This meditation is for confusion. Start with putting your hands on your chest, feeling the sense of grounding, and feel how your hands are connecting with you, on your chest, and just put your attention there for a second, and feel how the warmth of your hands is soothing your chest, and maybe your emotions. So before we begin, you can sit on a chair, or sit in the lotus position/ the meditation position, or lay down somewhere comfortable. You can keep your hands on your chest if you want to, or you can have your palms open, and have your thumbs touch your pointers or your middle fingers, either way, or you can fold your hands on top of one another on your lap. Make sure nothing is crossed, no fingers, or anything. So gently close your eyes. As with confusion the brain goes a thousand miles per hour, it can not stop, it is just thinking in circles, and thinking, and over thinking, and it is as busy as it can be. So first, you are going to focus on quieting the brain. Observe how busy your brain is. Think about all the thoughts you have since you felt confused, and you noticed how many thoughts are present. The problem is that when you are confused you get so many thoughts, while actually you need to be very systematic in how your brain can have fewer thoughts. So to become clear about your confusion, you are going to visualize, sense, think, feel, or imagine a shelf on the wall. You are going to do that by thinking, or visualizing, feeling, imagining, sensing, and seeing a shelf on the wall somewhere in the room where you are. And when you are in nature, put it in a little box somewhere. And you are going to visualize putting all your thoughts on that visualized shelf or in that visualized box. And tell your brain that you don’t want to think so much stuff anymore. It is going to be tricky because as soon as you empty your brain when you are stressed about things, thoughts will pop up again. This is very normal, don’t be discouraged by that. So when you close your eyes you can also let go of your thoughts by visualizing your thoughts as white puffy clouds on a blue sky, and see them slowly disappearing by letting them go. Just try that, see the little clouds of confusion, see them disappearing as little puffy white clouds on a blue sky, and then see how they all disappeared, just a blue sky is left. Or, another way is that you can start focusing on one thing, and let go of all the other things. Maybe you can choose one of the three methods, which are a shelf on the wall, or a box, or puffy white clouds disappearing on a blue sky, or focusing on just one thing. Then I will leave you for about 15 seconds to practice your choice.

Good, first we want to embrace the confusion because confusion is telling you that you need to have different ways of thinking about things. Confusion is there to teach you what you need to do more, or do differently. Be kind to your confusion, it is only to help you not to make the wrong decision, or become clear what is not right, or to start doing something you don’t know how to do yet. So embrace confusion, and thank it for showing up. Tell it “thank you for being here to help me”. Create some space inside of you for the confusion, let it be somewhere in your body, and if you can just breathe some kind loving warmth in, through your nose, and let go of the stress you have around the confusion. Go ahead, visualize some kind loving warm air coming into your nose to your body, and then let go out through your mouth the stress around the confusion. Breathe in, deep breath, and out, let go of the confusion. It is okay, everybody gets confused in life at some point or another. Again, start accepting, loving, and be kind to the confusion. Tell it you want to learn from it instead of making it difficult in your brain. So again breathe in the light into the confusion with love and kindness, and acceptance and embrace, and let go through your mouth all the stress around it. Now start breathing normally and slowly start guiding your breath to this place of confusion. Ask your breath to bring you there where the confusion sits in you. It can be in your head, it can be in your chest, it can be in your solar plexus that is right in the middle under your rib cage, or in your stomach, or in your lower stomach. And just let it bring your focus there, and with each breath you are coming closer and closer to where it sits in your body. Take a few breaths to do that. And ask your breath to bring you there. And make sure you still embrace it with kindness and love because that is all that it needs, kindness and love. Another breath will guide you to your confusion, and another breath will get you there slowly and surely. So when you get to your confusion in your body just pay your attention there, and ask the question: what is it really about? What am I confused about? Is it a deeper meaning of the confusion? Is it just plainly confusion, or is it some insurecity mixed in there? Is it fear driven? Try to see if there is some fear or insecurity mixed in there, try to separate it from insecurity and fear. Make sure that your confusion is not convoluted by insecurity and fear. And ask the insecurity and fear to step outside of you, and step 10 feet behind you. Say: “Insecurity and fear please step out of me, and stay 10 feet behind me, thank you! So you can only just deal with your confusion. And see how your fear and insecurity are leaving your body, and taking a step away from you, or 10 feet away from you, to give you space to get really clear about your confusion. Now look at it closely, what is coming up for you? What are you really confused about? What do you need to learn from it? What do you need to do to deal with it? Make sure to give confusion a lot of space to deal with these questions, just ask the questions why are you really confused deep down. How can I get the answers for this, and what do I need to do to deal with my confusion? So embrace it, no pressure at all. Be sure to be very inviting and kind and gentle and calm. It is all okay, it is really all okay. I am going to leave you for about a minute to just sit with your confusion and the questions, just put your attention there, and feel what is really going on. I will be back soon. And when your thoughts are going to another place, when you are getting distracted, just gently bring it back to the purpose of this meditation to get to know your confusion. It is all normal.

So hopefully you have been able to really connect with your confusion. And maybe even you learned from it and what to do. Slowly breathe some more light into your confusion and embrace it with kindness, and thank it for it to be your teacher. And again, out of your mouth let go of all the stress that is surrounding it. Embrace it as just another thing in life and nothing more. It only means that your brain and your system is working really well to tell you that something needs attention, and that is what you are doing. So when you are ready just feel yourself laying down or sitting down, and hear my voice and embrace the change inside of you. Embrace the calm confusion, and that is okay when answers come. And It is ok when answers haven’t come yet. Just commit to go on with life, with the question what the confusion is about in the back of your mind. Since there isn’t anymore pressure the answer will show itself some day. Answers come more when there isn’t any pressure and at moments we least expect them. Make the commitment to take this new way of dealing with your confusion with you when you get out of this mediation. And when you are ready, you can wiggle your toes, and then wiggle your fingers, and open your eyes when you are ready. Now, go into the world in curiosity to find out what you need to learn from your confusion, and with a kind of excitement that it is going to teach you more. Life brings new things and change, and change can bring confusion but now you know what to do with it. You got this. Namaste.