Sometimes,
We may believe acts of acceptance originate outside of us.
We seek acceptance from others,
Approval by a particular person or expect another to appreciate us.
This metameditation turns the act of celebrating pride inside out.
We begin from a locus of internal awareness,
Acceptance,
Approval and appreciation and move outward extending these qualities to all sentient beings.
Allow your body to move into a comfortable position.
Now,
Visualize being a tad more comfortable.
Move.
You can keep your eyes open or closed.
Lean into the posture of your body with your observer self.
We can think of this practice as a conversation between the observer self and the present self.
It might be helpful to allow your spine to feel energized while also relaxing every bit of all of the muscles around your skeleton.
You can use your breath to aid in this process.
As you breathe in,
Breathe energy and awareness into the spine.
Follow the spine gently upward.
As you exhale,
Connect with feelings of warmth,
Patience and honor.
Allow your shoulders to release from your ears.
Feel the release of any unwanted tensions in the jaw or anywhere else in your body.
Soften the belly.
Allow space for a few deep breaths in this way.
All is safe.
All is relaxed.
All is here.
Bring into the mind as well as into the body a part of your existence that you are fond of.
A memory of a past happening,
A future occurrence or something else.
Connect with the feelings of complete acceptance,
Celebration and appreciation while maintaining a connection with the rising and fading away of a mix of emotions that occur while holding in your heart's mind this fondness for yourself.
Say the three blessings either aloud or to yourself.
May you be celebrated.
May you be appreciated.
May you feel approval and breathe with ease.
As you say these phrases,
Connect with any bodily sensations that arise.
Connect with the feelings of intentions expressed when you say these words.
Perhaps you feel warmth or tears or relaxing of your facial muscles or something else.
I invite you to say the three blessings either aloud or to yourself.
May I be celebrated.
May I be appreciated.
May I feel self-approval and breathe with ease.
Now allow space for breath and awareness,
Exploration and pride and then we will come back together.
Bring into the mind as well as into the body a part of your existence that you feel neutral about.
A memory or a past happening,
A future occurrence or something else.
Connect with the feelings of complete acceptance,
Celebration and appreciation.
While maintaining a connection with arising and fading away of a mix of emotions that occur while holding in your heart's mind this space of neutrality,
Say the three blessings either aloud or to yourself.
May you be celebrated.
May you be appreciated.
May you feel approval and breathe with ease.
As you say these three phrases,
Connect with any bodily sensations that arise.
Connect with the feelings of intentions expressed when you say these words.
You feel warmth or tears,
A relaxing of your facial muscles or anything else.
Then I invite you to say the three blessings either aloud or to yourself.
May I be celebrated.
May I be appreciated.
May I feel self-approval and breathe with ease.
And now allow space for breath and awareness,
Exploration and pride and then we will come back together.
Bring into the mind as well as into the body a part of your existence that you feel disgust,
Animosity or confusion about,
A memory or a past happening,
A future occurrence or something else.
And feelings of complete acceptance,
Celebration and appreciation of this space.
While maintaining a connection with a rising and fading away of a mix of emotions that occur while holding in your heart's mind this space of hostility,
Rage or disdain,
Say the three blessings either aloud or silently.
May you be celebrated.
May you be appreciated.
May you feel approval and breathe with ease.
As you say these three phrases,
Connect with any bodily sensations that arise.
Connect with the feelings of intentions expressed when you say these words.
Perhaps you feel warmth or tears,
A relaxing of your facial muscles or anything else that arises.
I invite you to say the three blessings either aloud or silently.
May I be celebrated.
May I be appreciated.
May I feel self-approval and breathe with ease.
And now allow space for breath and awareness,
Exploration and pride and then we all come back together.
Open up to the possibilities of holding these three spaces simultaneously.
Three bowls filled with emotions,
Experiences and perceptions,
Distinctly separate and overlapping.
Visualize stacking these bowls one on top of the other.
Cascading within,
Becoming one giant bowl.
Take it all in.
And now extend the three blessings to the greatness of your bowl,
Your being.
May I be celebrated.
May I be appreciated.
May I feel self-approval and breathe with ease.
I celebrate me.
I appreciate me.
I approve of me.
I breathe with ease.
