Meditation For Uncertain Times

Hi everyone,

And welcome to this meditation for uncertain times.

There are so many practices and tools and tips that are really helpful and supportive during times of real uncertainty.

And the practice that I want to talk to you about today might be one that seems really unconventional.

It might be something that you haven't heard before,

And I think it's really important.

So I'll start this practice with a reading from a book called Comfortable with Uncertainty by Pema Chodron,

And it's about lightening up.

And she says in this section that's called Lighten Up and Do Something Different,

Quote,

Being able to lighten up is the key to feeling at home with your body,

Mind,

And emotions,

To feeling worthy to live on this planet.

For example,

You can hear the slogan,

Always maintain only a joyful mind,

And start beating yourself over the head for never being joyful.

That kind of witness is a bit heavy.

She goes on to say,

This earnestness,

This seriousness about everything in our lives,

Including practice,

This goal-oriented,

We're going to do it or else attitude is the world's greatest killjoy.

There's no sense of appreciation because we're so solemn about everything.

In contrast,

A joyful mind is very ordinary and relaxed.

So lighten up,

Don't make such a big deal.

And that's the end of that quote from Pema Chodron.

I wanted to begin with this as we're about to head into a meditation practice together,

Because I know as well as anyone that it can be hard to lighten up,

Especially in times of uncertainty,

And especially when there's a goal that we feel is so important to reach.

And so when we're uncertain,

Of course,

We would think the advice is,

Work harder,

Batten down the hatches,

Get on with the grind.

And as I said in the beginning,

It is important to be able to pay attention to taking steps and what we need to work on and doing those things that will help us move forward in times of uncertainty.

Just as important is finding ways that allow you to experience joy.

And you might not know right off the bat right now where you find your joy,

And that's okay.

If you haven't practiced before or valued before,

Where is my joy?

You might not know right off the bat,

And that is okay.

Start to think about in the coming days and weeks and with this meditation,

Which we'll do in a few minutes,

Where is my joy?

Test it out.

Is it in gardening?

Is it in the moments with your pet,

With your children?

Where is your joy?

The good news is that joy is found in the present moment.

So while evoking some memories might bring some joy or envisioning something in the future might bring some joy,

Being very present,

Especially when you're outside to the breeze or to the flowers,

Learning to become very present in the moment can oftentimes evoke joy.

If you're going through a really hard time,

Perhaps experiencing physical pain or a lot of mental anguish,

And it's hard for you to be very present and find joy in that moment,

There could be some external things that can help you,

Friendship,

Partners,

Whoever's in your life.

I'm sure that if you sit and take time to think about it,

Your unique pathways to joy will be very clear to you.

And so as we head into this meditation,

Open your mind,

Open your heart,

Even if just a little bit,

To the possibility that accessing joy is one of the important components to navigating very uncertain times in life.

It doesn't mean you have to be joyful every minute,

But finding ways to lighten up.

Not only will this give you a break from the stressful feelings that can come from feeling uncertain,

But also in those moments of lightening up,

You could find exactly what you're looking for,

The inspiration,

The impetus,

And the motivation to keep going with whatever you know are your next steps.

Again,

Valuing joy,

Valuing lightening up.

This will be so helpful in times of uncertainty.

In fact,

As we know,

Life is characterized always by uncertainty.

Come into a comfortable seated position.

And whatever you're feeling right now,

Let it be so,

Whether you're feeling anger or frustration or fear or grief or happiness,

Anything that you're feeling,

Even as emotions shift and change,

Let them be as they are right now as you get comfortable in a seated,

Upright position.

There's nothing to push away.

There's nothing to let go of right now.

Just notice.

Notice whatever thoughts,

Emotions,

Sensations are occurring in your experience right now as you feel those sitting bones rooting down.

Close the eyes and feel the crown of your head lifting toward the sky.

Letting everything be as it is,

Allow the breath to flow in and out.

And for now,

Don't try to change,

Stop or modify anything.

Let the breath be natural.

Allow the thoughts and the feelings to be what they are.

And practice witnessing with non-attachment,

Without grasping or holding on to the feelings,

Without attaching judgment to what you might be thinking or feeling or experiencing,

Letting yourself practice being the witness.

And as the breath flows in and out,

Focus on the breath as you witness whatever thoughts or feelings arise and let them float by.

And as you do this,

You start to notice that thoughts and feelings and emotions,

No matter how strong or how powerful they feel,

When you don't attach to them,

They do float away.

And as you notice the ephemeral nature of every thought and feeling and sensation,

And you notice the impermanence of everything,

You start to be able to lighten up,

Knowing that the challenges will pass if you allow them,

And that there are waves of good feelings and good experiences,

Just as there are waves of challenges.

Letting the breath flow in and out as you lighten up around whatever's coming up for you now.

Now as the breath flows in and out,

I'll guide you with a mantra that is similar to one by Thich Nhat Hanh.

As the breath flows in,

Mentally silently say to yourself,

I am aware of this moment.

And as the breath flows out,

It is a beautiful moment.

In breath and out breath.

As the breath flows in,

I am aware of this moment.

As the breath flows out,

It is a beautiful moment.

In breath,

I am aware of this moment.

Out breath,

It is a beautiful moment.

I am aware of this moment.

It is a beautiful moment.

At your own pace,

I am aware of this moment.

It is a beautiful moment.

And if your mind pulls your awareness away into thoughts or sensations once you notice,

Gently let those thoughts and sensations float away and bring your awareness to watching the breath.

I am aware of this moment.

It is a beautiful moment.

It is a beautiful moment.

It is a beautiful moment.

And I am aware of this moment.

As the breath flows in and out,

Gently turn up the corners of your mouth just a bit into a very gentle smile and continue to follow the breath.

I am aware of this moment.

It is a beautiful moment.

I am aware of this moment.

It is a beautiful moment.

And now releasing that mantra,

Just letting the breath flow in and out naturally.

If you'd like to,

Set the intention now to be open to joy,

Into lightening up.

You can still have goals and you can still work hard at things and you can still have visions and move toward things while also finding ways to lighten up.

So state it clearly three times in the present tense.

I am joyful.

Three times now in the present tense silently to yourself,

I am joyful.

And now envision yourself being able to move through the day with more lightness and with more ease.

Even with things that require special care and attention,

You can have a lightness.

Slowly open your eyes.

Take a nice deep inhale through the nose and a long exhale through the mouth.

Let your eyes look around the room.

Take your time slowly moving into the rest of your day.