Om.
Namaste.
It's Jessica here from Belle Éclairage Hatha Yoga.
Thank you so much for selecting this meditation.
I hope today it gives you a sense of comfort and peace as we work on building acceptance.
To begin our practice,
Find a comfortable seat in a place where you can be relatively free from distractions.
Find balance between sitting up tall but also remaining relaxed,
Not straining here.
Feel into the width of your chest as you soften your shoulders down and back behind the body.
Rest your palms face up or face down on your thighs or in whatever manner that's most comfortable for you.
Close your eyes or soften your gaze past or beyond your nose.
Breathe in and out through your nose.
Choose a breath that reflects all the qualities you desire in your mind.
Gentle,
Quiet,
Patient,
Steady,
Spacious,
And at ease.
Balance your awareness between the three spheres of mindfulness.
Your body,
Your breath,
And the mind itself.
Stay present right here with all three.
Perhaps 20% of your mind's attention aren't each.
The remaining 40% just let this part of the mind stay with spaciousness and ease.
Don't get too caught up in the numbers.
The idea is just to be mindful and at the same time free from straining,
Striving,
And forcing.
Just softening here,
Opening up,
And letting be.
So we're here seated,
Breathing,
Anchoring to this present moment,
The breath,
Working on staying present with body,
Breath,
And mind.
Breathing deeply,
Opening to awareness,
To a sense of spaciousness.
And now notice what's present here with you.
Notice if there's any sensation arising in the body,
An energy that you can sense through the breath,
Or movement,
An emotion,
Or perhaps a habitual thought in the mind.
Whatever it is that you notice,
Welcome it with a spaciousness.
Allow it to be.
Don't try to change it.
Don't chase it.
Don't try to push it away.
See if you can be curious here and remain still and spacious in your awareness.
Again,
Breathing in,
Breathing out.
Just feeling in and sensing how things are right here,
Right now.
Noticing how it is and accepting it.
All that acceptance is spaciousness,
Non-judgmental,
Unattached.
To accept is not an endorsement.
To accept is not an opinion.
To accept is simply to recognize,
To notice.
Acceptance is mindfulness and awareness of reality as it is.
Coming back once more.
Tuning in to the breath.
Acknowledging any thoughts that might have come up.
Acknowledging them without judgment.
Just noticing.
Perhaps accepting that the mind was doing exactly what it does.
Thinking,
Thinking,
Thinking.
With the breath,
Refocusing here in the present moment.
Feeling in and sensing what's present here with you now.
What's arising in the body?
What can you sense through the breath?
Perhaps there is stillness,
Or perhaps there is movement in the mind.
This is how things are right here,
Right now.
Notice how it is and accept it.
And recall that like all things,
It will also change.
In your acceptance,
You give what it is that you notice the freedom to change.
When you and reality are no longer battling,
Reality no longer has to defend itself.
With acceptance,
There can be a softening.
There can be a movement,
A shift.
There can be a change.
Again,
Sensing in,
Finding presence and spaciousness with the breath and noticing what is present right here and right now.
Accept all sensation that is arising in the body.
Welcome it in.
Welcome it all in.
Watch it and notice it with curiosity.
Is there stillness or movement in the mind?
Welcome it and accept it without attaching,
Without trying to push it away.
This is how things are right here,
Right now.
Notice,
Welcome,
Accept.
Notice,
Welcome,
Accept.
Sense the whole body,
The breath,
And the mind itself opening into the freedom of acceptance.
Nothing needs to be different.
Sit here for a few more moments,
Tuning in to how things are right here,
Right now.
Breathing deeply.
Notice,
Welcome,
And accept.
Before you open your eyes,
Connect to the wisdom in your body,
Your breath,
And the mind.
Namaste.
