This is the self-compassion break for uncertainty and it includes guidance for exploring soothing touch.
I will share these practices in a meditative way,
But there are also tools you can use informally.
Anytime you notice that you're struggling with the experience of uncertainty in your day-to-day life.
Please find a comfortable seated position,
Letting your hands rest in your lap and letting your eyes close either partially or fully.
And then taking three easy breaths,
Releasing any unnecessary tension you may be holding in your body and that you don't need to hold anymore.
And as we sit in this time of great uncertainty,
We can remember the ways that uncertainty is part of life for all beings.
None of us know what will happen next and this can be a real form of suffering,
A universal form of suffering to not know.
And from all mammals,
Touch is a key signal of compassion.
This is why physical touch is a powerful gateway to self-compassion.
So we'll take a few moments now to experiment with soothing touch and identify the experience of soothing touch that feels genuinely comforting for you right now.
Even if you've done this practice before,
See if you can approach it with an open mind today.
You may be surprised by what feels soothing or you may feel comforted by a familiar gesture.
Just as best you can,
Be open to whatever is true for you in this moment.
So connecting with your unique inner experience,
Just notice how you feel when you put one hand over your heart and then two hands over your heart.
And then making a fist with the bottom hand on your heart and cupping the other hand over the top.
Placing one hand on your belly and one over your heart.
Placing two hands on your belly.
One hand on your cheek.
Cradling your face in both hands.
Only stroking your arms with the opposite hands.
Crossing your arms and giving yourself a hug.
Placing your hands in your lap.
And now taking a few moments to explore soothing touch on your own.
Maybe trying out some of these forms that I just led you through or maybe there's some other form of soothing touch that you can find on your own that feels right.
So just getting as clear as you can about what feels comforting to you in this moment.
And then letting go for now of soothing touch.
You can leave your hand where it is if you like or just let your hands rest in your lap once again.
And now turning toward some dimension,
Some form of uncertainty that is difficult that is causing you stress right now.
And for this practice please choose something to work with that is in the mild to moderate range if it's at all possible.
Because we don't want to overwhelm ourselves right now.
So allowing yourself to feel some uneasiness,
Some discomfort in your body as you bring this situation to mind.
And noticing where you feel that discomfort most strongly.
Identify and make contact with the uneasiness you feel.
And then saying to yourself slowly and kindly,
This is a time of uncertainty.
So bringing in mindfulness,
Identifying our experience for what it is without judgment.
This is a time of uncertainty.
And then continuing to make contact with the discomfort in your body and saying slowly to yourself,
Uncertainty is part of life.
So this is common humanity.
Recognizing that uncertainty is a part of shared human experience.
And it's also a form of interconnectedness.
Recognizing that all living beings experience uncertainty and that we are not alone.
Uncertainty is part of life.
And now putting a hand over your heart or wherever feels soothing.
Feeling the warmth and gentle touch of your hand and saying to yourself slowly and kindly,
May I give myself what I need.
And that self kindness,
Finding the willingness to listen for what we need and to meet those needs as best we can.
And if that phrase doesn't feel quite right to you,
You might imagine that a dear friend or loved one is having the same difficulty with uncertainty that you're having.
What might you say to this person heart to heart?
If your friend were to hold just a few words in their mind,
What would you like those words to be?
What message would you like to deliver?
See if you can offer that same message to yourself.
Try that now.
This is a time of uncertainty.
Uncertainty is part of life.
May I give myself what I need.
And then for now letting go of this focus on words.
And just resting quietly in your own experience,
Whatever it is right now.
And as best you can allowing yourself to feel whatever you're feeling and to be exactly the way you are right now.
And then as you feel ready,
Gently opening your eyes.
