Welcome.
If your mind has been searching for an answer today,
Replaying possibilities.
Trying to predict what might happen.
Or circling around something you simply can't know yet,
This practice is for you.
Uncertainty can be deeply uncomfortable for the nervous system.
When we don't know what's going to happen,
The mind often tries to protect us by thinking harder.
Looking for the right answer the right decision.
Or some way to feel certain and safe again.
And sometimes there simply isn't an answer available yet.
So for the next few minutes,
We're not going to try to solve anything.
We're going to practice something different.
Letting the question be here.
Without needing to answer it right now.
Take a moment to notice where you are.
Feel the surface beneath you.
Notice what is supporting your body right now.
The chair.
The bad.
The floor beneath your feet.
If it feels comfortable,
Allow your eyes to close or simply soften your gaze.
There is nowhere else you need to be for the next few minutes.
Nothing you need to figure out.
Let's just arrive here together.
Begin by noticing something simple and tangible.
The feeling of your feet against the floor or the weight of your body being held by the surface beneath you.
Notice the places where your body makes contact with support.
Your feet.
Your legs.
Your back.
Your hands.
Nothing abstract here,
Just noticing sensation in this moment.
You might quietly notice.
The ground is here.
My body is here.
This breath is here.
When the mind is caught in uncertainty,
It tends to travel into the future.
What if this happens?
What if that happens?
What will I do?
How will this turn out?
But your body lives here.
In the present moment.
Not in tomorrow or the imagined conversation.
Not in every possible outcome or worst case scenario.
It lives here.
See if you can let your attention rest in something your body knows right now.
The pressure of the ground beneath your feet.
The temperature of the air on your skin.
The gentle movement of your breathing.
No need to make the breath slower or deeper.
Just noticing.
Breathing in.
And breathing out.
Now gently bring to mind whatever uncertainty has been asking for your attention.
You don't need to go deeply into the story.
Just enough to recognize.
There is something here that I don't know.
Perhaps you don't know how something will turn out,
Or how you will handle it.
What decisions someone else will make,
Whether things will change.
What the right next step is.
Or when an answer will come.
Notice what happens in your body when you acknowledge I don't know.
Maybe there's tightening,
Restlessness,
A pull toward thinking.
Or perhaps very little happens at all.
Whatever you notice is okay.
You're not trying to become comfortable with uncertainty all at once.
You're simply practicing staying with yourself while uncertainty is here.
Bring your attention back to the places where your body is supported.
Feel the ground.
The chair.
The bed beneath you.
And quietly remind yourself.
I don't know what will happen.
And I am here now.
Safe enough.
I don't have the answer yet,
And I am still supported in this moment.
You might imagine that just for these next few minutes,
You can set the question down beside you,
Not throwing it away.
Not pretending it doesn't matter.
Just setting it down.
Like setting down a backpack you've been carrying for a long time.
The question can still be there.
You simply don't have to carry it every second.
Notice what happens if you give yourself permission to stop searching just temporarily.
For this breath.
And this one.
You don't have to know right now.
Sometimes overthinking is the mind's attempt to create safety through certainty.
But certainty is not the only place we can find steadiness.
We can also find it here in contact.
The breath.
The ground beneath us.
In our ability to stay present with ourselves.
Take a slow breath in.
And allow the exhale to leave naturally.
You might quietly offer yourself.
I can let this question be unanswered for now.
I can return to this moment.
I can trust myself to meet what comes when it comes.
For a few more moments allow there to be nothing to solve.
No answer you need to reach.
No conclusion.
Just this space between the question and whatever eventually comes next.
Notice your breathing.
The support underneath you.
The sounds around you.
The simple fact of being here in this moment.
There can be uncertainty,
And there can also be steadiness.
There can be questions and also rest.
You don't have to choose one or the other.
For this moment.
They can exist together.
Not knowing doesn't mean you're unprepared,
And it doesn't mean you've missed something.
Sometimes life simply hasn't revealed the next part yet.
You don't need to force clarity before it arrives.
You can meet the next moment when it comes.
And then the one after that.
Let yourself feel the support beneath you again.
Perhaps pressing your feet gently into the floor.
Or simply noticing the weight of your body being held.
You are here.
You are breathing.
And for now,
That is enough.
When you feel ready,
Begin to notice the room around you again.
The sounds.
The air against your skin.
Perhaps a little movement in your fingers or toes.
Before you open your eyes,
Notice if anything has shifted.
Even slightly.
Maybe the uncertainty is still here.
That's okay.
The practice is not about making uncertainty disappear.
It is about discovering.
That you don't have to disappear into it.
You can return to your body.
You can return to the present moment.
And you can return to yourself.
Take a final easy breath in.
And let it go.
When you're ready,
Gently open your eyes.
And as you move back into your day,
See if you can carry just this much with you.
I don't need to know everything right now.
I can trust myself to meet what comes.
You can return to this practice anytime you need it.
