There are many situations in life when we cannot control a situation,
An outcome,
Or the behavior of another person.
When we need to wait for something or when we focus on a situation in the future that we are expecting and it feels so hard to wait for it.
Like a vacation,
A new job,
Or a person that shall arrive.
I catch myself often in thinking about this future scenario over and over again.
When I'm laying in bed and I'm thinking about how it can happen,
I imagine the whole process.
How I behave,
How others might behave,
What needs to be done,
And so on.
And I nurture my impatience with these thoughts and end up with a feeling that I have little to no control to speed the whole process up.
And that I just need to wait.
That I just need to be patient.
And sometimes this is the hardest thing.
So when you experience these thoughts in these thought circles around an event that you expect,
This meditation helps you to break through the circle and to train your patience little by little.
So for that I invite you to sit comfortably or lie down in a position that feels comfy and nice.
We start by bringing our mind into the here and now with our breath.
So I invite you to close your eyes,
But if you feel uncomfortable with that or if you're in a situation that does not allow closing your eyes,
You can focus on a point around about two meters in front of you that is not moving.
So together let's take a deep inhale through the nose.
Open your mouth and exhale.
One more.
Inhale through the nose.
Open your mouth and exhale.
And third round.
Inhale through your nose.
Open your mouth and take a sigh to sink deeper into the present moment while you exhale.
Now take one hand to your solar plexus.
To the area between your navel and your ribs.
With the next breath focus your attention on this area where your hand is laying down right now.
And focus with the inhale on pushing your hand a little bit up.
So together inhale through the nose.
In your hand and exhale through the nose or the mouth.
Feel how the hand becomes heavier on your solar plexus.
Another inhale into your hand.
Expand and lift up your hand with the inhale.
Open your mouth or through the nose exhale.
Feel the relaxation of this area with your exhale.
Third round.
Inhale lift up the hand with the inhale.
And exhale feel the relaxation of the solar plexus.
Now let your breath flow in a natural rhythm and bring your awareness to your hand.
Take a moment to feel the weight of your hand.
The weight of your hand on your skin on your solar plexus.
Feel how the weight changes with the inhale and the exhale.
And bring your awareness to the moment in your breath when you can feel your hand.
The weight of your hand most presently.
Now take a moment to feel the temperature of your hand.
Does it feel warm or does it feel cold?
Is it refreshing or is it relaxing?
And then feel the slight movement of your hand with your breath.
With the relaxed flow of your breath when you inhale and exhale through your nose in your own rhythm.
This area of our body manifests our feeling of being in control.
Our feeling of self-control and also sometimes the feeling of or the assumption of being able to control a situation.
We might experience even a feeling of pain in this area when we face that situation slip out of our control.
When we face that we cannot control everything,
We cannot speed up time.
We need to be patient and be open to what comes to us.
This can be painful sometimes.
The solar plexus area can cramp sometimes.
So taking care of this area,
Actively relaxing it and nurturing it with your breath helps to balance the urge to control the situation.
And helps to little by little accept a bit more the unknown,
The uncontrollable.
Because once we overcome this urge of control,
The influence or the thought of needing to be active in a situation that we cannot fully control.
Where we just need to wait,
Where we just need to be open and inactive.
We see the beauty of trust.
The beauty of trust in a situation,
The beauty of acceptance of what comes to us and also the beauty of surprise.
So once more fill up this area with a deep and fresh inhale that nurtures your solar plexus with everything it needs.
So take a deep inhale and with the exhale really let go of any tension in your control syndrome.
And once you are ready,
Slowly open your eyes,
Move your eyes and your vision around the place where you are.
Take a stretch of your arms and your back and slowly come back into the here and now.
Thank you.
