Acceptance practice.
This is Margie,
Founder and creator of Heartnicity.
I'm going to lead you through a practice for developing acceptance.
So sit quietly and close your eyes.
Ensure you will not be disturbed and that you are warm and comfortable during the practice.
Bring your awareness inside yourself and notice the points of contact your body makes with the surface underneath it.
Feel your feet on the ground.
Feel your back against the chair or mat.
Feel your hands and notice where they are placed.
Take a couple of long,
Slow,
Deep breaths.
Now I want you to scan around your body and notice any tension in your body.
What is the most intense sensation in your body right now?
You may feel tension in more than one place,
But for now just choose one and pinpoint the most intense sensation in your body.
You might place your hand there or simply be aware of the sensation.
Now silently to yourself answer the following questions.
Exactly where is the sensation located?
How deep inside your body is the sensation?
Is it just under the skin?
Is it deep inside?
How deep?
If you could give the sensation a shape,
What shape would it be?
Is it round,
Square,
Loose?
Perhaps it's shapeless.
Is it a hard shape or a soft shape?
Exactly what kind of shape is it?
And what kind of texture does this sensation have?
Is it fluffy?
Perhaps it's solid or feathery?
Liquid?
Metal-like?
Perhaps it has no texture?
And if this sensation had a colour,
What colour would that be?
Dark red,
Pink,
White,
Black,
Grey?
Perhaps it's colourless.
Take your time to identify the colour.
And if you could give this sensation a score out of 10,
What intensity is the sensation?
If one is mild and ten is extreme,
What intensity between one and ten would you give this sensation right now?
Now I want you to scan your body once again.
Notice any tension anywhere in your body.
And what is the most intense sensation in your body right now?
You may feel more than one place that feels tense.
The most intense sensation may be in the same place or it could be somewhere different.
Just choose one.
Pinpoint the most intense sensation in your body.
You might place your hand here or just simply be aware of the sensation.
Now once again,
Silently to yourself,
Answer the following questions.
Exactly where is the sensation?
How deep inside your body is this sensation?
Is it just under the skin?
Is it deep inside?
How deep?
And if you could give the sensation a shape,
What shape would it be?
Round,
Square,
Loose,
Hard or perhaps it's shapeless.
Exactly what kind of shape is it?
And what kind of texture does this sensation have?
Is it fluffy,
Solid,
Feathery,
Liquid,
Metal like or perhaps it has no texture?
What kind of texture does the sensation have?
And if you could give the sensation a colour,
What colour would that be?
Red,
Pink,
White,
Black,
Grey or perhaps it's colourless.
Take your time to identify the colour.
And what intensity is this sensation?
If one is mild and ten is extreme,
What intensity between one and ten would you give this sensation right now?
So for the last time,
Scanning your body,
Where is the most intense sensation located at present?
Taking a moment to breathe into that feeling.
Take a long inhale and a long exhale.
Releasing the tension on the out-breath.
Take another long breath in and exhale releasing,
Offering some kindness and sweetness to the sensation.
You can repeat this practice anytime you have a sensation you are resisting or if you want to build acceptance and release tension.
Thank you and much love to you.
Until next we meet.
Thank you.
