Hi,
I'm Stephen Webb.
Welcome to a meditation when you don't know how things are going to turn out and you're concerned with uncertainty and fear of what might happen.
For the next few minutes,
You don't need to find any answers.
We're just going to sit back and watch.
And you don't need to do anything with your body or your breath.
Just allow your body to become comfortable.
And just become aware.
Whether you're sat up or lying down,
That's all fine.
Your body knows how to breathe.
And your body knows how to relax.
We're just going to allow these things to happen.
And while you settle in,
Just one thing to say.
I'll talk about the Watcher.
That's not something you have to become.
Or get right.
It's just part of you that notices.
It's here already.
Every time you catch your mind wandering,
That's the watcher.
Doing its job.
So just invite your body to relax.
You could start with your face and jaw.
Your shoulders,
Arms and fingers.
Your belly,
Legs and toes.
And yes,
Even your ears or perhaps even your forehead.
You'd be surprised where your body's not relaxed.
And just breathe in calm,
Breathe out relaxed.
And let this moment be what it is.
You may notice the mind going a little quicker.
But as you allow the body to relax,
The mind will settle.
We don't need to do anything with the mind.
The mind knows how to settle.
And somewhere in your mind right now there's so much you still don't know about what might happen next week or next year.
You might be waiting to hear back or you might want some certainty in a relationship or just uncertainty of how your body's going to be,
It really doesn't matter what it is.
And the mind really doesn't like this,
It doesn't like the gap.
So it feels it,
It plays out.
One way?
And then it finds another way to play it out,
And then another.
And that's not because your mind's broken.
It's because it cares.
It thinks that if you hold on to it tight enough and it thinks if you think about it enough.
You'll come up with the answers.
You'll find some certainty.
But to use a metaphor,
You can't steady the tide by grabbing hold of it.
We steady ourselves just by allowing ourselves to step back.
Maybe leaving the boat to rock a little.
Sapitra Beach.
A good beach,
A nice quiet spot.
With room for you to sit down.
And in front of you the days come and go like the weather.
Some of them arrive sunny,
Some are grey.
And none of them stay.
And you don't have to make the weather behave.
You're just the one watching the sky.
And when a worry comes through,
Let it be that wave that comes in over the beach.
You can see it arrive.
And here's the nice calm bit.
You don't have to do anything with that wave.
You don't have to judge it,
You don't have to grab a surfboard and go out and surf it.
And just let the wave go back out.
And these waves are like thoughts.
Another thought will come,
That's fine.
That's what the waves do,
That's what the thoughts do.
Watch it arrive.
And watch it recede.
Back into the ocean just like.
.
.
The water was originally.
And now we gently step back even further.
Who is doing the watching.
You don't need to answer,
Just feel how quiet the question is.
Who is doing the watching.
It feels peaceful.
The thoughts come and go.
And the watcher stays.
The days come and go and the watcher stays.
The weather and the watcher has never needed to know what comes next.
It just watches what comes and it's okay.
And from this place of sitting,
Not knowing what comes next,
It stops it becoming a threat.
It's just open sky.
With room for whatever moves through it.
Because we want to be in control of what comes next.
And we're really not in control.
And that's okay.
And let's do three affirmations.
And just feel them deeply.
May I trust myself with whatever comes.
May I trust myself with whatever comes.
May the not knowing within find a little calm.
May the not knowing within find a little calm.
May I know I am held even here in uncertainty.
May I know I am held even here in uncertainty.
So you sat down to meditate today and you came here with not knowing what comes next.
And you still don't.
But if you really feel deeply,
You're still breathing,
And it's still okay.
The watcher in you has seen every single day of your life arrive.
And it has watched every single one of them pass.
And in a moment I'll guide you back.
And we take the okay with not knowing with us.
Because you'll never truly know and it's okay because you have the wisdom to know.
Whatever does happen,
You will be okay.
You've got the tools to deal with it.
You've got the wisdom inside to deal with it,
Like you have in every other situation.
You are ready.
So five,
Just become aware of the room around you.
Four,
Just gently open your eyes.
Three,
Shake out your arms or fingers.
Two,
Look around and just be really alive and awake.
One,
Just take a deeper breath and.
.
.
Yeah,
Thank you for doing this meditation with me today.
And if you don't follow me,
Please do so,
So you'll know when I release new meditations.
I always deeply appreciate your support.
