Hello and welcome to Meditation.
Today's meditation will be on radical acceptance.
I invite you to sit up straight,
Take control of your breath by breathing long,
Slow,
Deep breaths.
Bring yourself to this present moment,
Letting go of the past,
Not anticipating the future and letting go of judgment.
So we begin the ancient practice of meditation.
Tune into your breath.
Tune into this present moment in your body,
Giving yourself permission to experience peace.
Give yourself permission to take a break.
Relax,
Settle down and be yourself.
Breathing in,
Bring yourself fully to this present moment.
Breathing out,
Let go of tension in your body.
Let go of tension in your face.
Relax your face.
Relax your shoulders.
Breathing in,
Sitting up straight,
Alerting yourself.
Breathing out,
Relaxing,
Melting all the tension in your muscles around that perfect meditation posture.
As you follow your breath,
Thoughts stay in the back of your mind,
Like a TV left on in another room.
You can hear it but pay no attention to it.
Just like that,
Allow thoughts to be in the back of your mind.
You may hear them but pay no attention.
Don't give any thought a second thought.
Just settle on your breath.
Let go of the past and relax.
Just like muddy water in a jar left alone will settle and become clear.
Just like that,
Leave your mind alone,
Let it settle and it will naturally become clear.
Settling down,
Relaxing,
Fully arriving into this present moment.
Gently allow your breath to breathe itself,
Letting go of controlling your breath.
Begin to observe your breath,
Becoming the detached witness of your breath.
Allow your breath to be as it is and accept your breath as it is.
I invite you to scan your body.
Notice the sensations in your body,
Any feelings,
How your clothes feel against your skin.
And just completely accept the way your body feels right now without labeling it or judging it.
Take this opportunity to accept your body,
The sensations in your body as they are.
Not trying to change them,
Not trying to feel more peaceful.
Simply allowing and accepting your body and the sensations as they are right now.
Opening,
Allowing and accepting.
Just like that,
Notice your feelings,
Notice your mood.
You may be neutral,
You may be a little down or sad,
You may feel elated or joyful.
Whatever your mood is right now,
Allow yourself to accept it,
Not trying to change it.
However you find yourself right now,
Allow it to be.
Not trying to create new feelings and not trying to get rid of any feelings.
Radically accepting yourself as you are right now.
Your awareness is huge,
Open and spacious.
It can accommodate anything and everything.
Allow yourself to be.
Accommodate however you are right now,
Accepting yourself.
Not labeling,
Not judging.
Just be yourself as you are,
Sitting in meditation,
Just breathing,
Just letting things be.
Notice your mind,
Whether there are lots of thoughts,
A few thoughts,
The general mood of your mind.
Just your mind as it is right now.
Accept it unconditionally.
Your ordinary mind right now is the enlightened mind.
Without changing it,
Without modifying it,
This mind as it is right now is enlightenment.
As you radically accept your mind,
Your body,
Sensations,
Thoughts and feelings,
Just as they are.
Opening and expanding to accommodate without judging.
Just allow things to be as they are right now.
Letting go.
Just being with yourself as you find yourself.
You're perfect in this moment,
Just the way you are.
And finally,
Take a moment to reflect on your environment,
The world that you live in right now.
With all its joys and all its suffering.
I invite you,
Just for this meditation,
To accept the world as it is right now,
Without wanting to change it.
Without wanting to remove anything,
To improve anything.
I invite you to accept the world as it is right now and just sit with it.
Radically accepting.
Allowing the world to be just as it is.
Perfect in its imperfection.
Nothing to do,
There's no effort to make.
Nothing to change.
Nothing left to manipulate.
Simply let go.
Let go completely.
Let go totally.
Without any effort,
Just be accepting yourself as you are.
Accepting the world as it is.
Simply sitting.
Simply breathing.
Simply letting things be.
That concludes our meditation on radical acceptance.
I would now like to invite you to just sit.
For the next few minutes,
No more technique.
Nothing left to do.
Nothing to get right and nothing to get wrong.
Just sitting.
Without any effort,
Just be accepting yourself as you are.
Simply let go.
Let go completely.
Without any effort,
Just be accepting yourself as you are.
Simply letting go.
Without any effort,
Just being accepting yourself as you are.
You You You You You You
