Dealing with uncertainties in life through mindfulness

We live in uncertain times, the world appearing to turn on a unfamiliar, wildly unpredictable axis, the long-term outcome of which is unknown and unknowable. It’s difficult to sense whether, in fact, this is an experience common to all times and all generations - the feeling that this time in which we are living is unusually uncertain, or traumatic, or painful. Perhaps it’s the human condition to want things to be more fixed than they are.

In mindfulness training, the concept of Letting Go is key to our approach to life. Letting go of outcome, striving, or fixing an experience to conform to our vision of how we want it to be.

As those insightful Buddhists are fond of saying, much of our stress and unhappiness comes from wanting things to be different from how we find them, and wanting a situation to turn out a certain way.

In reality, for all of us, the future (in our work, relationships, health, politics - the list is endless) is entirely unknowable. The challenge rests in feeling OK with this, and finding ourselves open to this large measure of uncertainty with acceptance, freedom and trust. Though this is by no means easy, the good news is that,m through regular meditation practice - we can build up our inner resilience and capacity to rest with not-knowing.

Dealing with uncertainty through mindfulness.

If you like, try the following short practice:

Find a quiet, warm place where you can take ten minutes out, uninterrputed. Lie or sit down in a way that is comfortable for your body. Cover yourself in a blanket if you like.

Allow the body to settle, taking a few long, deep breaths. Notice the sensations of breath in the ribs, abdomen and back body.

Invite the breath to rest back to a normal, natural flow, noticing gently how the breathing feels in the body.

Become aware of how you are - without trying to fix or change, and without judgement. Is it possible to allow yourself to be exactly as you are in this moment, with kindness?

As you have this intention of allowing, bring your awareness to how you are. Become aware of thoughts and feelings. Be curious and gentle - what thoughts are here? What emotions are here? Remember: try not to analyse, fix or change; simply become aware.

Be particularly attentive to worries and anxieties about how things may turn out, and see if it’s possible not to involve yourself in this inner dialogue. Just notice these thoughts, remind yourself that thoughts are not facts, and come back to your direct experience - your senses, your body’s sensations.

Remember this process is a training and will not necessariy be easy, or possible, straight away.

Next, bring an open, kind attention to any sensations in your body. Is there any tightness or soreness anywhere? PErhaps the jaw is hard, or the shoulders achy. Or perhaps the leg muscles feel tense? Or maybe it is difficult to feel anything at all. This is also OK.

Now, notice that any challenging fears or thoughts you are having may be reflected in the body, in terms of sensations. Can you become open to exploring these sensations with curiosity? If you are feeling tightness, resistance, what sensations are actually there? And do these sensations change, or are they fixed?

Be gentle, curious, allowing. Every time the mind gets entangled in worries about the future (or about anything), just be aware of this, and see if it’s possible to keep gently returning your awareness to your body, exploring your experience as it is right now (the only moment that we truly have); not as it may be in a few minutes’, or months’, time.

You can try labelling thoughts - saying gently to yourself, ‘ah, worrying’, or ‘planning’, or whatever word or label seems appropriate. Then, without criticising yourself in any way, just returning your attention to the body.

To close the practice, bring your awareness back to the in-flow and out-flow of breath.

Take a few long, deep breaths again, inviting yourself back into the day. Remind yourself that everything is OK in this moment, and knowing that, whatever happens, you can trust in the inner reserves that we all have.

“The quality of your life is in direct proportion to the amount of uncertainty you can comfortably deal with.” ~Tony Robbins

“Behind attachment is freedom. Behind fear, love.” ~Ezra Bayda