Alright,
Just begin by allowing your eyes to come closed and simply feel the weight of your body pressing down in the chair feel your feet on the floor and begin by simply bringing your attention to your breath just notice where you feel the breath in the body the gentle rising and falling of the belly or maybe you feel it in your shoulders your back or even at the tip of your nostrils wherever you notice the breath coming in and out of the body simply rest your attention there being present is never anything more than simply welcoming what's here now so just allow yourself to notice what's actually occurring in this now moment begin by feeling the breath in the body what's actually occurring in this now moment begin by noticing sounds and then notice sensations that are occurring on and in the body and then simply notice pictures or images that are arising even with your eyes closed and from this place of noticing what's occurring can you simply allow it all to be can you just simply welcome whatever's occurring in this now moment begin by noticing can you just simply welcome whatever's occurring in this now moment now from this place of allowing what's here now and welcoming what's occurring let's explore commitment number one commitment number one is the willingness to take responsibility and to end or let go of blame and criticism so for this practice simply allow to come into your consciousness any place in your life where there's blame or criticism the blame or criticism might be of another person or you might be blaming and criticizing a circumstance or even a condition notice especially if there's blame and criticism directed toward yourself and just pick one place where blame and criticism is occurring for you and simply allow that to come into consciousness and simply means see the situation,
The person hear the sounds that arise around this situation where blame is occurring and actually allow the sensations in your body that arise when this situation with blame and criticism occurs just call it all in,
Play the movie if you will and begin by simply allowing the entire experience of this memory to be here including the memory of the blame and criticism just as you welcomed sound and sensation and images welcome this whole movie if you will,
Just allow it to be here and particularly welcome the blaming and the criticizing whether it's blaming and criticizing another or yourself or a circumstance or a condition instead of resisting or trying to change or stop blaming and criticizing just welcome it,
Let it be here and then see if you'd be willing in this moment to just let it go again just in this moment would you just drop the blame and criticism,
Set it free and allow the situation to be just as it is,
Just for now and simply allow yourself to rest as that which is beyond all blame and criticism and if the mind brings up another situation another issue or problem or concern where there's blame or criticism just simply allow it to be here blame and criticism grows and intensifies when we resist it when we try to push it away or deny it when it arises just simply notice it even welcome it and then when you're ready and if you're willing simply let it go in this moment just drop it or set it free now bring your attention back to the breath feeling the gentle rising and falling of the body and when you're ready allow your eyes to come back open good
