Welcome to this acceptance meditation where we'll be exploring the embodiment of acceptance.
Let us begin by settling in,
Gently closing the eyes and finding your meditation seat.
Let's really take our time making sure the body is supported in whatever way it needs right now.
Really listening and honoring what your body needs right now in this moment.
Seeing if you can quiet your mind and just hear.
And then taking the time to make any adjustments and let your breath be an anchor as you find stillness.
Let's take a nice deep breath in through the belly,
Really letting the belly fill and expand.
Taking a nice deep inhale,
Letting the air go all the way down in your belly,
All the way to your pelvis.
See if you can notice how your body feels,
Really allowing yourself the space to be with what is.
And rather trying to find an experience or a sensation or an emotion or trying to push yourself to have a particular kind of meditation.
To instead just notice where are you right here,
Right now,
In this moment.
What's showing up?
What are you seeing?
What are you noticing in yourself?
Allow your breath to be like a quiet guide,
Gently inviting you and pulling you into those spaces inside of yourself.
Trusting it will show you the way.
Notice what you notice.
Notice what might be happening in your thoughts.
And see if you can allow that noticing to simply rise and fall away.
See if you can allow yourself gentle acceptance of whatever you're experiencing right here,
Right now.
Imagine yourself as a calm and welcoming host to whatever experience is unfolding for you,
Gently and kindly welcoming it in.
And see how much of you will allow yourself this acceptance,
Any resistance or struggle or tension.
Notice if your thoughts sweep in to distract and pull you away.
And just gently guide yourself back to yourself,
Like a mother to a child.
Just gently and serenely guiding your awareness back inward.
When you notice a feeling of tension,
I want you to welcome that too.
See if you can create space inside of your experience,
Inviting.
And if you find yourself becoming distracted or tensing against this invitation,
Then simply allow yourself to focus on your breath.
Perhaps even repeating to yourself as you breathe in and out,
Just this breath,
Just this breath,
Just this breath.
Allowing yourself to find a sense of stillness inside and inviting in whatever emotions you might be experiencing without labeling them as good or bad.
Just saying,
Yes,
I see you.
I see you pain.
Yes,
I see you joy.
I see you anger.
I see peace.
I'm going to read a poem called The Guest House.
It's by Rumi.
This being human is a guest house.
Every morning,
A new arrival,
A joy,
A depression,
A meanness.
Some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all.
Even if they are a crowd of sorrows who violently sweep your house empty of its furniture,
Still treat each guest honorably.
He may be clearing you out for some new delight,
The dark thought,
The shame,
The malice.
Meet them at the door laughing and invite them in.
Be grateful for whoever comes because each has been sent as a guide from beyond.
Just notice what might be happening in your body as you allow those words to fall away.
As we begin to wind down this meditation,
Take a moment to return your awareness back to your breath without trying to shift or change it.
Just simply notice that you are breathing.
Notice the quality of your breath,
The temperature as it enters and exits through your mouth or nose,
And then taking a nice full deep breath in through the belly,
In through the nose,
Really filling up and exhaling all the air back out.
Thank you so much for practicing with me.
Namaste
