Welcome!
Today we'll be exploring the practice of Radical Acceptance,
A distress tolerance tool from Dialectical Behaviour Therapy that can help us find peace even in the face of difficult realities.
Find a comfortable position whether you're sitting or lying down.
Allow your body to settle and relax.
You can gently close your eyes or soften your gaze downwards.
Take a few slow deep breaths,
Noticing the rise and fall of your chest and belly.
With each exhale,
Let go of any tension you might be holding onto in this moment.
Radical acceptance is about fully and completely accepting something that is happening in your life,
Even if you don't like it.
It's not about approval or resignation,
It's about acknowledging reality as it is without fighting against it.
Resisting reality often leads to more suffering,
More pain and more emotional distress.
Acceptance,
On the other hand,
Can free up energy and allow us to move forward more effectively.
Let's gently guide ourselves into this practice.
Bring to mind a situation in your life right now that is causing you some discomfort,
Frustration or pain.
It doesn't have to be a major crisis,
Just something you are wishing were different.
Notice the feelings that arise as you think about this situation.
Now let's explore some statements of radical acceptance.
As I say each one,
Allow the words to resonate within you.
You don't need to force yourself to believe them,
Just let them be present.
It is what it is for now and for today.
Everything is as it should be,
Considering what has come before this.
I cannot change what has already happened.
I have overcome difficulties before.
This feeling will pass.
I cannot change the situation,
But I can change how I respond to it.
These feelings are valid.
This is difficult and I will be okay.
Fighting reality doesn't change it.
I cannot fight the past.
I can feel discomfort and still respond in a healthy way.
I can survive the present even if I don't like what is happening.
The past has led up to this moment.
I cannot control others.
I can only control myself.
Take a few moments of quiet to let these statements settle within you.
Notice if any particular phrase resonates or creates a shift in your awareness.
Now let's gently bring your attention back to the situation you initially thought of.
As you hold it in your awareness,
Try to observe it with a sense of acceptance.
Notice the urge to fight against it,
To wish it were different.
Acknowledge that urge without judgment.
Then gently bring your attention back to the statements of radical acceptance.
It is what it is for right now.
If your eyes are open,
Soften them to a close.
Breathe in deeply and feel the tension.
Then release your breath,
Allowing yourself to let go.
See if you can soften your resistance even just a little.
Imagine letting go of the struggle against what is.
Notice if there is any sense of release,
Even a small one.
Radical acceptance doesn't mean you have to like the situation or give up on making changes if change is possible.
It simply means acknowledging the present reality before you decide what to do next.
It's about accepting the foundation from which you are operating.
Take a few more moments here,
Breathing gently and allowing yourself to simply accept the reality of the situation you're holding in your awareness.
Even if it's uncomfortable.
Gently bring your awareness back to your breath,
Noticing the rise and fall of your chest and belly.
Wiggle your fingers and toes.
When you feel ready,
Slowly open your eyes,
Reflecting on this practice of radical acceptance you have completed.
How was this to practice to lean into neutrality and acceptance today?
Were there particular statements that stood out to you today?
Remember that accepting what is can be a powerful step towards finding peace and moving forward with greater clarity and less suffering.
You can return to this practice whenever you find yourself struggling against reality.
Take good care and stay well.
