Welcome to this guided meditation for self-acceptance.
Find a comfortable position that allows you to feel at ease.
Close your eyes gently if this feels good to you and place your hands in a natural,
Relaxed way.
Take a moment to scan through your body,
Wherever possible,
Soften and release any areas of obvious tension.
Begin by bringing your attention to the breath.
Let the rhythm of your breathing become an anchor,
A way to steady the mind and arrive more fully in this moment.
Take a few deep,
Nourishing breaths and then allow the breath to settle into its natural pace.
Notice where you most easily feel the breath,
Perhaps at the tip of the nose,
The rise and fall of your chest or the expansion of your belly.
Let yourself rest with a breath,
Gently returning each time the mind wanders,
The breath your anchor.
I invite you now to gently bring to mind a current situation that stirs up difficult emotions,
Perhaps something that evokes frustration,
Sadness,
Shame or fear.
It could be a recent conflict,
A sense of loss,
A health challenge or something you're holding onto from the past.
Allow the situation to come into focus.
What is it about this moment or experience that touches you most deeply?
Notice any images,
Words or beliefs that arise,
Especially those about yourself.
Be aware of where the feelings live in your body,
Perhaps in the chest,
Belly,
Throat or hips.
Now,
Just for a few moments,
Experiment with saying no to what you're feeling.
Silently resist the pain.
Say to yourself,
No to fear,
No to shame,
No to discomfort.
Let the word no carry the energy of pushing away,
Of wanting things to be different.
Notice what this resistance feels like.
Do you sense tightness or tension?
How does your heart respond to this inner refusal?
What might your life feel like if you continued to carry this resistance day after day?
Take a few deeper breaths now and allow the body to soften.
Maybe move gently or shift your posture slightly.
Return again to the situation you brought to mind earlier,
This time with openness and courage.
Now,
Begin to offer it a gentle yes.
Imagine a yes in a gentle light within,
A light that is like a welcome,
As you welcome this moment just as it is.
Say within yes to the pain,
Yes to the discomfort,
Yes to the longing for it to go away,
Yes to the thoughts and emotions just as they are.
You might wanna say also inwardly,
I accept myself even though I feel this way.
I accept myself fully even when I struggle or fall short.
I can learn and grow without needing to be perfect.
I allow myself to be human.
As you repeat these phrases,
Notice what shifts.
Is there more spaciousness in the body,
A softening around the heart?
Just observe.
See what happens when you stop resisting and instead,
Meet yourself with understanding.
Let this practice be less about changing what you feel and more about relating to your experience with care.
Feel an inner kindness,
A welcoming light and all accepting energy within.
Allow yourself to rest in silence for a few more breaths.
Remember to let go of all thoughts and emotions.
There's nothing to fix,
Nothing to figure out,
Just a willingness to be present with what is.
A gentle yes to this moment.
Unconditional self-acceptance means embracing all parts of yourself,
Not just the body.
It's the deep inner knowing that you are worthy,
Right here,
Right now,
Without needing to be anything other than who you already are.
Let this be your quiet reminder as you move forward that you are allowed to be a work in progress and still deeply worthy of love and acceptance.
Close with this intention.
May I accept my whole self,
Light and shadow,
Strength and struggle.
May I trust that I am enough just as I am.
May I remember that I am worthy of acceptance exactly as I am.
May I meet myself with acceptance again and again.
Breathe that in and gently carry the spirit of unconditional self-acceptance with you into the rest of your day.
Thank you for meditating with me.
I see you next time.
Namaste.
Namaste.
Namaste.
