Hello everyone,
This is Kayla from Kayla Estenson Wellness.
And I am recording today a meditation for times of uncertainty to hopefully bring you a little bit of pause,
A little bit of contentment in complicated times.
I'm recording this in the wake of all of the changes that are coming with the COVID-19 pandemic.
So if that is the state that you're in as you're listening to this,
I'm sending you so much love,
So much warmth.
And regardless of whatever time of uncertainty you're in,
I hope that this meditation can bring you a little moment of being present and might soothe a difficult time for you in any way.
So I will start by having you find a comfortable position.
You might choose to lie down,
You might choose to be seated.
I encourage you to bring in any props that will feel supportive for you.
Make any of those changes that can make you even a little bit more comfortable.
If it feels comfortable,
You might allow the eyes to close or the gaze to drift downwards.
And begin to tune into the experience of your breath.
And here without intentionally changing or directing the breath,
Simply notice the breath as it is here,
As the body is breathing on its own.
You might notice the breath start to deepen just as you're bringing that attention,
That focus to it.
Continue to notice any little changes in the breath as you continue to be present with it.
If it feels comfortable in the body,
You might now direct it to become a little bit deeper,
Maybe just a second or two longer.
Within that area of comfort and ease,
Extending out each inhale and each exhale to be a little more full.
Notice what that feels like.
Notice what feels different.
The breath is often something that's used in meditation because it's something that we always have with us.
Our body is constantly breathing on its own no matter where we are.
I find in times of uncertainty or times when I don't have the kind of control that I would like to have,
The breath can be a really grounding thing to connect with.
Even when the breath isn't something we can necessarily control,
Sometimes it's really challenging to take full deep breaths,
We can still be connected to it.
We can pause in any moment to notice our breath,
To feel our body taking air in to release it.
Our breath can be a reminder that we are still here.
Life is still going on as our bodies continue to breathe.
If it feels comfortable in the position that you're in right now,
I invite you to place one hand on the belly,
One hand on the chest.
And use this point of connection to be a little more present with your breath.
Noticing wherever in your body you feel the hands rise as you take air in and where they fall as you gently release.
Noticing that connection being present with each breath and using this connection to bring you to this present moment,
Connecting your body and your breath to bring you to the here and now.
In times of uncertainty,
We are often thinking about the future.
Maybe we're thinking about worst case scenarios or running through all of the what ifs,
All of the problem solving.
And certainly there is a time and place to problem solve when that's needed.
But taking time to be present in the now,
To ground,
These can bring ease in times of uncertainty.
These can also help you to be much more effective problem solvers,
To function smoother in the day to day.
So in this moment here,
You might notice the mind wandering based on whatever is going on in your life.
And it makes sense.
It's okay.
Whenever you notice that mind wandering,
I invite you to take a full breath.
Bring that awareness,
Bring that focus back with your next breath.
It might feel comforting to bring a little appreciation to that breath,
To that present moment.
If you've got one hand on the belly,
One hand on the chest,
Maybe even deepening that connection,
Maybe you press just a little bit deeper to feel that connection.
Feel you holding yourself in this moment.
Feeling some gratitude,
Some appreciation that you are doing it,
That your body is breathing,
That you are using your breath in this moment as a tool to stay present,
To stay grounded.
You might extend that gratitude to the connection within yourself,
To the connection outside of yourself.
Noticing whatever props are supporting your body here.
Noticing the ground beneath you that is holding your body up in space.
Recognizing below the earth that is holding up the space that is supporting you,
That is holding up all other beings,
Your neighbors,
Your family,
Your friends,
Your community and beyond.
We are all connected.
We are all supported by the earth beneath us,
By our breath,
By each moment.
Take a few more full breaths,
Increasing awareness of that connection to any of those elements of connection that resonate strongest for you.
Breathing fully into those.
And whenever it feels right,
You might be able to feel it.
If it feels right,
You might release the hands.
They're connected to the body.
You can lay at your sides.
You can release the practice of the breath and return to that place where your body is breathing in and out on its own.
You might choose to bring in some small subtle movements of the body.
Maybe wiggling fingers and toes.
Rolling your head from side to side.
Rolling your shoulders up and down.
Using your own timing,
You can fully return into the room,
Gently blinking the eyes open.
And I encourage you to take whatever feels right with you.
Maybe a sense of grounding,
The connection to your breath,
The connection to your community,
Feeling supported.
Whatever feels helpful,
Please take this with you in whatever phase of life you're in right now.
Whatever uncertainty you're facing.
And I thank you for practicing with me today.
And I look forward to practicing again with you at some point in the future.
Thank you.
