Welcome to this meditation.
Accepting where you are right now.
Start by finding a comfortable place to sit or lay down somewhere that you won't be disturbed and that is comfortable.
Let's just start these first few moments by focusing on our inhale and exhale.
Just using the breath as a little anchor.
Inhale followed by exhale.
Whatever your natural breathing rhythm is,
No need to change it.
Just observing where we are in this precise moment with our breath.
I'd like to invite you now to notice any emotions,
Thoughts or feelings that are arising.
Any physical sensations.
Just notice anything that arises right now in this moment.
And now recognize this emotion,
Sensation,
Feeling or thought and accept that this is where you are right now in this moment.
It's okay.
Whatever you are feeling is okay.
Even negative emotions are okay.
Anxiety,
Shame,
Fear,
Sadness.
Everything is okay in this moment.
Just notice and recognize any thought,
Sensation or emotion.
Take a deep inhale and then exhale.
Take another deep inhale and then exhale.
Just sitting and observing these sensations.
How are you feeling right now?
And accept whatever emotion,
Thought,
Feeling or sensation that you are experiencing.
Take a deep inhale and exhale.
Try not to pass any judgment on the feeling,
On the thought,
On the sensation or emotion.
Just observe it and totally accept it.
Does it make your body feel a certain way?
It's all okay.
We're just noticing,
Recognizing,
Accepting but not passing any judgment.
We're literally just witnessing how we are in this moment.
Take a deep inhale and exhale.
Take another inhale and exhale.
Throughout the course of this meditation you may experience different feelings.
You may experience feelings,
Thoughts,
Emotions and sensations come and go to demonstrate that nothing is permanent.
Everything changes.
We're noticing,
Recognizing,
Accepting without judgment.
Take a deep inhale and exhale.
Acknowledging your thoughts.
Tell yourself it's okay to feel this way.
Speak to yourself as if you would a dear friend.
It's okay to experience any feeling or sensation.
If the feelings or sensations or emotions are negative,
That's okay.
Notice how they make you feel in this moment.
Accept them.
Take a deep inhale and exhale.
Notice how you feel in this moment.
Sending yourself some loving awareness.
It's okay.
Whatever you are feeling or experiencing right now,
It's okay.
Accepting where you are.
Accepting what you are experiencing with a kindness and softness.
Take a deep inhale and exhale.
This shall pass.
I am okay.
I am safe.
Accept your experience with loving kindness.
Take a deep inhale and exhale.
Take a deep inhale and then exhale out softly through the mouth with sound.
And again inhale and softly let it go.
Take another inhale.
Accept and acknowledge how you are feeling,
How you are feeling any emotions,
Sensations and exhale release.
Let it go.
Accepting where you are in this moment is a very powerful tool that you can keep returning to whenever you need it.
Making no judgment.
Just accepting where you are in this moment.
Take another big inhale and exhale.
Maybe you like to bring both hands to the center,
Palms together or just bring your hand to your chest,
To your heart and accept and give thanks to yourself.
Giving yourself this time to accept and acknowledge whatever it is you are experiencing.
The light in me honours the light in you.
Thank you for joining me.
