Worry can be bothersome and exhausting,
But it can also rob you of motivation to continue to work towards your goals.
Worry is often the brain's response to uncertainty,
And it's simply doing its job to solve problems and to protect you.
In this meditation,
We will address your worry and care for it and you,
As well as help you to reframe your thoughts of worry.
As you settle into your comfortable meditation posture,
Either sitting or lying down,
Invite your breath in and simply arrive.
Be here with your breath.
Take a slow and easy breath in through your nose,
And a slow and easy breath out through your nose.
Notice the connection of your body to its support.
If you're in a chair,
Feel your feet connected to the floor.
Feel the seat beneath you and the support at your back.
If you're lying down,
Notice all the points of contact with your support,
Feeling grounded and held.
Let's begin by bringing your attention to something you are worried about.
Can you look deeply at what's behind the worry?
Is it fear,
Uncertainty,
Or overwhelm?
Notice that your thoughts of worry are tied to a future event.
Take a step back and observe the nature of this worry like it was something outside of yourself.
Ask it to sit beside you and have a conversation with this worry.
Are you ignoring this worry,
Hoping it will go away?
Perhaps ask this worry what it needs.
Does it want to be heard and not ignored?
Does it need a little kindness and understanding?
Can you care for it in some way?
Hold its hand,
Give it a little compassion and understanding.
Hey worry,
I hear you.
I know it's uncomfortable but can you sit here with this worry and just let it be here beside you?
Say to yourself,
This is worry,
I see you worry.
This is uncertainty,
It's hard to sit with uncertainty.
Worry is an experience I am having.
I am not worry.
Can you identify where in your body you feel worry the most?
Place a reassuring hand there and give yourself some compassion.
Take a slow and gentle breath in through your nose.
And a slow and gentle breath out through your nose.
Feel how your breath creates a little more ease in your body with this worry.
Notice how your breath allows you to sit with this worry and not let it consume you.
Take another slow and easy breath in through your nose.
And gently,
Slowly let the breath out through your nose.
If the future is uncertain,
You can redirect your thoughts to more present-focused positive thoughts.
Uncertainty is hard.
You can be okay with uncertainty.
You are capable,
Strong,
And determined.
You are making progress every day toward your goals.
Trust in your abilities and know that you are enough.
Begin to reconnect with your breath and the sensations of your body here on your support.
As you are ready,
Open your eyes and take a full breath in.
And a slow and steady breath out.
