Let's just take a moment to settle.
Feeling your body supported by the surface beneath you Maybe letting your shoulders drop just a little.
Bringing your attention to wherever you notice your breath most strongly.
Maybe in your nose,
Your chest.
Your stomach simply feeling the breath as it flows in and out.
And taking a moment to notice if there is a place inside that feels a little steadier than the rest.
It might seem small or far away and that's okay.
See if you can gently stay with this space for a moment.
Letting yourself notice whatever steadiness is already there inside.
And now see if you can breathe into this space Maybe expanding this energy even just a little.
And from this place letting yourself become curious about what's happening inside right now Perhaps we can begin with just acknowledging how difficult it can be to not know for sure.
To not be certain.
Be scared that something bad could happen.
Waiting for an answer or for more clarity can feel agonizing.
To desperately want certainty and not be able to find it.
There are likely parts of you that are working desperately hard to try and find an answer.
Perhaps you notice a part of you has been researching or checking.
Going over and over things in your mind.
Maybe there's a part of you that has been asking others for their opinions or for reassurance.
There could be parts going over all potential scenarios.
Problem-solving or imagining what might happen.
Maybe something else inside is trying to use logic to reason their way out of the worry.
Will convince you everything will be okay.
Other parts might have found other ways to try and take you away from the pain or discomfort or fear of not knowing for sure.
From this steadier place inside.
You notice how these parts are trying to help you?
See how hard they're working to try and fix this for you.
And if you notice another part that's frustrated with them.
Just see if it might be willing to give you some space.
Just for now.
Just gently allowing you.
Let these hard working parts know that you know that they're there.
Slowing down and simply being with them.
What an incredibly difficult job they have.
You might notice that even when they succeed,
Relief doesn't last,
And those painful,
Worried thoughts come back,
Maybe even stronger than before.
And so they keep going and keep trying,
Doing the same things over and over because it feels like that is the only way.
They might be afraid that if they stopped,
The feelings could overwhelm you or you wouldn't be able to cope.
But what if you simply stayed with them for a moment?
Showed them that you're willing to be with whatever is here,
A little at a time.
Let them know.
That you're here.
You're going to stay with them while they feel this Take a deep breath.
Letting them feel your steady presence here with them not using the breath to make these feelings disappear or make these parts go away just making enough room inside so you can stay with them just as they are.
Offering comfort even without words or perhaps gently letting them know.
I see how hard this is.
How big it feels.
I'm with you.
You're not alone with this feeling.
Keep breathing deeply.
Offering these parts your presence,
Attention and care.
Might still be asking you to check just one more time,
To think it through again,
To ask one more person,
To search for one more piece of information that might finally make this feeling settle or ease.
They don't have to stop wanting that.
You can simply notice that urge with them the urge to know.
To check.
To figure it out.
To make the thoughts and feelings go away.
Then maybe you can just gently let these parts know.
I hear the question.
I know how important this is to you.
But I'm not going to try and answer it right now.
I'm going to stay here with you instead.
And notice what happens inside as you do that.
There might be fear.
Discomfort.
Urgency A part might tell you that you have to do something.
You have to work this out right now.
And you can be with this part too as it feels this panic without needing to make that feeling go away.
You can say to these parts,
I know this is hard.
I know you want to keep me safe.
And you don't have to disappear or go away you don't even have to stop being afraid.
You can stay close,
Exactly as you are.
I will stay here with you.
Take another slow breath in.
.
.
Taking a moment to gently acknowledge that there will still be uncertainty when this meditation ends.
So there will likely still be questions.
Parts of you who will still want to check or replay or analyze or somehow find a way to know for sure will make things feel better.
This practice isn't about getting rid of the uncertainty or making these feelings go away.
It's a chance for them to experience what it's like to not be alone with it all.
Create a little more space between the thoughts,
Feelings,
Urges,
And the action you choose to take next.
See that questions can exist inside without having to be answered.
And uncertainty can exist without needing to be resolved.
And take a moment to thank these parts for their hard work.
For their bravery today in trying something new with you.
Maybe letting them know that you can come back to this practice with them if they'd like.
Taking one more deep breath in through your nose.
And slowly out through your mouth.
Beginning to notice the space around you any sounds in the room or nearby the surface beneath you.
Maybe gently bringing in a little bit of movement.
A sway or a stretch.
Just helping you come back into your body slowly and when you're ready if your eyes are closed.
Can gently open them.
Reminding yourself that it's okay if you're leaving this meditation without feeling completely calm or like anything has been resolved.
You don't need to feel any differently than you did when you arrived.
Just leaving with the possibility that these parts don't have to face this uncertainty alone.
And that when the thoughts,
Questions and urges come,
You can be there with them.
Even when it's hard especially when it's hard.
Take good care.
