Welcome,
Mindful writers.
We had a request for meditation on worry.
So I want to dedicate today's practice to worry and talk a little bit about it before we start.
Worry is just another thought.
When we are worried about something,
We can recognize that as a thought and let it go.
Where worry differs a little from other thoughts is that it tends to have a component of self-preservation or protection,
Or perhaps preservation and protection of someone else.
And the way to deal with worry is to ask yourself,
Is there anything I can do about this right now?
And the fact is that you've sat down to meditate.
And so you have carved out this time,
It is probably not the time to be taking action on whatever it is that's worrying you.
So you can give a little internal bow,
And you can say to yourself,
Thank you,
Worry,
For trying to protect me.
Right here,
Right now,
I'm okay.
I'm going to let that thought go.
Or even if things aren't okay,
Right now,
We can still practice letting go of that thought and save our worry for when it can be productive when we can be actually doing something about it.
So let's go ahead and have a practice,
Just a normal sit.
But if you do notice the thoughts that are arising are centered around worry,
Perhaps adding in that little bow of thanks to that part of you that is trying so hard to protect you,
Or to protect others.
Let's begin.
Coming into a seated position where we can be upright and alert,
But still relaxed.
Closing your eyes if it's comfortable for you.
And taking a moment to come into the body.
Noticing yourself in this space,
Bottom on the cushion,
Hands in the lap.
Adjusting a posture a little bit if you need to,
To find that place of balance with the head on top of the spine.
Bringing some relaxation into the posture,
Relaxing the belly,
Dropping the shoulders down and away from the ears.
And then starting with a nice,
Deep inhale.
Letting it go in your own time.
And taking a few more deep breaths.
Beginning to come more deeply into the present moment,
Letting go of other thoughts,
Including worry,
Whatever might be plaguing you.
Instead,
Turning our attention inward,
Noticing the rise and fall of the chest,
The movement of air through the nose or over the lips.
And once you've taken those few deeper breaths,
Letting go of any control around the breathing.
Just letting it find its natural rhythm.
Seeing if you can maintain the awareness that you cultivated with the deeper breath as the sensations become more subtle.
And using that awareness as a gateway into the rest of the body.
Checking in with yourself,
How are you today?
And how do you know?
What are the physical sensations in your body that your brain accumulates and processes to arrive at what is probably a one-word answer of how are you today?
Keeping in mind that there's no wrong answer.
And however you find yourself today,
We'll also take a moment to bring in some gratitude that even if things aren't great,
Even if things aren't how we wish they were in our bodies,
We're still well enough to pause and take a few deep breaths and be right here.
And when you think about all the biological functions that have to work for that to even happen,
It's definitely worthy of a moment of gratitude.
So sending some thanks in for the place that we're sitting,
For the breath,
For this body that we're sitting in,
In all of its imperfections.
And then we'll let go of the gratitude practice as well,
And rest our attention on an anchor.
You can turn the attention back towards the breath if that's comfortable,
Or turn towards a different physical sensation in the body,
Or turn your attention outside the body completely to the sounds in the room,
Waiting patiently for each sound to rise and pass away,
Letting that patience and attentiveness be your anchor.
And wherever you rest your attention,
Feel into it,
That sense of rest.
It's not that thoughts won't come.
But when they do come,
Particularly thoughts that are worrisome,
We can just say,
That's not what I'm doing right now.
Let that thought go,
Come back to the anchor.
And it's particularly helpful with worry,
Because whatever it is you're worrying about,
You're not going to do anything about it right now.
Right now,
You're calming your body,
You're calming your mind.
And when you're done with your meditation,
You will be that much more capable of dealing with whatever it is you're worried about.
The best thing you can do to prepare for that is to let it go and be right here right now.
Check in with your mind,
Just notice if it's wandered,
Come back to the anchor if you need to.
And again,
Check in with your mind,
Notice if it's wandered,
And be kind to yourself.
If it has,
Minds wander,
It's what they do.
I'm just going to let that thought go,
Come back to the anchor,
Begin again.
Happy writing,
My friends.
