Welcome to this session.
Please find a comfortable seat in a place where you can be relatively free from distractions.
Find balance between sitting up tall but remaining relaxed.
Feel into the whiff of your chest as you soften your shoulders down and back.
Rest your palms face up on your thighs or in the manner that's most comfortable to you.
Gently close your eyes or gaze low the ground ahead of you.
Breathe in and out through your nose in a normal way.
Without trying to control the breath simply let it calm and go in a natural way.
Balance your awareness between the three main spheres of mindfulness,
Your body,
Your breath and the mind itself.
Stay present right here with all three,
Perhaps 20% of your mind's attention on each and the remaining 40% just let this part of the mind stay with spaciousness and ease.
Don't get caught up in the numbers,
The idea is just to be mindful and at the same time free and relaxed.
Seated,
Breathing,
Present with the body,
The breath and the mind.
Present,
Aware,
Open,
Spacious.
Notice what's present here with you,
Notice if there's any sensation of rising in the body or any energy that you can sense through the breath.
Maybe a movement,
Emotion or habitual thought in the mind.
Whatever it is that you notice,
Welcome it in with a spacious mind.
Allow it to be,
Don't try to change it,
Don't chase it and don't try to push it away.
Can you remain still and spacious in your awareness as you accept what is arising right now?
This is how things are,
Right here and right now.
Simply notice how it is and let it go.
Recall that acceptance is spacious,
Non-judgmental and unattached.
To accept is not an endorsement,
To accept is not an opinion.
To accept is simply to recognize,
To notice.
Acceptance is mindfulness and awareness of reality as it is.
Practice in this way for a few moments.
And if you find yourself lost in thoughts,
Simply notice that too.
Notice and let go.
This is how things are,
Right here,
Right now.
This is how things are,
Right now.
Notice how it is and accept it.
And remind yourself that,
Like all things,
This will also change.
In your acceptance,
You give what it is that you notice,
The freedom to change.
When you and reality are no longer battling,
Reality no longer has to defend itself.
Thanks to your acceptance,
There can be a softening,
There can be movement,
There can be change.
So what about now?
What's present with you,
Right here and right now?
Accept all sensations arising in the body.
Welcome them in,
Give them space,
Give them freedom.
Sense the whole body,
The breath and the mind itself,
Opening into the freedom of acceptance.
Nothing needs to be different right now.
This is how it is.
And from the spaciousness of acceptance,
Tap into the wisdom that acceptance provides.
From the spaciousness of acceptance,
From this awareness of things as they are,
Let's practice in silence for a few moments.
Let's practice in silence for a few moments.
And whenever you are ready,
Open your eyes.
And when you are ready,
Open your eyes.
