This is a 10 minute meditation on acceptance.
Find a comfortable place to sit,
Rest your palms on your thighs,
And straighten your spine without much effort.
So that your shoulders are over your pelvis and the crown of your head puts slightly towards the sky.
Lengthen your neck and allow your eyes to close.
Start breathing slowly and deeply in through your nose and out of your mouth.
And notice how with your exhalation everything becomes soft.
Your forehead is soft and the area behind your eyes is soft.
Let your jaw be soft and your tongue lies heavy in your mouth.
Maybe your lips open a little.
And I invite you now to just observe the breath for a moment.
How it blows effortlessly in and out.
Now feel into it.
What does it mean to come home?
To your inner home.
Your home that you always carry within you.
What does it mean for you now to come home?
Feel into it.
How does it look inside your home?
Sometimes it's tidy.
Sometimes it's pure chaos.
How do you feel inside your inner home?
Maybe you feel happy.
Maybe anxious.
Maybe you feel light.
Maybe heavy.
And then simply try to sense that feeling without judging it.
Just take a step back and watch it from an observing perspective.
Neutrally note whatever feeling and emotion there is today.
Maybe there are multiple emotions.
Maybe there are none at all.
Just notice and observe it from a distance.
If you're sad right now,
Be sad.
If you're happy,
Be happy.
None of it is to be judged.
Just take inventory of how it looks inside of you.
And if you feel any resistance coming up,
Any area of your body feeling tense,
Let everything become really soft.
Maybe there are still parts of you that want to change whatever you're feeling.
Let this part of you take a step back and simply let it observe.
Take a deep breath in through your nose.
And exhale the need to change things.
Imagine it's like sitting back in a rocking chair and just letting the things happen as they're meant to happen.
And feel the relaxation,
The release,
The letting go.
And you say to yourself,
It is what it is.
It is what it is.
It is what it is.
It is what it is.
Maybe there's a part of you that holds on tight to something,
Something that should be different.
Give this part of you the permission to sit back.
You don't have to be anything and nothing has to be.
It is what it is.
You have the permission to let everything be just as it is right now.
You can sit back comfortably into your rocking chair and every emotion from sadness to joy,
Let it come and let it go.
The breath comes,
The breath goes.
Be soft to your breath.
Let it come and let it go.
Let your breath be kind and soft.
Just let it go its way.
And realize that you can be just as soft towards everything else.
Towards your feelings and emotions.
Towards your thoughts and what you think you should or shouldn't do.
You don't need to do anything now but breathe.
And whenever there's a place,
An area or feeling of resistance within you,
Notice it without reacting.
You don't have to react,
You can just observe it.
It is allowed to just be.
Regretlessly let it exist and send your breath to the part of resistance.
Give this area this feeling,
Room and space.
You are more than your thoughts.
You are more than your feelings.
You are more than your emotions.
Your thoughts,
Sensations and feelings don't have to define or control you.
You can just observe them,
Notice them and let them exist.
You can smile at them and let them provoke you into a reaction.
You don't have to react but you can take a step back and observe.
It can feel like standing on top of a mountain and looking into the distance.
And just taking everything in without judgement.
And no matter who you are or what you do or don't do,
No matter how you feel,
None of it is wrong.
None of it has to be changed right now.
Take a deep breath in through your nose and breathe out any judgement towards yourself and your situation.
Imagine putting a warm blanket over yourself and imagine how you give yourself a hug.
Feel your body filled with warmth as you breathe in.
And then say to yourself one last time,
Whatever is,
May be.
Whatever there is,
Is allowed to be.
It is what it is.
It is what it is.
Calmly observe and accept whatever is happening.
None of it is wrong.
None of it needs to be changed.
You are doing well.
You are doing really,
Really well.
The best thing you can do when it rains is to let it rain.
Take another breath and feel the warmth through your entire body.
And then breathe out any resistance.
Now start to come back to the space around you and with your eyes still closed,
Feel the space you have created around you,
In front of you,
Behind you,
To the left and right of you.
Now let this meditation come to an end and gently open your eyes whenever you feel ready.
