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Shift “What if” to “What is”

Cory Muscara

00:00

00:00

Meditation

4.4

Duration

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Shift “What if” to “What is”

In this meditation, we'll explore a powerful cognitive hack to step out of our mental chaos and into presence.

Let's start by settling

into a comfortable posture.

This could be sitting down,

lying down or standing.

And if it feels comfortable for you,

you can invite your eyes to close.

We'll, take a deep breath together.

Breathing in through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Allow the shoulders to be at ease.

And invite the belly to soften.

We're really just letting go of any

tension that might be in the body.

As the body starts to relax, the breath

can fall back into its normal rhythm.

We'll take a few moments just to anchor

our attention at the breath as a way to

stabilize our concentration and rein in

some of those thoughts that may be pulling

us in a lot of different directions.

In today's meditation where talking

about shifting our what if to what is.

We're all familiar with the tension that

can be created from the what if minds?

What if this happens?

What if that happens?

What if it doesn't go well?

What if they don't like me?

What if, what if, what if.

We need to balance that with what is.

Connecting to what is actually

here right now rather than just

what my mind thinks might happen.

And the best way to do this is to

drop into our sensory experience

because there's no story in our

senses, that comes from thoughts.

So we'll move through the

five senses, just being with

what is here at this sense.

Starting with the sense of sight.

You might have visual images in your mind.

But the actual experience of

seeing with your eyes closed

right now, what's that like?

Chances are, it's just darkness.

You're welcome to open your eyes

for a moment, if you'd like.

Noticing what is it like to see?

We might have stories and

labels about what we're seeing.

Really it's just shape and color and it

comes together in a particular formation.

So can we just observe seeing.

And close your eyes again.

Now let's do that with hearing.

What do you hear?

What about smelling?

Is there anything you can smell in

this moment, even if it's subtle?

What's the smell of the space you're in?

And taste.

Is there any taste right now?

Maybe lingering taste on your

tongue from a previous meal.

And then lastly, for now,

what is it that you feel?

What sensations are in your body?

Is it your seat against the chair?

The back against the couch?

Do you feel air against your skin?

When we drop into our senses in this way,

we're shifting from what if to what is.

It takes us out of the story of our

mind and into the most immediate,

direct, fundamental layer of

our present moment experience.

So let's take one more

deep breath together.

In through the nose.

And out through the mouth.

And when you're ready, you

can open your eyes again.

Great job.

As you go about your day today,

see if you can practice shifting

your what if to what is.

I think you'll be happy with what you

see and how helpful it can be for taking

us out of the stress of the moment.

As always, thank you so

much for your practice.

And until we talk again, take care.

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