Welcome to this meditation on acceptance.
Sometimes we can find it hard to accept our circumstances.
We may be attached to an outcome or a belief that things should be a different way than they are.
Today's practice will help us to accept reality as it currently is and tap into our ability to act wisely in bringing about change in the areas that we can.
So first let's get into a comfortable seated position either on the floor or in a comfy chair.
You may want to support the tailbone and the low back with a rolled towel or a firm pillow so you can keep your spine erect and remain comfortably seated during your meditation.
Let's begin now by noticing where our hands are resting and the weight of them on our laps.
Take notice of each finger pad and feel the warmth of the hands on the legs.
Let that warmth seep into the thighs and allow it to relax the legs and the hips and then move up the torso to relax the middle of the body,
The arms,
The shoulders,
The neck,
And on up to the muscles of the face.
Just allowing the whole body to relax and just sink a little deeper into that surface beneath you and bring attention now to settle on your breath.
Feel the cool air entering the nostrils and traveling down the throat to fill your lungs.
Then on the exhale feel a warm air exiting the nostrils as the lungs empty.
You may want to count to six with each inhale and exhale to use the breath to calm and settle the body even more.
As you draw in air on the inhale pull it deep into the low belly so that you can fully fill and expand the lungs and on the exhale feel the body relax and release as the belly and the lungs contract.
Take a quiet moment to continue focusing your attention on the actions of your body breathing.
Now let's start to bring our attention to a situation or circumstance that we may wish were different,
Whether that's in our own lives or in the larger world.
This could be some news you've received or heard,
A diagnosis that you or a loved one has received,
A relationship,
A job loss,
A change of plans that's been disruptive,
The pain of others,
Anything that you wish could be different or that you are struggling to accept as it is.
Whatever you draw to mind acknowledge that you would like this to be different than it is and you might get curious and even consider why it is that you would prefer this reality was different than it is currently.
So what sensations are coming up in the body along with these thoughts?
Just notice those and allow them.
Notice any other thoughts that begin to arise and be open to them.
Just let them be.
No pushing them away or arguing with them or trying to change them.
Just accept your thoughts and feelings as they come up and continue to work on keeping your breath even and steady.
And take a few moments now to think of expanding and opening yourself up to accept these uncomfortable circumstances along with the feelings and the thoughts you have associated with them.
And notice if there's any feeling of resistance to acceptance.
That's okay.
Welcome that if it arises.
Resistance is a normal human feeling especially when we're accepting something that we find really challenging or difficult to accept as it is.
Recall that acceptance is non-judgmental.
Acceptance is unattached and spacious.
Acceptance is not a validation.
Acceptance is not an agreement or an endorsement.
Acceptance is simply recognition and acknowledgement of reality as it currently is.
Notice what is coming up for you now.
What sensations do you perceive within the body?
How does your breathing respond?
How is the mind reacting to this idea of acceptance?
Just notice how things are right now.
Your current reality.
Acceptance of this current reality can free you from using your precious energy in resisting that reality.
Recall that like all things this reality will also change.
Recall that like all things this reality will also change.
With your acceptance you begin to release attachment to your belief about how things should be and allow yourself to soften and open up to the inevitable change.
Through your acceptance you also allow yourself to be an agent of change.
Your focus can move from battling reality to choosing how to work within that reality to move toward improvement in the ways that you are capable.
What is starting to come up for you now in the body,
Through the breath,
Within the mind?
Welcome all those sensations and thoughts.
Open up and allow them to just be.
Give them space and acceptance without judgment or attachment.
Notice them with curiosity.
This is how things are right now.
Be open,
Welcoming,
Accepting.
Feel the body,
The mind,
And the breath softening and releasing into acceptance.
Now in this space you can access the wisdom of your mind,
Your body,
Your spirit.
This calm,
Centered,
Grounded place of wisdom is where you can seek guidance on how to move forward,
What wise actions you can take to influence positive change.
Take a moment to thank yourself for allowing acceptance to take place.
Then pause to connect to that deep wisdom within you.
You might place your hands on the part of your body where you feel that you can help to connect to that deep wisdom.
Be prepared to listen openly for a few quiet moments and maintain your openness to accept whatever response you receive as you consult that inner knowing and ask,
Should I take action?
If so,
What is the wisest action or actions I can take next?
What is the wisest action or actions that I can take next?
We'll end this meditation by focusing again on our breath,
Taking a deep cleansing breath,
Filling up the lungs,
And then bowing our chin toward our chest.
On the exhale,
You may want to take a few minutes to journal about your acceptance and any wise actions that your wisdom has guided you to take.
Often journaling helps to confirm your acceptance and also to flesh out your plans for moving forward in a wise and mindful and skillful way.
Thank you so much for being here to meditate with me today.
I hope that this meditation has brought you some peace and tranquility,
Maybe even a sense of relief and a motivation as you move forward.
I hope that you can carry that peace and tranquility and that positive energy into whatever spaces that you enter and share that with those others who are in that space along with you.
Until we meet again here in meditation,
I wish you well.
