In the swirl of everyday life, our minds are often cluttered with choices—some big, some small, and all demanding attention. From major life crossroads like whether to move across the country or start a family, to simpler moments like deciding whether to add peanut butter to the grocery cart, decision fatigue is real. We often search for logical answers, make lists, seek advice, and weigh pros and cons. But what if one of the most powerful tools for decision-making is something far quieter—stillness?
Meditation teacher Toby Sola offers a refreshingly gentle yet powerful approach to resolving indecision: a guided meditation practice rooted in mindfulness, imagination, and emotional awareness. His practice isn’t about finding immediate answers, but about making space—space to listen, observe, and connect with what truly feels right.
A Quiet Path Toward Clarity
You might not associate mindfulness with decision-making. It’s often viewed as a tool for reducing stress or improving focus. But at its core, mindfulness is about paying attention—deeply and without judgment. This kind of awareness can be incredibly helpful when we’re facing choices, especially when logic alone doesn’t seem to provide a satisfying answer.
Sola’s meditation guides us through a thoughtful process that allows both rational and emotional insights to surface. His method isn’t about “figuring it out” as much as it is about listening to what’s already present within us—our thoughts, our imagination, and our bodily responses.
Step-by-Step: The Decision-Making Meditation
Here’s how the meditation unfolds. You can try it on your own, pausing for reflection after each step, or listen to the guided version if available.
1. Settle In
Begin by sitting comfortably, with a straight spine and relaxed shoulders. A calm body sets the tone for a clear mind. Take a few slow breaths and let your attention settle inward.
2. Name the Decision
Think of a specific decision that’s been occupying your mind. It doesn’t matter whether it’s major or minor. Choose something that feels unresolved.
Then, distill the choice into two clear and opposing statements: one for each possible path. These should be framed as “I will” and “I will not.” For example: “I will take the new job” and “I will not take the new job.”
3. Explore Rational Thoughts
Mentally repeat the “I will” statement a few times. Then, in your mind, list the reasons supporting it. Don’t edit or judge—just let your inner voice speak freely. What are the practical benefits? What makes this option appealing?
Then switch to the “I will not” statement. Again, list the reasons this choice might be the better one. Let each side have its voice without jumping to conclusions.
4. Imagine the Future
With your decision still in mind, engage your imagination. Visualize what your life might look like if you go with the “I will” choice. What do you see? What scenes come to mind? Let them play out naturally.
Then, do the same with the “I will not” option. How does your future unfold if you walk that path instead? Which vision feels more vivid, or more grounded in your values?
5. Tune In to Your Emotions
Now, shift your attention from the mind to the body. Consider the “I will” statement again, and notice any physical or emotional responses. Do you feel a sense of excitement, calm, resistance, or unease? Let whatever arises simply be there.
Then return to the “I will not” choice and observe again. The body can often reveal truths that the thinking mind overlooks.
6. Let It Be
By now, you may feel clearer about your decision—or not. Either outcome is valid. Sometimes this practice leads to immediate insight. Other times, it highlights the need for more reflection or new questions entirely.
What matters most is that you’ve taken time to slow down and truly listen to yourself.
7. End with Kindness
To close the meditation, Sola encourages us to cultivate a sense of joy and self-respect. Making decisions—especially thoughtful ones—requires effort and courage. Smile, even if you’re still unsure. Feel pride in showing up for yourself. That alone is a meaningful step forward.
Why This Works
Sola’s approach bridges intellect, intuition, and emotion—three forces that often pull us in different directions. By giving each of them space through structured meditation, we create a more integrated view of what we truly want or need.
This practice is not about suppressing uncertainty. It’s about befriending it, stepping into the unknown with curiosity and care. It helps us move away from the frantic urgency that often accompanies tough choices and into a steadier, more receptive mindset.
The Everyday Power of Presence
Ultimately, the beauty of this meditation lies in its simplicity. You don’t need a mountaintop retreat or hours of silence. You just need a few quiet minutes, an open mind, and the willingness to listen within. Over time, this kind of inner inquiry can transform not only how we make decisions—but how we relate to ourselves and the lives we’re shaping.
So next time you’re caught in indecision, whether it’s something as big as a career move or as small as a grocery list, consider stepping away from the noise. Sit down. Breathe. Ask. Listen. Your answer may be waiting in the quiet.
