Mindfulness for Uncertainty
Good Morning. I think that it is fairly universal right now to feel unsure of what’s happening next. For many of us, it is the anticipation of what might be that causes us the most anxiety and upset. Take it from someone who likes planning and control, it is uncomfortable to sit with uncertainty. Having worked with many people in healthcare settings, and having experienced health issues myself at various times in my life, I think it is fair to say that waiting for results can be excruciating-sometimes even worse than receiving bad news. Why is that? When we know the contours of a problem, we can fix it, get help from others, or accept it (even if we don’t like it). But, uncertainty makes us unsure of how to respond. We feel in limbo. Some people, go to the worst case scenario and experience fear and anxiety that may prove to be unnecessary. Others avoid altogether, and others just shut down feeling overwhelmed. What is required to deal with uncertainty skillfully?
It is actually accepting–even embracing uncertainty. What does this mean. Well, it does not mean you can’t plan for various things that might happen. However, there is something called the law of diminishing returns. At a certain point, planning and anticipating your response to a large number of unknowns is counterproductive. It is about finding balance. Being aware of all the information available to you in the present, you can know how to respond today. You also need to understand that everything you know today could change, and you response would change. What we need is adaptability-the ability to adapt to changes. Adaptability is much easier if you are not attached to one outcome. If you embrace not knowing, you are more prepared to adapt when necessary.
But, as I said before, the hardest thing to do is to hold yourself in limbo, acknowledging that you just aren’t sure what will happen next, and accepting this fact in the present moment. The best way to do this is with mindfulness practices that ground us in the present moment and help us to truly sit with the discomfort of uncertainty, literally breathing into the uncertainty until we accept it.
We begin with a choice you can make–Choice 1 is to watch the following very brief guided meditation (3 min.), Choice two is to follow the instructions below the link for a silent breathing practice to cultivate acceptance of uncertainty.
Choice 1:
This very brief guided meditation can help you to accept uncertainty. Settle yourself and follow the clip.
Choice 2:
If you can’t access this clip or if you would like a longer practice, set a timer for 8 minutes (or however long you wish) and then simply practice the breathing we have been doing together. Slow inhale, noticing the sensation of your lungs completely inflated, slow extended exhale noticing your lungs empty. On your next in-breath say to yourself, In this moment, I am okay and on your exhale say to yourself, I accept that I do not know. At the end of your practice, take one last breath to end.
During the day, whenever you find yourself stressed about something uncertain, take a breath and say to yourself, I accept that I do not know. You do not have to like the unknown, but accepting you do not know might save you from spinning your wheels to no good purpose.
Hoping the day brings some unexpected pleasant experiences!
Michele
