Welcome to meditation number seven for mindful growth.
This is a meditation on acceptance.
This meditation will help you to relate to your problems and stressors differently,
Allowing you to diffuse their ability to cause you stress.
Generate the intention that this meditation session will help you to reduce and eventually eliminate stress in your life.
To get started,
We assume a comfortable meditation posture.
Our eyes closed.
Our back straight.
Our chin slightly tilted forward and our hands resting in our laps with thumbs touching.
And we begin by gathering our mental awareness in words.
And finding the anchor of the breath.
Allowing our mind to settle into that familiar sensation of the breath.
Noticing the aspects of breathing that are standing out today.
Maybe a particular feeling or movement in the body.
Perhaps the entire bodily experience.
Using this time to let go of all the busyness and distraction of our normal life.
Just centering into the present.
The momentary sensation of your breath as it enters and leaves your body.
And then moving to the actual meditation on acceptance.
Beginning with some analytical meditation.
We contemplate that stress is caused by the perception of aversive or threatening situations.
We compare this definition to our own experience.
Bringing to mind some stressful situations that we're experiencing in our lives,
Either in the recent past or even today.
And then checking.
Breaking down that experience.
Looking at it from a different point of view to see if we can see how there is some aversion.
Feeling of being threatened.
Pushing away.
Perhaps denial.
Or judgment about what should be happening that is at the root of this experience.
Spending some time contemplating our own stressful situations.
And finding this mind of aversion at its root.
And then we think,
I can change this perception by accepting what is occurring.
Simply letting go of the pushing away,
The judgment,
The denial that normally comes with that experience.
Simply accepting that this is happening.
Giving ourselves some time for our mind to open up into this broad,
Courageous feeling of acceptance of everything that's happening in our lives.
Letting go of everything that we can't control.
And then once we have this feeling of openness and acceptance in our mind,
We now move on to placement meditation.
And we stop our analytical mind to the best of our ability.
And just hold this feeling of acceptance single pointedly.
Not worrying about generating a perfect or strong feeling of acceptance.
Generating the most genuine feeling that is arising today and holding that.
As the vividness of our feeling of acceptance may fade,
We can simply briefly return to analytical meditation.
Remembering the stressful situations in our life.
And replacing the normal feeling of aversion,
Judgment,
With a feeling of acceptance.
Being at peace and embracing what is arising.
And holding again this feeling of acceptance in placement meditation.
Feeling the empowering nature of this mind.
Just being with whatever is happening.
Remembering that does not mean always agreeing or being passive,
Giving up our power.
This mind of acceptance allows us to remain untriggered and calm.
Allowing us to put our energy towards responding positively,
Appropriately.
Feeling this sense of openness,
Of acceptance.
Towards all the situations and people in our lives.
The peace of mind that this brings.
Perhaps noticing if there is a situation or person that we are finding difficult to accept.
That's okay,
We can also accept this.
Realizing that that experience is temporary.
Doing our best to remain in this mental state of acceptance for the final two minutes of our meditation.
Trying to remain in this feeling of acceptance for the final 30 seconds.
Deliciousyl and tr And then finally we can gradually relax our attention,
Allow ourselves to slowly arise from our meditation.
And that concludes meditation number seven for mindful growth.
Thank you.
