This week, meditation instructor Toby Sola leads us in a session designed to provide insight when making various decisions.
You might not consider mindfulness a helpful tool for decision-making, but taking intentional moments of silence can enhance mental clarity, allowing us to clarify which options resonate most.
In this guided session, Toby Sola presents a straightforward technique you can apply, whether you’re dealing with a significant life choice or simply feeling inundated by the smaller, everyday decisions that fill our hectic schedules.
A Meditation for Any Decision—Large or Small
Read through the guided meditation script below, taking a pause after each paragraph. Alternatively, you can listen to the audio version.
Note: This practice includes extended moments of complete silence for contemplation. If you need extra time, feel free to pause the recording as needed.
- Begin by elongating your spine and relaxing your shoulders and arms. Sitting comfortably is ideal as it keeps you both alert and at ease.
- Reflect on a decision that has been on your mind. It could be a significant one, like deciding to have children, or a minor one, such as whether to buy peanut butter.
- Once you establish your decision, create two statements: an “I will” and an “I will not.” For example, I will have children and I will not have children. Or, I will purchase peanut butter and I will not purchase peanut butter. You might need to simplify your choice to formulate these statements.
- Meditate on your I will statement a few times internally. Don’t vocalize it; say it inwardly. Then, engage in an internal dialogue, listing the reasons supporting your I will statement. Your thoughts might go like this: Peanut butter is delightful. It pairs well with my apples. I think it’s on sale now. Start enumerating the reasons for your I will statement.
- Let that go, and now turn to your I will not statement, repeating it a few times. Begin to outline the reasons why your I will not statement might be valid. For instance, My family isn’t fond of peanut butter. It’s quite costly.
- Now release that thought. Next, we will use visualization to explore the decision. Start with the I will side. Envision what your future may look like if you choose the I will option. Create mental images of this potential future—if pondering having kids, you might visualize waking up to children jumping on your bed.
- Next, let’s explore the I will not statement. Use your imagination again to picture your life based on the I will not choice. Visualize how your life could unfold in that scenario.
- Now, let’s tune into our emotional state. Focus on your body. Reflect on your I will statement and note any emotions that arise—perhaps excitement, happiness, anxiety, or nervousness. Or you might feel nothing at all. Just acknowledge any feelings that surface when considering the I will statement.
- Transition to the I will not statement. Similar to the previous step, notice if there are any emotional responses tied to this option.
- At this juncture, you may have clarity on what to do, or you might still be uncertain. You may recognize a need for more information or realize that a different decision altogether requires your attention. Regardless of your feelings, let’s take a moment to foster positivity. To the best of your ability, evoke feelings of pride and joy in your body. Smiling intentionally can be beneficial. Making choices can be challenging, and even if you’re still undecided, acknowledge the effort you’re investing. That effort deserves recognition—so smile and embrace the good feelings.