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Facing Fear with Awareness and Certainty, Day 7: "The Uncertainty Detox: Rewiring Your Brain for Fearless Living" meditation series
```json { "summary": "In this final episode of the meditation series on uncertainty, listeners are guided through a reflective walking meditation designed to integrate mindfulness int...
Facing Fear with Awareness and Certainty, Day 7: "The Uncertainty Detox: Rewiring Your Brain for Fearless Living" meditation series
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Interactive Transcript
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This is Episode 1219. Welcome back.
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And congratulations for reaching the very final episode of our series on uncertainty.
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In today's episode, you'll be guided in a meditation I encourage you to take outside.
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It's a way to reward yourself for all you've been doing this week.
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And if you can walk as you do this meditation, making it a walking meditation, that would be fantastic.
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If you can take the techniques and the mindset and integrate them as you walk and come across your day-to-day life, your world around you,
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taking the meditation techniques off your meditation cushion and into your daily life, this takes your meditation ritual to the next level.
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Now I know it's not always easy to get outside and meditate. In that case, I encourage you to meditate inside where you normally meditate,
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but open a window or a door and allow the outdoors in.
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So meditate in a walking meditation or simply meditate seated outside.
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And if that doesn't work out, then meditate inside with an open window or door.
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Allow yourself to feel the cold air or the heat, whatever may be your weather conditions as you meditate,
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and manage your reaction to the weather as you meditate.
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This is a very good practice to do.
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And as you do today's meditation, you'll be guided through a reflection over the past week.
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When you take stock or reflect on what you experienced through the week, then you can begin to realize patterns or look at things from a different perspective.
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From the very moment you happened to be engaged in any activity, once you've had a little bit of distance from the different things that happened to you throughout the week, and you assess them, even if it just happened a few days ago, you can look at it a little more objectively.
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So let's meditate.
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Go ahead and begin this meditation the same way we begin every meditation with you,
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stopping what you're doing, closing your eyes, whether you're standing, getting ready to walk, or you're seated.
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Gently uplifting your eyes, relax your face, and your jaw, soften your throat, and your neck, relax your back, relax your chest, and your arms.
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Relax, relax your hands, relax your stomach, letting it hang out, relax your hips, and your thighs.
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Soften your knees, relax your calves, and your feet. Very nice.
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Notice where you feel tension in your body and gently let it go.
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If you're getting ready to walk, open your eyes, if they've been closed, and begin to take your first few steps.
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If you're seated, close your eyes, and imagine yourself walking in your favorite location.
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Imagine imagining the sights and the sounds, imagining the smells,
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and if you're walking, embrace your environment, whether it's a crowded street or a beautiful location in nature, or walking around your neighborhood,
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become aware of your surroundings, and how you're feeling at this moment.
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Notice your breath, as you inhale and exhale through your nose.
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Notice
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your breath, and exhale through your nose.
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If something grabs your attention or triggers a reaction, whether it's excitement or anger, notice how you're responding to your environment,
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but don't go so deeply into any emotion.
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Stay focused on your awareness of this moment.
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Feel your feet,
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or feel the ground beneath you, if you're seated.
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Feel the breeze, or the stillness of the air.
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Notice how you're feeling at this moment with your environment.
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Feel the wind, as you inhale through your nose.
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Feel the breeze, or the stillness of the air.
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As you're walking, consider what worked well for you this week as you managed uncertainty.
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What would you consider a big win?
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Experts who study how people handle uncertainty have determined that people who manage uncertainty well aren't afraid to admit
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when things went wrong.
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When you admit this, this frees you up to proceed with a plan for yourself to improve your actions.
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So as you consider what worked well for you, what didn't work so well.
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As you consider what didn't work so well, rather than focusing on what if,
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think about how you can understand in a better way why things didn't go well for you,
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and what you could do to make better decisions in the future.
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If you consider this weekend how you're managing uncertainty,
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what are three things you could do right now as you walk?
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To help you feel more familiar with uncertainty, to focus on the positive, to help you move forward with the things in your life
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that are positive and that are going really well for you.
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Continue your walk congratulating yourself for all you're doing for yourself.
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I've so enjoyed sharing this uncertainty series with you and as always you are so worth slowing down for.
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Bye.
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