Hello and welcome.
This radical acceptance meditation is great for beginners,
And this concept is rooted in dialect behavioral therapy,
And it means fully accepting reality as is,
Without judgment or resistance.
It's about acknowledging a current situation,
Whether it's pain,
Difficulty,
Or emotion,
Without trying to change it or deny it.
The key is accepting reality completely,
Even whenever it's uncomfortable,
While still working towards change where possible.
So let's begin by finding a comfortable position,
Either sitting in a chair or in a cushion,
Resting your hands gently on your lap,
And close your eyes when you feel ready.
Allow the body to relax in the space around you.
Start by taking an inhale in through your nose,
And slowly breathing out of your mouth,
Noticing the air coming in through your nostrils.
With each breath,
Continuing that pace,
Allowing yourself to arrive fully in this moment.
Know that you are in this space and time for peace and acceptance,
Letting go of everything else,
Even if it is just for this moment.
Start by bringing your awareness towards your body.
Notice whether there is tension,
Lightness,
Airy or relaxed,
Maybe a felt sensation,
A buzziness,
Constricted or uneasy,
There is no need to change anything right now,
Just gently bring your awareness to that felt sensation.
Start by bringing awareness to your head,
Down your jaw,
Shoulders,
Continuing to notice any sensations,
Discomforts or areas of ease.
Down your chest,
Stomach,
Hips,
Hamstrings,
Noticing the sensations,
Observing and acknowledging them without any judgment,
You don't have to make any discomfort go away,
You don't have to fix anything,
Just notice it and accept it for what it is right here and right now.
Continuing that pace of breath,
Gently bring your attention towards your thoughts.
Without trying to stop them,
Simply notice what's on your mind.
Maybe it's plans for the day,
What you've completed,
The sound of my voice,
Worries or perhaps judgments,
It's okay,
Whatever you're thinking,
Just accept it.
Accept it as part of this moment.
Saying gently to yourself,
I accept whatever I am feeling right now,
I accept whatever thoughts I am having,
It is okay to feel this way,
There is no resistance to accepting the present moment,
Acknowledge it,
Notice any inner tension and rather than trying to push it away,
Acknowledge to yourself,
It's okay,
I accept this as well.
Scanning your body for any neutral or positive sensations,
Noticing the sensations that you're experiencing,
Allow yourself to acknowledge that felt sense and I invite you just to spread throughout your body,
Fix anything,
Push anything away,
Being with it all,
Fully present.
Bring awareness back to your breath,
Gently out of your mouth,
Say to yourself,
I accept this breath,
I accept this moment.
Every exhale,
Allow yourself to let go of any tension or resistance,
Let it all release with your breath,
Accept this breath,
Accept this moment,
Accept this breath,
Accept this moment.
Continuing to allow yourself to let go of any tension or resistance,
Exhale gently with your breath.
Continue that cycle and pace of breath,
Notice yourself embracing the present moment as it is.
Each time you exhale,
Notice yourself surrendering to the moment,
Observing and trusting whatever arises is okay,
Just noticing without any judgment,
I accept this moment.
And letting go of any tension or resistance.
Gently bring your awareness back to your body,
Taking a moment to check in with how you're feeling both physically and emotionally,
There's no need to change anything.
You're exactly where you need to be,
Whenever you're ready,
Just begin by gently wiggling your fingers,
Your toes,
Bringing your eyes slowly back into the room,
Give yourself some kudos for practicing one of the hardest things we as humans get to experience in life.
Embracing life as it is,
Every moment,
No matter how it feels,
Is a moment to be fully accepted.
Taking one last deep breath in and out,
I invite you to carry the sense of acceptance with you as you move throughout your day.
Thank you so much for your practice,
Be well.
