Managing uncertainty | AIA Australia

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Hello. Welcome to this Meditationfor Managing Uncertainty.

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Our brains like it when things makesense, when we feel like we're in control.

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That's one of the reasons why uncertaintycan be uncomfortable or intimidating.

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It challenges the idea that we don'thave all the answers and that we don't

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always know how thingswill work out. However,

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this is simply the realityof being a human being.

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We like to think we're in control,

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but a lot of the time we arenot learning to accept that

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reality can be empowering.

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It can be a relief sometimes to say,I don't know what will happen next.

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Maybe something completelyamazing will happen. Maybe not.

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I just don't know.

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This concept called the don't know mindis an ancient practice that may seem

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counterintuitive whendealing with uncertainty.

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It can be natural to try andgain more control. However,

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this can sometimes lead to more anxiety,

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stress or frustration.

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Sometimes it can be more helpful touse the don't know mind practice,

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and in this meditation I'll show you how.

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Begin by finding a comfortable positionfor your body and when you are ready,

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close down your eyes.

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Take a few deep conscious breaths,

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Feeling your chest anddiaphragm expanding and

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deflating

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like there's a big balloon inyour chest filling up with air

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and emptying out again.

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Now, bring to mind a situation in yourlife that you don't have the answers to.

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Maybe you are waiting to hear some news.

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Maybe you're dealing with a conflict andyou're not sure how it will work out,

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or you might even thinkabout the future. In general,

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your mind might start searching foranswers and trying to create certainty,

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and that's okay. You canjust let that happen for now.

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Once you have a situation in mind,

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begin to focus yourattention on the words.

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I don't know what willhappen and that's okay.

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I don't know what willhappen, and that's okay.

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You might feel some resistance.

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You might feel a sense of relief as youadmit that you don't know that you don't

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have the answers rightnow. However you feel,

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just allow that to be.

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As you continue to focus on thewords, I don't know what will happen,

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and that's okay.

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You might even start to feelthe uncertainty in your body.

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Simply observe that feeling.

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Uncertainty is notnecessarily a bad thing.

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It is just a feeling.

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We are all uncertain.

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We can't always have the answersor predict what will happen next.

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Give yourself permission to letgo of control. In this moment,

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it is safe and okay to say, I don't know.

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I don't know what willhappen, and that's okay.

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If you are feeling uncomfortable or thenot knowing is creating some feelings of

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stress, try taking a few deep breaths.

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Let your body relax. Any tensionit might be holding onto.

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Simply continuing to explorethe feeling of uncertainty

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and using the words, Idon't know what will happen,

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and that's okay.

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When you are ready, you start to letgo of the don't know mind practice.

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It's okay if this practice feels a bitstrange or challenging at the moment.

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Uncertainty can be reallydifficult to accept sometimes,

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however,

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accepting it more and more can be agreat way to build your tolerance and

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resilience towards uncertainsituations which we all face.

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See if you can apply this practiceat other times during the day

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practice reminding yourself,I don't know what will happen,

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and that's okay.

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Sometimes it can be avery helpful practice,

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especially when you'refacing uncertainty or stress.

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Thank you so much for listening andI hope you have a wonderful day.