Hello and welcome to today's meditation which is simple strategies to cope during uncertain times.
First thing we're going to do is connect with our body through the breath.
So when you're ready just taking a nice inhale through the nose and exhaling through the mouth.
Repeating inhaling through the nose and exhaling through the mouth.
Really coming home to the body and if you feel comfortable at this point you can gently close your eyes or lower your gaze if that feels comfortable for you.
So the first strategy I'm going to talk about today is gratitude.
Gratitude is looking for those things that are positive to be grateful for in your life and perhaps it may feel that there isn't much to be grateful for at this time.
But if we take a moment to just really think about what experiences we may have,
What people we may have around us,
What scenery we may have,
That in fact we can take gratitude from these things.
Perhaps there is somebody who has helped you to complete a task and we can really think about this person,
How they gave their time up to help and how you may not have been able to achieve a task without them.
And we can be really grateful to them for this.
Or perhaps there is a sound which you hear but you can really choose to connect with that sound.
Really taking that sound in.
Being grateful in the moment for that sound.
Or even there may be something that you see on your daily walk or nearby your work area or even around your home like a picture for instance.
I invite you to really take notice of your scene around you.
Really taking in what you can see,
The different colours,
Different shapes.
Really taking notice of what you can see.
And in order to really bring this gratitude into full effect,
Trying as best as you can to take notice of this sound or this person or this sight as if it was the first time you had come across this.
Really connecting with the warmth in the heart.
And the second thing that we can do is to accept to try as best as we can to accept what is here right now.
Even if it is not what we had planned or thought would be.
Just trying as best as you can to accept the way things are and knowing that things will change in time.
When the time is right things will change.
And as best as you can trying to let go of the past,
Trying not to worry about the future but just accepting the now.
And really being aware of the lightness in the body as you accept the now.
And perhaps the mind has begun to wonder,
Just acknowledging where the mind has gone and bringing your attention back to the now by reconnecting with the breath.
And then the final strategy today is compassion.
Having compassion for yourself for when things don't go to plan.
For when you may make a mistake.
Knowing that you can learn from these mistakes and they can help you to be a better person.
Having compassion for yourself knowing that it is okay to feel what you're feeling.
There's a feeling of uncertainty perhaps.
A feeling of worry.
That it's okay to feel this way and that they will pass.
And being aware if there's any sensations in the body that you can feel.
And just breathing into these.
And if possible trying to extend this compassion for others.
Perhaps there is somebody who has done something that you didn't agree with.
Or there is a situation which you wish had turned out differently.
Just being aware that we are all allowed to make mistakes and learn from these.
And perhaps they are trying to develop their own compassion in themselves.
And that by giving them compassion we strengthen the connection between ourselves and others.
And now taking an inhale through the nose.
And exhaling through the mouth.
And I hope that these simple strategies will just remind you of how to connect with yourself and provide some support during uncertain times.
And when you're ready just opening your eyes.
Feel them close.
And just being aware of what is so lovely and posh.
