Welcome to this guided meditation aimed to help you cultivate acceptance.
Begin by allowing your body to settle in comfortably.
You can either sit tall with a straight spine or lie down on your back if that feels right.
Whatever your position,
Make sure you can take deep easy breaths as you let your body fully relax.
Bring your awareness to your breath and on your next inhale imagine the breath starting at your tailbone and moving up your spine towards the crown of your head as you take in air.
As you exhale,
Reverse that imagining the breath traveling down your spine towards your tailbone.
Do this twice more on your own deepening your breath as you do so.
Allow your breath to return to its natural rhythm.
Become aware of your body really feeling into this present moment.
Bring awareness to each of the following areas as I name them.
The top of your head,
Your forehead,
Your temples,
Your nose,
Your cheeks,
Your mouth,
Your tongue,
Your jaw,
Your neck,
Shoulders,
Left arm,
Left hand,
Left fingers,
Right arm,
Right hand,
Right fingers,
Chest,
Abdomen,
Hips,
Glutes,
Left leg,
Left foot,
Left toes,
Right leg,
Right foot,
Right toes.
Bring your inward focus to gaze at a point between your two eyes.
Take a deep breath in and exhale fully relaxing every area of your body including your gaze,
Releasing all tension and feeling the support of the surface beneath you.
To cultivate acceptance is to recognize and acknowledge the reality of what is without resisting it.
Acceptance allows you to remove judgment and blame from the equation so that you can gain clarity without becoming immobile or fixated on why or how a situation came to be.
This clarity can help you reclaim your power as you identify the importance of the situation and how much of your time and energy it's worth.
Getting clear allows you to be intentional about where you direct your precious energy and what if any actions you need to take.
Not all situations will require action but oftentimes when you alter your lens you can reflect on your experience and recognize where there is an opportunity for growth.
You can see what aspects of the situation are within your control.
You can see if there is room to extend compassion and gratitude.
Only you can make these determinations and there is no right or wrong answer.
This process can take time but to strengthen your ability to accept what is you can start small and practice daily.
In this moment I invite you to bring to mind a situation in which you'd like to cultivate acceptance.
Notice any feelings,
Narrative,
Blame,
Resistance or judgment you have surrounding this particular belief or situation.
Take your time to scan and dial into the areas where you feel this in your body.
Where in your body do you feel the resistance,
The emotions,
The judgment?
Now imagine yourself physically taking that resistance,
Emotion,
Judgment,
Opinions,
Assumptions,
Whatever feelings are showing up for you in this moment.
Physically take them into your hands and place them into a box.
Close the lid of the box and put that box on a shelf for the time being.
In doing so you are separating these feelings from the facts of the scenario.
You can come back to the emotions after the meditation and work through them at another time but for right now you're just watching the reality of what is play out.
With your feelings removed focus your lens on the unfiltered true reality of what is.
Take your time here and be gentle and kind to yourself.
Repeat these affirmations as it feels right adjusting them to make them your own and taking only what resonates.
I choose acceptance in this situation.
I choose to release any resistance to the reality of what is.
I choose to release that which is out of my control.
I choose to release any judgment or blame that I am carrying regarding this situation.
I choose to extend grace to myself and anyone else who may play a part.
I am empowered to take action aligned with the highest version of myself.
I accept the reality of what is.
I am worthy of peace and love.
Love and accept myself.
Take a few moments to focus on your breath cycle noticing your inhale and exhale repeatedly bringing yourself back to your breath.
Notice any residual tension heaviness or energy you are feeling in your physical body or aura in the space around you.
Imagine a cleansing white light shining down upon you from above the crown of your head.
This light is pure and clean and slowly begins to move the tension and energy downward out of your body and space so that you are left with an airy feeling of peace and contentment.
Sit with this relaxed and peaceful feeling for a moment.
With an inhale begin to bring yourself back to your surroundings.
Notice any sounds around you.
Wiggle your fingers and toes.
Roll your neck from side to side.
When you are ready slowly begin to blink open your eyes.
May you carry peace with you wherever you go.
Thank you for listening.
