Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Finding Hope

In this meditation, we'll explore how to take the first step out of helplessness and into hopefulness.

Let's start by settling in with a comfortable posture, which could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to further settle in. In through the nose. And slowly out through the mouth.

Inviting the jaw to relax. Let the shoulders be at ease. And the hands and the belly can be soft. Letting the breath settle back into its natural rhythm. And giving yourself the permission to be here.

To not have to fix everything in this moment and to not need to get someplace else right now. And to acknowledge that in the context of this meditation, where we're looking at, what can we control, what can we influence, the act of not doing anything is also a choice. It's also a response. So being still amid the chaos, or training yourself to have a quality of peace, of grounded-ness, even when you don't know what the next step is, that is a choice. That is an assertion of some form of control.

Even if it's letting go of control, you're exercising your autonomy, your ability to relate differently to the moment at hand. So as you ground yourself in this moment, see if you can feel that sense of empowerment. You're choosing to show up differently. So let's take this meditation now into a practical reflection on where you're at in your life. As you consider what's going on for you, the uncertain or difficult times, notice if there is a sense of helplessness or even just a sense of being really overwhelmed with the magnitude of what's going on for you.

And all I want you to ask yourself is, what is one step I can take in a positive direction? With everything going on, what is one thing I can do? Just notice what arises. Once you have that one thing, imagine yourself actually doing it. And see what that feels like, even in just your imagination. And then just make an internal commitment to yourself to take this one action today, or some point in the near future. We'll take one more deep breath together.

In through the nose. And out through the mouth. When you're ready, you can open your eyes. Great job. So in this meditation, we got more familiar with feeling empowered in the face of uncertainty, which cultivates a sense of hope.

And by choosing one thing, we can do one action, we can take, we're activating different parts of the brain specifically responsible for helping us feel a little more energized and not so helpless. So do try to follow through with the thing you imagined here and see what it feels like to do that in real time. These are important steps to developing an actual resilience in the face of uncertainty. So thank you for your practice. As always, take care.

Meditation

4.7

Finding Hope

In this meditation, we'll explore how to take the first step out of helplessness and into hopefulness.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's start by settling in with a comfortable posture, which could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to further settle in. In through the nose. And slowly out through the mouth.

Inviting the jaw to relax. Let the shoulders be at ease. And the hands and the belly can be soft. Letting the breath settle back into its natural rhythm. And giving yourself the permission to be here.

To not have to fix everything in this moment and to not need to get someplace else right now. And to acknowledge that in the context of this meditation, where we're looking at, what can we control, what can we influence, the act of not doing anything is also a choice. It's also a response. So being still amid the chaos, or training yourself to have a quality of peace, of grounded-ness, even when you don't know what the next step is, that is a choice. That is an assertion of some form of control.

Even if it's letting go of control, you're exercising your autonomy, your ability to relate differently to the moment at hand. So as you ground yourself in this moment, see if you can feel that sense of empowerment. You're choosing to show up differently. So let's take this meditation now into a practical reflection on where you're at in your life. As you consider what's going on for you, the uncertain or difficult times, notice if there is a sense of helplessness or even just a sense of being really overwhelmed with the magnitude of what's going on for you.

And all I want you to ask yourself is, what is one step I can take in a positive direction? With everything going on, what is one thing I can do? Just notice what arises. Once you have that one thing, imagine yourself actually doing it. And see what that feels like, even in just your imagination. And then just make an internal commitment to yourself to take this one action today, or some point in the near future. We'll take one more deep breath together.

In through the nose. And out through the mouth. When you're ready, you can open your eyes. Great job. So in this meditation, we got more familiar with feeling empowered in the face of uncertainty, which cultivates a sense of hope.

And by choosing one thing, we can do one action, we can take, we're activating different parts of the brain specifically responsible for helping us feel a little more energized and not so helpless. So do try to follow through with the thing you imagined here and see what it feels like to do that in real time. These are important steps to developing an actual resilience in the face of uncertainty. So thank you for your practice. As always, take care.

Meditation

4.7

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Make SpaceMeditation by Cory Muscara
Cory Muscara

Make Space

Meditation · 5-20 mins4.6

More from this teacher

Recommended for you

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds