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MeditationUncertainty Doesn’t Mean You’re Powerless

Uncertainty Doesn’t Mean You’re Powerless

Uncertainty is a part of life—but when we greet that truth with acceptance and creativity, we can reconnect with the power we have over how things unfold. Join Shine's Jamila Reddy for a practice in sitting with the uncertainty in your life now and shifting your mindset back to your own agency.

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Welcome. It's Jamila here. Uncertainty is a part of life. We can envision and plan and anticipate the future, but we never actually know what's going to happen. The unexpected is always a possibility and there are so many things out of our control. This can feel really daunting, and that's valid. We are wired for certainty. It's normal to feel anxious in the face of the unknown. And still, I think there's something thrilling about it. I see the unknown like a blank canvas, waiting for me to make something beautiful. Uncertainty is an opportunity to activate our creative powers, to focus on what is, and to hone in on what we can control. Let's practice together now. Start to bring some deep cleansing breaths into your body. Give yourself permission to surrender into this present moment. Let your body relax and soften into the surface below. Let your breaths become long and slow. Bring your attention now to your physical environment. Take note of what you can see, hear, and smell in the space around you. Take note of the quality of light and how the air feels on your body. See if you can observe the space without judgment. Try not to make any assessments about whatever you notice. Simply scan the space with all of your senses. Tap into presence, simply being with what is. Close your eyes or softly lower your gaze and bring your attention now to your body. Keep breathing deeply into your belly, inhaling fully, and releasing breaths completely on the exhale. Begin to notice any areas in the body where you're holding tension, and, with your breath, let it go. Let yourself soften, once again, into this present moment. Now use your breath to scan your inner world. Take note of any present thoughts and emotions. See if you can release any resistance to whatever you're carrying with you right now and lean into acceptance. Be kind and gentle with yourself. Now call to mind an experience that feels uncertain, and let's practice accepting that situation. Acceptance of the unknown doesn't mean you don't have an emotional response to it, it just means that you aren't judging it or fighting against it mentally. Acceptance means releasing the desire for things to be different and recognizing, with as much neutrality as possible, that things just are how they are. See if you can zoom out and see this uncertain experience as it is without labeling it as good or bad. Take a moment to acknowledge your feelings about it. Breathe with whatever you feel. Now take a moment to set an intention for yourself for the future. Seeing the unknown as that blank canvas waiting for you to make art out of it, imagine a vision you'd like to bring to life. What is one outcome you are hoping for? Breathe as you visualize. Take another deep breath and ask yourself, what is one thing I can do to move myself towards...


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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