This meditation uses the acronym ABC.
A stands for acknowledge,
Allow,
Accept what is showing up.
B is a reminder to be in the body,
Breathe,
Let be,
And find balance.
C invites you to choose,
To see what is needed.
To begin,
Take a moment to let yourself settle where you are.
You don't need to change anything at all.
Meet yourself right where you are.
This space is just for you.
The A of ABC,
The first step,
Is to simply acknowledge whatever is here.
Allow whatever energies are showing up,
Thoughts and emotions,
To move through you like passing weather.
No need to resist,
No need to cling,
No need to struggle or get entangled.
Notice what happens as you allow.
Invite acceptance to whatever is here.
Whatever is happening in your mind,
Whether thoughts are busy,
Scattered,
Or more quiet,
Can you simply notice.
Let your thoughts move like clouds in the sky.
Whatever emotions you're feeling,
Imagine the space surrounding you is big enough,
Expansive enough,
To hold your stress,
Worry,
Anxiety,
Or whatever visitors are showing up in this moment.
Now bring some awareness into your body,
The B of the ABC practice.
Begin to notice your posture.
Is it upright or more hunched or collapsed?
Notice your breathing.
Is it more shallow,
Deeper,
Quicker,
Or slower?
You might notice muscle tension.
Scan your body.
Be aware of muscles in your face,
Your jaw,
Your neck.
Be aware of sensations in your shoulders and down your torso.
Let your awareness travel down your legs and into your feet.
In the noticing,
Create an invitation to bring more balance into your body.
You might invite your breath to deepen by taking nice slow exhalations.
See if your exhalations might be several counts longer than your inhalation.
Let your exhalations send calming energy throughout your body.
You might notice the sensation of your feet resting on the stable ground beneath you,
And the sensations at the touch points where your body makes contact with the surfaces upon which it rests.
You might bring some awareness to any of your five senses,
Noticing sounds that you hear around you,
Sensing the play of light and shadow through closed eyelids,
Or if your eyes are open,
Resting your gaze on a favorite picture or object or something pleasing in your surroundings.
You might make small posture shifts that feel grounding,
Or put your hand over your heart,
If you'd like.
Perhaps call to mind a person,
Place,
Or pet that evokes a felt sense of soothing and ease in your body.
Finally,
The C of ABC is to see what is needed.
How might you meet the next moments of your day?
What would you choose right now that might move you in the direction of well-being?
When you're ready,
Take a few deeper,
More intentional breaths.
Take your time.
Come back into the room,
Ready to move forward into your day.
