Welcome,
This meditation is an invitation to soften your grip on certainty and gently return to safety within yourself.
Uncertainty can feel unsettling for the nervous system.
It can activate parts of you that seek control,
Predictability and reassurance.
Parts that learned at some point that not knowing was unsafe and so they try to protect you by anticipating,
Analyzing or bracing for what might happen next.
But safety is not something you find in the future when everything is resolved.
Safety is something you can experience here,
Now within your own body.
In this meditation you will learn to reconnect with the steady grounded presence that exists beneath the unknown.
The part of you that can breathe,
Soften and remain open even without having all the answers.
There is nothing you need to figure out,
Nothing you need to solve.
Just allow yourself to be guided and remember what it feels like to be safe.
Begin by settling into your body.
Feel the weight of yourself on the surface beneath you.
Allow your shoulders,
Jaw and hands to soften.
Bring your attention to your breath.
Noticing the way it flows in and out.
Slow,
Gentle,
Soft.
Inhale,
Noticing the rise of your chest,
The expansion of your belly.
And exhale,
Let go of any tension.
Inhale and exhale.
Inhale,
Feel the aliveness in your body.
And exhale,
Let go of anything you don't need right now.
Inhale and exhale.
Notice the rhythm,
Steady and calm.
Let your breath be an anchor.
A reminder that no matter what's happening outside or in the mind,
There is a moment of presence here,
Right now,
In the body.
Now bring awareness to any tension in the body.
Any unease,
Uncertainty or fear that's present.
It might be in your chest,
Stomach,
Shoulders or in your mind.
Just notice it.
Don't try to change it.
Don't judge it.
Let it be exactly as it is.
And notice this feeling has intentions,
Good intentions.
It's here to protect you.
To keep you safe in its own way.
Even if it feels heavy,
Uncomfortable or restless,
It's really just trying to help.
Simply be with this presence.
Be with this part.
What does it feel like?
Can you feel into what this part might need to feel safer?
You don't need to fix it and you don't need to push it away.
Just be with it for a moment.
Now imagine yourself speaking to this fear,
This tension,
This uncertainty as you would to someone you deeply care about.
Gently,
Lovingly,
With understanding.
You might say to them,
I see you.
I see you've been trying to protect me.
And I know your efforts come from a place of caring,
Good intention.
But you don't need to fight so hard right now.
Let it know it can rest here.
Let it know it doesn't need to control everything.
Let it know that no matter what happens,
You can handle it.
Allow yourself to breathe into this sense of trust.
Trust in yourself.
Trust in your body.
Trust in the fact that even in uncertainty,
You are capable.
Even in not knowing,
You can take care of yourself.
Notice how just acknowledging and soothing this presence brings a subtle sense of ease.
It's okay not to know.
You are okay.
You are capable.
And you are safe.
And reconnect to your breath here.
Take a few slow,
Long,
Deep,
Grounding breaths.
And think of a few small things that remind you of safety and your capability.
Any time you overcame a challenge or you learned something new or you held yourself lovingly through an uncomfortable emotion,
These memories are anchors you can return to whenever life feels uncertain or you doubt yourself or your path.
Allow your body to soften here one last time.
Let your awareness rest in the steadiness of your own presence.
You've just created presence,
Calm,
Inner stability and self-trust.
When you feel ready,
Bring your awareness back to the room.
And carry this sense of calm and trust and safety with you throughout the rest of the day,
Throughout this chapter.
You've got this.
So much love to you.
