Sometimes what isn't there allows us to see what is.
Micrina Whitaker What happens when what is there feels not so pleasant?
The following It's Okay messages address some of the most common obstacles to mindfulness using the compassionate attitudes of mindfulness,
Including non-judgment,
Non-striving,
Trust,
Patience,
Beginner's mind,
Acceptance,
And letting go.
Formal and informal mindfulness practices inform each other.
Often there's an intention to infuse such self-compassionate talk and actions into everyday life.
It's Okay statements are a gateway.
These are reminders of common humanity,
Feeling connected with all humans in our shared imperfection,
Rather than feeling isolated by our suffering.
I invite you to get into a mindful body posture that feels most comfortable for you.
Perhaps upright,
Not uptight,
And relaxed and alert.
Allowing any tension in the body to be released if possible,
Or allowing what remains to just be as it is.
If it feels comfortable,
Maybe closing the eyes or directing a soft gaze to a fixed point.
Maybe choosing to change the wording of the statements to whatever feels right for you.
Begin with one complete breath.
It's okay that attention wanders.
That's part of the practice and the human experience.
Can we congratulate ourselves on noticing when attention has wandered,
And gently,
Non-judgmentally bring it back?
Take one complete breath.
It's okay if a mindfulness experience doesn't bring calm.
All emotions are part of being human and worthy of attention.
All of you is welcome.
What would it be like to accept ourselves exactly as we are?
Take one complete breath.
It's okay to feel restless or think you're not practicing mindfulness correctly.
That's normal.
What if we practice that the only way out is through?
Take one complete breath.
It's okay if we don't notice any change and wonder,
Is it working?
Am I doing it right?
Can we let go of any particular outcome and be curious,
Using a beginner's mind?
Take one complete breath.
It's okay if we think of our to-do lists or question how productive our practice is.
Can we take a break from the conditioning of striving?
Take one complete breath.
It's okay if the being versus doing doesn't feel comfortable.
Can we give ourselves permission to receive?
Take one complete breath.
It's okay if we notice the inner critic firing.
It's there to protect us.
Can we think that part of us that's trying to protect us?
When we notice what we don't like about ourselves,
Can we give ourselves compassion?
Take one complete breath.
It's okay if we don't have the ideal amount of time to practice.
Can we acknowledge ourselves for the small,
Simple steps?
Can we trust that our intentions and actions make a difference?
Take one complete breath.
It's okay if paying attention to the breath isn't working right now.
There are so many other mindfulness anchors from which to choose.
Can you find a sensation of your outer or inner landscape on which to rest your attention?
Take one complete breath.
It's okay to step back,
Pause,
And simplify or modify when needed.
Can we practice choosing if it feels right to just dip a toe into the practice,
Dive in completely,
Or anything else?
Take one complete breath.
It's okay if we notice impatience or anticipation of wanting a practice to be over.
That's mindfulness too.
Take one complete breath.
It's okay to start over.
Mindfulness is forgiving and compassionate.
Take one complete breath.
If it feels right,
Take a moment to state any additional,
It's okay statements you need to hear.
As we transition out of this practice,
Take a moment to acknowledge yourself for honoring yourself with self-care.
An empty lantern provides no light.
Self-care is the fuel that allows your light to shine brightly.
