Meditation For Present-Moment Acceptance —Say Yes To The Now

This 9-minute guided practice helps you cultivate a mindset of acceptance towards the present moment — regardless of whether it's "good" or "bad". Through words of guidance and encouragement, Oliver Gohari guides you to bravely surrender to the now, facing emotions, sounds, smells — in whichever way they present themselves to you. This powerful meditation develops resilience, patience and a willingness to say "yes" to the now.

Transcript

Welcome to this meditation. About surrendering to the present moment. When you're ready, Take a seat. With a straight back. And you can gently close the eyes. Connect with your breath. Bring the breath into the nose if possible. And slow the breath. Right down. So that it's comfortable. Your only job right now. Is to connect with the breath. And to surrender yourself. To each breath. There's no rushing to the next inhale. There's no pressure to get to the next exhale. And as you're connecting with the breath, Try to release tension. Throughout the body. Begin with the shoulders. There is always hope. And muscle. Gripping somewhere. Your job. Is to release any gripping. In your shoulders. As you connect deeply. To each inhale and exhale. Move your attention to your hands. Discover any gripping. And let go. And by this point at least once. You will have become distracted. In some way or another. And that's absolutely fine. Bring your attention always to this current inhale or exhale. And move through the body. Letting go of any holding on. To muscles. Key areas. To release. Of the shoulders. The hands, The face. The jaw. Close this window. Any distractions, Including these barking dogs in the distance, They are part of your meditation. Even the most ugly experience. Such as the smell of sewage. Or barking dogs. Crying baby. Surrender yourself. To those experiences right now. The present moment. Is all there ever is. And within the present moment. Things change. Sites. Sensations. Sounds. Thoughts. Emotions. They are in a constant dance. Your job in this meditation. Is to fully give yourself. To this present moment. In whatever form is taking place. You are in a state of Yes-ness. You are nodding. To the present moment. And as you breathe, Without any intention to rush through the breath. Repeat the following affirmations. . . In your mind. I accept this moment. I accept this moment. I'm OK. With how the now feels. I'm OK. With how the now feels. Any discomfort? I can embrace now. Any discomfort? I can embrace now. I am willing to be with the present moment. I am willing to be with the present moment. You may have tensed up somewhere in the physical body. Whilst doing those affirmations, So relax the body again. Relax the face. The stoma. Shoulders Relax the hands. Reconnect with that slow breath And when you're ready, You can open your eyes and we have finished. Well done. Click follow if you're new to this profile. See you very soon.