Let us start by finding a comfortable seat.
Alert,
Upright,
And also relaxed position.
It can be helpful to imagine a string connecting from the top of your head to the ceiling.
Maintaining this alert posture.
It may also be helpful to place your feet flat on the floor.
Connecting to the earth in this way.
Turn now your attention to your breath.
Noticing breathing in through your nose and out through your mouth.
If it's helpful,
You can deepen your breath.
If not,
Just continue breathing naturally.
Start by imagining a situation regarding uncertainty at a level 3 on a scale of 1,
Not at all uncertain,
To 10,
Very activating.
Choose a situation that creates some tension in your body and mind without overwhelm to give you a chance to practice this skill.
Perhaps even thinking of uncertainty increases your heart rate or leads to stomach tension.
Slowly,
Calmly scan your body.
Noting these sensations.
Shift from any judgments that may arise,
Such as,
I shouldn't have these sensations.
This is bad,
Uncomfortable,
Or wrong.
Or I can't do this.
To labeling.
There is anxiety.
Or I am noticing stomach tension.
As you continue noting this uncertainty,
Imagine how it might be put into physical form.
Is there warmth in this sensation?
Coolness?
If you were to imagine it as an object in your body,
How large is it?
How soft or hard is this object?
Is it solid?
Or does it move around?
Imagine this form and see it in your mind's eye.
If it is too hard to imagine a physical form,
Just note sensations and feelings you are experiencing in your body.
How does your body respond to imagining it as a physical object?
Now imagine when you breathe,
Your breath is surrounding this object.
Perhaps there is more space.
Or maybe it stays the same.
Nothing needs to change.
However,
Sometimes it does.
It may also be helpful to remember these emotions are contained within your body.
Even when they feel overwhelming,
They are not bigger than you.
Continue breathing around this uncertainty or other emotions.
What would you say to a friend experiencing these feelings or experience?
How would you offer comfort,
Warmth,
Love,
Tenderness?
Imagine saying those same things to yourself and holding yourself in a similarly gentle way.
Note again what is coming up for you.
Perhaps offering self-compassion comes very easily to yourself and you can sink into it.
Perhaps it is more challenging and your mind is fighting against it,
Arguing as minds do.
That is okay.
It is completely natural to have some skills harder to try on.
The fact you are here with whatever level of willingness you are showing up with is a step towards accepting these challenges and fighting less internally.
Opening up space to show up,
Do what matters,
And find peace.
As we bring our practice to a close,
Notice what you want to take away with you today.
How do you want to turn what you want to take away with you into a committed action?
Something as straightforward as,
I want to be gentler with myself,
Or I want to notice a name uncertainty instead of a running away from or getting swept away by it.
Or perhaps it is something more specific or tangible,
Such as making a decision that you have been putting off.
Whatever it is,
Big or small,
Just note what this practice brought to you.
Now we will turn back to your breath.
Your breath is always available to you.
It is possible to ground with your breath as it allows for full oxygen exchange,
Lowering the heartbeat and lowering or stabilizing blood pressure.
Your breath may also calm your body and send signals to your brain,
Which can support and stress relief.
So now,
Breathing in through your nose,
Out past your throat,
And repeating that,
Perhaps deepening if it is accessible to you.
Thank you for taking the time to practice today.
