Begin by finding a comfortable seated position, either on a cushion or in a chair. Close your eyes and take a breath in, filling your lungs with air. Hold it for a moment, and then slowly exhale, releasing any tension or stress you may be holding onto. Begin to find the rhythm of your breath.
As you continue to breathe, bring your attention to the present moment. Notice any sounds around you, the feeling of your body supported in the chair, and the sensation of your breath moving in and out of your body.
Now, bring to mind a memory where you are waiting. It could be waiting for a loved one to arrive, waiting for a life change, or waiting for test results. Whatever it may be, fully immerse yourself into the felt experience of waiting.
As you sense, notice where "waiting" lives in your body. Perhaps you feel anxious, excited, or impatient. You may notice your breath change, heart rate increase or slow. Even a feeling deep within the body or a sensation in your face. Whatever it may be, acknowledge it without judgment and allow this felt sense to be a new awareness of your lived experience.
Pause here as you discover this sense of waiting within you, and be present to any emotions, thoughts or feelings that emerge.
Now, bring your attention back to your breath. As you inhale, imagine breathing in calm and peace. As you exhale, imagine releasing any tension or stress you may be holding onto.
Now, visualise yourself in a peaceful environment, surrounded by nature. Perhaps you are sitting by a calm lake or walking through a beautiful forest. Allow yourself to fully immerse in this peaceful environment, feeling a sense of calm and tranquility wash over you.
As you continue to breathe deeply, remind yourself that waiting is a natural part of life, and is an example in nature. Beginnings, middles, and endings. Allowing us to slow down, reflect, and appreciate the present moment. Trust that just like leaves emerging in Springtime, everything unfolds in its own time, and that you are exactly where you need to be in this moment. Could this too then be true for you? Return to the body again, does the body believe that your unfolding is also at work in the waiting?
If you can, and in your own time, begin to welcome this thought into being... "Just as in nature, all things are unfolding in my life, as I wait".
When you are ready, slowly open your eyes and take a moment to ground yourself in the present moment.
Remember that you can return to this meditation anytime you need to find peace and calm while waiting.