Welcome to this mindful moment of acceptance meditation.
Before we begin,
Take a moment to get comfortable in a seated position with the eyes open,
Becoming fully aware of your surroundings.
Perhaps looking around your space,
Noticing what you see,
Maybe listening for any sounds that might be present.
Then taking in all that is around you,
Allowing yourself to gently drop into present moment awareness.
This is a mindful way to connect with your current experience.
Begin to feel a sense of gratitude for being here in this moment.
Now,
Bring your attention to the posture of the body.
Sitting upright with the back straight,
But not rigid or tight.
Gently lifting the head so that the mind,
Body,
And heart feel aligned and awake.
Perhaps tucking the chin slightly inwards.
You may also choose to lie down or stand up if that is more comfortable for you.
Next,
If it feels safe to you,
Gently closing the eyes.
If you prefer to practice with the eyes open,
Keeping a soft gaze just ahead of you.
Begin now by taking a few deep,
Mindful breaths into the body.
Breathing in ease on the in-breath and breathing out presence on the out-breath.
Breathing in ease on the in-breath,
Breathing out presence with the out-breath.
Breathing in ease and breathing out presence.
Now,
Allow the breath to return to its natural cadence,
Flowing naturally in and out.
Not trying to control or manipulate the breath in any way.
Simply trusting the body to breathe on its own.
Being the observer of the breath in this moment,
As it flows in and out.
Stay with the sensation of the breath for the next few moments.
For the next few moments.
If the mind begins to wander or get caught up in thought,
That is completely okay.
The mind is working and that's a good thing.
Thinking during practice is normal.
Noticing that you are thinking is mindful awareness.
Simply choose to accept that you are thinking and give yourself permission to return to your breath or whatever anchor feels right for you.
With intention,
Allow the breath to invite a deeper softening into the whole body,
One breath at a time.
One breath at a time.
Relaxing any part of the body that may be holding tension.
Allowing the shoulders to drop a bit more as you relax into this moment.
Bringing attention to the body.
Notice any points of contact between the body and the surface supporting you.
Feel the weight of the body and perhaps noticing a sense of groundedness with the surface and earth beneath you.
Feeling supported and held.
Staying with the sensation of the body and breath for the next few moments.
With a sense of curiosity in the body,
I invite you to notice what,
If any feelings or emotions that may be present for you in this moment.
There may be feelings of joy,
Sadness,
Anxiousness,
Or peace.
Whatever feelings that may be in your present experience,
Maybe choosing to welcome and meet them with an open heart of mindful acceptance.
Allowing yourself to feel them fully without resistance or judgment.
Simply allowing whatever arises to just be as it is.
If nothing is present,
That is okay too.
Simply allow your attention to rest with the breath.
Allowing the breath to be a home base anchored in the present moment.
Allow this moment to unfold in its own way without feeling the need to control or judge the experience.
Not needing to cling to or push away anything that is present.
Simply being.
With the next breath,
Imagine breathing into your heart space,
Inviting in qualities of kindness and compassion towards self.
Breathing in a warm,
Soothing energy of mindful acceptance.
Feeling the breath move this warm energy of mindful acceptance through the whole body,
Enveloping all parts of you,
Mind,
Body,
Heart,
And spirit.
Mind,
Body,
Heart,
And spirit.
When we trust in the process of life and release the reins of control,
We begin to accept things as they are.
This awareness grows our capacity for mindful acceptance in all aspects of our life.
Stay with this awareness for the next few breaths.
Now releasing the focus of practice,
Allow your awareness to be open and open.
And free flowing.
Inviting in a quality of gratitude towards self for taking this time to cultivate mindful acceptance.
Now extending this gratitude to those in your immediate space.
Lastly,
Expanding and offering gratitude outwards to all beings.
Begin to invite in some mindful movement into the body.
Wiggling your fingers and toes,
Bringing your body back to an alert state.
Gently moving and stretching in any way that feels supportive.
If the eyes have been closed,
Gently floating them open,
Sitting for a moment,
Allowing the qualities of your practice to continue to flow through you.
Allowing the qualities of your practice to continue to flow through you.
So that you may take them with you for the remainder of your day.
