Transcript

Managing uncertainty

28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello. Welcome to this Meditationfor Managing Uncertainty.
00:11
Our brains like it when things makesense, when we feel like we're in control.
00:16
That's one of the reasons why uncertaintycan be uncomfortable or intimidating.
00:22
It challenges the idea that we don'thave all the answers and that we don't
00:26
always know how thingswill work out. However,
00:30
this is simply the realityof being a human being.
00:34
We like to think we're in control,
00:36
but a lot of the time we arenot learning to accept that
00:41
reality can be empowering.
00:44
It can be a relief sometimes to say,I don't know what will happen next.
00:49
Maybe something completelyamazing will happen. Maybe not.
00:54
I just don't know.
01:07
This concept called the don't know mindis an ancient practice that may seem
01:12
counterintuitive whendealing with uncertainty.
01:15
It can be natural to try andgain more control. However,
01:20
this can sometimes lead to more anxiety,
01:23
stress or frustration.
01:26
Sometimes it can be more helpful touse the don't know mind practice,
01:31
and in this meditation I'll show you how.
01:37
Begin by finding a comfortable positionfor your body and when you are ready,
01:42
close down your eyes.
01:52
Take a few deep conscious breaths,
02:12
Feeling your chest anddiaphragm expanding and
02:17
deflating
02:22
like there's a big balloon inyour chest filling up with air
02:27
and emptying out again.
03:23
Now, bring to mind a situation in yourlife that you don't have the answers to.
03:29
Maybe you are waiting to hear some news.
03:32
Maybe you're dealing with a conflict andyou're not sure how it will work out,
03:38
or you might even thinkabout the future. In general,
04:19
your mind might start searching foranswers and trying to create certainty,
04:24
and that's okay. You canjust let that happen for now.
05:16
Once you have a situation in mind,
05:19
begin to focus yourattention on the words.
05:23
I don't know what willhappen and that's okay.
05:29
I don't know what willhappen, and that's okay.
05:38
You might feel some resistance.
05:41
You might feel a sense of relief as youadmit that you don't know that you don't
05:46
have the answers rightnow. However you feel,
05:52
just allow that to be.
06:57
As you continue to focus on thewords, I don't know what will happen,
07:02
and that's okay.
07:04
You might even start to feelthe uncertainty in your body.
07:10
Simply observe that feeling.
07:14
Uncertainty is notnecessarily a bad thing.
07:18
It is just a feeling.
08:33
We are all uncertain.
08:36
We can't always have the answersor predict what will happen next.
08:41
Give yourself permission to letgo of control. In this moment,
08:47
it is safe and okay to say, I don't know.
08:53
I don't know what willhappen, and that's okay.
09:52
If you are feeling uncomfortable or thenot knowing is creating some feelings of
09:57
stress, try taking a few deep breaths.
10:07
Let your body relax. Any tensionit might be holding onto.
10:35
Simply continuing to explorethe feeling of uncertainty
10:51
and using the words, Idon't know what will happen,
10:55
and that's okay.
11:51
When you are ready, you start to letgo of the don't know mind practice.
11:57
It's okay if this practice feels a bitstrange or challenging at the moment.
12:02
Uncertainty can be reallydifficult to accept sometimes,
12:09
however,
12:10
accepting it more and more can be agreat way to build your tolerance and
12:14
resilience towards uncertainsituations which we all face.
12:24
See if you can apply this practiceat other times during the day
12:29
practice reminding yourself,I don't know what will happen,
12:34
and that's okay.
12:40
Sometimes it can be avery helpful practice,
12:43
especially when you'refacing uncertainty or stress.
12:49
Thank you so much for listening andI hope you have a wonderful day.