Short Meditation - The Next Right Thing

A short meditation to check in with yourself and open a space to decide what the next right thing is for you. So often, we get overwhelmed and stuck, not knowing what we should do or focus on. Whether you're making a big decision or just moving through your day, taking a pause and truly checking in with yourself can help you to listen more deeply. From there, it is more possible to see the next step as an experiment and notice what happens.
Music by Bensound

Transcript

My name is Virginia and this is a short meditation to take a pause and simply connect where you are in this moment,

Where you are physically as well as mentally and emotionally.

And remember,

This does not have to be profound.

It's just a quick check-in to take a moment with yourself and see what the next right thing might be for you.

So first,

Take in your environment using the senses you have available.

Where are you?

And what time of day is it?

What were you just doing?

Notice the way the air feels against your face.

Notice the temperature of the room.

If you can,

Notice the quality of the light.

Scan the room and bring your attention to the things or maybe the people around you.

What colors do you notice?

Are there any shapes that you see?

Now put your attention on something specific that's close to you.

What textures can you see or feel?

Now let's turn to our minds.

Take a moment and notice what thoughts or images are running through your mind.

Are your thoughts fast or slow or kind of foggy?

Are they tense or frustrated?

Or are they maybe more spacious and calm?

Or maybe they're just kind of a jumble up there.

Notice any worries or concerns or anything that you want or need right now.

Take a moment with a kind thought or a nice memory.

Acknowledge any planning or figuring out that might be going on.

Now if it feels comfortable,

We'll check in with our bodies.

I invite you to notice the feeling of contact that you have,

Maybe with the floor or with the chair or wherever you are.

As you do that,

Bring your attention to any places of tension or relaxation in your body and simply notice them.

Also notice if you're not really feeling anything.

Remember there is no requirement here that you have to feel or notice anything in particular.

Take a second and pay attention to the quality of your breathing,

Whether it's shallow or deep or whether it's just really hard to notice right now.

And so now as we come back,

Take a moment and ask yourself,

What is the next right thing for me?

What is the next right thing for me?

Maybe it's returning to what you were doing before this pause.

Or maybe it's something else entirely.

Just notice what comes up.

There is no right thing,

So just let it be an experiment and see what happens.

And remember,

You can always come back and ask the same question again.

What is the next right thing?