away.

The flower gets limp and day by day it crumbles away until it can no longer hold itself upright anymore and falls gradually to the earth.

And earth is taking the beautiful flower back and makes it part of the natural cycle again.

Take a deep inhale and exhale through the mouth.

Feel the weight of your body on the floor.

Straighten your spine,

Relax your face,

Relax your arms and hands.

Maybe this morning you saw the sun rising far away on the horizon and first you saw a golden shimmer and pink and red colors.

The sun slowly rising at the horizon up into the blue sky.

Going higher and higher.

The bright sun rays providing the earth with nurturing light.

And you know through the course of the day the sun will travel and rise more and more.

Until it's time to set again and disappear into the night.

And you realize the sun was rising and falling all the time.

There is always a sunrise or sunset somewhere in the world.

And you know after every sunset there will be a sunrise again.

Take a deep inhale and exhale through the mouth.

Think about your possessions,

Your computer,

Your smartphone.

Do you still remember which phone you had ten years ago?

Do you remember when it started not to work so well anymore and you had to replace it with a new one?

Remember your vehicles throughout the years.

And do you still know what favorite piece of clothing there was three years ago?

Your friends when you were a child.

Are they still there?

Remember your first love.

How you felt the love,

The heartbreak,

The doubts,

The joy,

The tears,

The passion.

Where are those feelings now?

What do you feel now when you think about this person?

Remember yourself as a small child.

How did you look like?

How did you feel?

What was important for you?

Visualize yourself as a teenager.

How did you change compared to yourself as a child?

How did your body grow?

Did you get more hair?

Are you taller now?

Your muscles are more developed?

You are different now.

How does it feel?

What is now important in your life?

And now look at yourself today.

You are grown up.

You lived a good part of your life already.

Think about what happened in the last years since you were a child and teenager.

See how many things have changed.

Your body changed.

Your preferences.

Your aversions.

Your possessions.

Your job.

The people around you.

Your love relationships.

And every time it felt as if it would be forever.

You would wear this jacket forever.

You would be together with this person until the end.

You would never stop loving this food.

You could not imagine that you would ever live in a different place or dare to quit this job.

To go on this journey.

Or that you become sick and healthy again.

And see how much your life always changed and you are still here.

A beautiful accumulation and a piece of art of all these changes.

We can never know what will happen.

Life can be turned upside down any minute.

We have no control.

We can relax.

How did you feel this morning?

How do you feel now?

And where did the feeling go?

When was the last time you were crying?

Did the tears dry so that you could smile again?

Emotions come and they always also go.

Take a deep inhale and exhale through the mouth and relax.

Take another deep inhale and exhale through the mouth.

Relax your whole body.

Relax your face.

Feel your legs on the earth.

Feel the stability of your body.

You are grounded.

You are safe.

In this very moment there is no change.

Every moment when you close your eyes,

Listen inside,

Listen to your breath,

Your heartbeat.

And there is just now.

And you never know what the next inhale will feel like.

You don't know what your next thought will be.

You can only know yourself.

Your deep inner truth.

Find comfort in just being yourself in the present moment.

Being in the presence of your awareness.

Watching thoughts and emotions coming and going like everything in our life.

And now focus on the breath in your belly.

And at the same time feel the connection to the floor.

Keep your spine straight,

Your shoulders relaxed and watch the movement of your belly.

In and out.

And continue for a while.

Use your breath as your anchor to the present moment.

When you get lost in thinking,

Notice and gently come back.

Don't judge yourself for thinking.

It's the nature of your mind.

And also thoughts just come and go and change.

And now focus on the breath in your belly.

And now focus on the breath out.

You now start noticing the sounds around you visualize your surroundings smell the air be aware of the taste in your mouth slowly come back to all your sense doors keep your eyes closed but see the colors and lights and shapes in front of your closed eyes and take a deep inhale and exhale through the mouth rest the face in your palms and when you are ready open your eyes into the darkness of your hands come back into this world full of change and uncertainty and maybe you know now that you don't need to be afraid of anything changing in your life it is the nature of your life anyway

Reviews

Wow, that was amazing. Thx

Exactly what I needed. Thank you 🙏

Great reflection of oneself

Beautiful meditation for a quiet Sunday morning. Thank you 🌻

Thank you, peace and light.

Thanks for this meditation 🙏🏻

🌿✨💜✨🌿 Thank you. Xxx