For When Uncertainty Feels Hard

This meditation acknowledges the difficulty of not knowing what's next. With so many questions arising, we lose some of the mental and heart space to care for ourselves. For the time that you're here with this meditation, let yourself acknowledge both the uncertainty and possibility of this current moment.
Image Owner: Trina Rogers
Music by: White Records on Pixabay

Transcript

Take a moment to settle into a comfortable position. You may find that at this time your body prefers movement. Welcome in a gentle motion. As meeting the needs of your body invites in a feeling of safety. If you feel comfortable to do so, Close your eyes. Begin to soften your gaze. Or simply begin noticing. Notice the surface beneath you. Feel your feet against the floor. Notice your hands resting wherever you feel comfortable. Now take a slow breath in. And slowly breathe out. Again, Breathe in. And slowly breathe out. And for the next few moments, There's nowhere you need to be and nothing you need to solve. Simply allow yourself to be here. In this moment, You may be carrying uncertainty. Perhaps there is something in your life that you don't know the answer to. Something unresolved. Something you're waiting for. Something you wish you could control. You don't have to name it if you don't want to. Just notice what it feels like to not know. Maybe it's your mind immediately starting to search for answers. To questions like, What if something goes wrong? What if I make the wrong decision? What if I should have done something differently? What if I can't handle what's next? Notice your mind's desire to predict. Prepare. Solve. And protect. There is nothing wrong with your mind for doing this. Uncertainty can feel uncomfortable because the mind wants to know what comes next. Right now. You don't have to know. Continue breathing. And allow yourself a pause. Notice what uncertainty feels like in your body. Maybe it's tension. Maybe it's fatigue. We're not here to make these disappear, As they're trying to tell us something. Instead, We're going to notice these feelings and practice making room for what else is here. Continue slow breath in. And a slow breath out. And offer this to yourself. I can experience uncertainty without immediately resolving it. Now imagine uncertainty is something you can sit beside rather than something you have to defeat. You might imagine it as a cloud passing through the sky. Maybe it's a leaf floating by in a river. Maybe it's a kite gently swaying in the breeze. You don't have to push it away. You also don't have to chase it. You can simply notice. There is uncertainty here. As we notice the breath. There is uncertainty here. Heel your feet on the floor. And notice once more, There is uncertainty here. Returning to the present moment. You're practicing something important. You're practicing carrying these reminders alongside the uncertainty. Not knowing does not mean something is wrong. Not knowing does not mean you are unsafe. Not knowing does not mean you have to figure everything out right now. As we take another breath in. And exhale. Let's gently consider the difference between uncertainty and danger. Because sometimes the mind treats the two as though they are the same. But uncertainty simply means, I don't know yet. Allow yourself to sit with? I don't know. You don't need to add anything after it. You don't need to try to solve anything. Simply sitting with I don't know. I don't know, And that does not automatically mean that I am unsafe. I don't know, And I can be here in this present moment. You may want to place a hand over your heart or another place that feels grounding. And quietly remind yourself. I don't need certainty to move forward. I can make decisions with the information I have. I can adjust when I learn something new. I can handle one moment at a time. I can allow the future to unfold without rehearsing every possible outcome. Let those words settle. You don't have to believe them perfectly. You're simply practicing. Bring your attention back to your breathing. Notice that next breath arriving without you having to control it. You didn't have to know exactly when it would come. You didn't have to plan it. You simply allowed it to happen. Let that be a small reminder. You don't have to know everything about what comes next in order to experience what is happening right now. There is this breath. This moment. This place. And for now, That is enough. As we close today's practice, Gently consider these reminders. I can tolerate not knowing. I don't have to solve uncertainty to be okay in this moment. I can meet what comes when it comes. Take one slow breath in. And a long gentle breath out. And when you're ready, Gently open your eyes and bring your attention back to the room.