Part 3: Meditation on Uncertainty with Laurie Cameron

Hi, welcome to part 3 of my conversation with Lori Cameron. In this part, Lori's going to lead us through a 15-minute guided mindful meditation around uncertainty. I know I can use this right now. I hope this helps you too. And no matter what happens tonight, you're going to be hearing from me on Thursday. I have exciting new programming coming up in 2021 for the relaunch. So I'll see you on the other side.

Great, thank you. So I'm Laurie Cameron, and we are going to do a mindfulness meditation to navigate uncertainty in challenging times. So just begin by finding a way to sit or stand that's alert and relaxed. You can close your eyes if you like, or just gaze softly at the floor. You can pull up your back a little bit, straighten your spine, but not so that it's stiff, but that you've got this energy there holding you up, keeping you alert. Feel your feet flat on the floor and just let your hands rest easily, softly on your lap. I'm going to invite the bell, and as you listen to the sound, follow the sound all the way to the end, and then just follow my voice. Juna Bobby MD. Now bring attention to the body breathing, feeling the rise and fall of the chest or abdomen, the air coming in at the nose, just dropping attention and awareness into the body. Feeling the breath and then following the breath all the way through the body to the feet and just taking a few easy breaths here. When we're navigating uncertain times, it really helps to drop attention inward into the body, feeling the breath and feeling the feet firmly planted. So we can use the metaphor of a mountain. The body is stable like a mountain. Feeling the feet, the legs, the hips strong and steady. And now bring attention to breathing, feeling the breath come one after the other like waves in an ocean. Breath like ocean. You don't have to try to breathe a certain way. You just rest and relax into the natural flow and rhythm of the breath. You're practicing surrendering to what's here right now. Body like mountain, breath like ocean, and now bring attention to the mind, envisioning the mind like a vast blue sky. Worries, thoughts, emotions, all are like passing clouds moving across that blue sky. But you are the blue sky. So we center ourselves in uncertainty. Body like mountain, breath like ocean, mind like the blue sky. And from this place, we cultivate balance and equanimity, inner peace. So just take a couple of breaths here. And now I invite you to bring to mind something in your life, at home, at work, in your community, or it might be in society at large or in the world somewhere, that you're finding really hard to accept in this time of uncertainty and change. Just bring to mind whatever that might be, that situation or issue, the challenge, that big unknown. And bring that into your mind's eye, into your body. You're visualizing it. You're noticing any emotions that might arise in the body when you think about this situation or challenge. And you can practice the mantra, "So this is here." So it's like this right now is another one. We can cultivate acceptance by meeting whatever is present in our current reality with openness, almost saying yes, this, this is here. Yes, this too. You might say, so it's like this right now. By meeting uncertainty with acceptance, from a grounded, centered body, we start to see clearly. The mind becomes clear, the nervous system relaxes, and we can see with wisdom. We can see current reality in a way that allows us to have a broader perspective, to invite in empathy and open a compassionate heart for ourselves and others. And it requires those two steps: anchoring attention in the body and viewing the world, your situation, through the quality of acceptance. So it's like this. And then we can meet that experience with self-compassion, recognizing that this is hard, Knowing that we're not alone. I'm not the only one navigating a house full of kids going to online school and a tough job, or a loved one who's ill, or job loss, or whatever it might be, or not knowing what 2 months from now looks like. I'm not the only one. Anchoring in common humanity, and then finally bending our compassionate beam of attention around to ourselves, asking, what do you need right now, sweetheart? What will best serve here? And just taking a few breaths here. Feeling the spacious, loving awareness and self-compassion in this time of uncertainty. And you might just stay here breathing. You can put a hand on your heart. Tapping into our own inner pharmacy, releasing oxytocin. Or if you feel ready, you can deliberately bring attention to what's good, cultivating a positive mind, uplifting the mind. Is there a gift in the situation, as hard as it is? What is the gift that's present in this really difficult thing that's hard to accept right now? Or is there an opportunity? Or perhaps you can connect with gratitude, invite gratitude. Is there something to be grateful for that you're learning or benefit that you're receiving because of this situation or that others might be receiving? So invite gratitude. Is there benefit that you received or value that you can connect to? Gratitude and appreciation are powerful pillars of well-being that can support you in times of uncertainty and change. So just feel that now, connecting to that gift, that opportunity, that source of strength, connection, or well-being. Maybe this is a time of growth or a catalyst for changes that might turn out to be really beneficial in your life. So feel that in the body. And we'll end with offering kindness. If you still have your hand on your heart, great. If not, you can put it there. And we'll offer kind wishes to ourselves. May I be happy and peaceful. May I be healthy and strong. May I be safe and protected. And may I navigate these uncertain times with ease connection and community. So now just close with me by taking a deep breath, feeling a nourishing breath move through your body. Connecting all of us. Thank you for practicing with me. May you be well, may you be happy, and may you live with ease. I'll invite the bell and you can just let it carry you right to the end of this time together. Thank you. And open the eyes when you're ready.