So today will be a meditation about acceptance.
Continuing to deepen the breath,
Feel the breath expand into the back of the ribs.
Exhale close the breath from the front of the ribs.
Open the breath voluminous,
360 degrees in all directions,
Expanding east and west,
Front and back.
On the exhalation,
Feel the ribs centering,
Closing into the organs,
Putting everything back into place.
Inhale for expansion.
Exhale for connection,
Grounding.
Again,
Bringing the awareness to the thoughts,
To the nature of the thoughts,
The quality of the thoughts.
Are the thoughts positive,
Negative,
Or neutral?
And whatever it is,
Stay with it.
Watch the stories that are playing out.
Whatever is happening in the mind,
It might be an event that just happened before you got here.
It might be an old memory that all of a sudden has resurfaced.
It might be a thought about the future.
It might make you feel a certain way,
Or it might repel you in a certain way.
Whatever it is,
Magnify it.
Like you're looking through a science lens,
One of those microscopes.
So you play the part of a scientist and just be curious about what's happening without judging it.
Simply observing what's happening.
If the thoughts start to change,
Notice the transition from one thought to the other.
Was that shift positive,
Negative,
Or neutral?
What is the pattern of thoughts that's happening?
Are they mainly positive,
Negative,
Or neutral?
And remember,
This is a no judgment zone.
So if they're all positive thoughts,
It doesn't mean you get a gold medal.
And if you have all negative thoughts,
It doesn't mean you lose.
And if you have all neutral thoughts,
It doesn't mean you don't care.
Just observe the quality of the thoughts.
So with the practice of observing,
We are actually practicing to accept and to not judge.
So for the next few moments,
Continue to watch what's happening and accept all the stories that are playing out in the mind.
Okay?
If you're having a very visual experience,
Pay close attention to what you're seeing you're having a very cerebral experience pay attention to what you're thinking you're having a very physical experience and there's many sensations that are curious to you follow them track them in the mind you can allow movement to happen whatever organically happens allow it to be if there's discomfort or if there's a pleasurable sensation in the body follow it and move into it if you're having a very energetic experience pay attention to the energy that is in front of the body behind the body into the sides of the body above you and below you you may switch between all of these different states of awareness and if that happens again this is a no judgment zone allow it to transition accept whatever is coming past present future mad sad glad accept all of it if you're having difficulty accepting what you're experiencing focus on the breath and deepen the breath or quicken the breath to shift the thoughts or hold the breath do something different with the breath in yogic science we know that by shifting and changing the rhythm of the breath it by a consequence it shifts the quality of the thoughts so remember you're co-creating your reality if there's any frustration or doubt change your experience by simply changing the breath in your own intuitive way no right or wrong you Whatever experience you're having,
Let's change the breath together.
Inhale.
Hold the breath for a count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale sigh through the mouth.
Inhale.
Fill up to the top.
Holding seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale sigh through the mouth.
One more time.
Inhale.
Fill up to the top.
Holding seven,
Six,
Five,
Four,
Three,
Two,
Big sigh.
Release.
Exhale.
Just switching gears,
Changing landscapes.
Bring your awareness now to the physical body.
Notice what's happening in the feet and the shins,
Calves,
Knees,
Thighs,
Hips.
How grounded do your legs feel?
How open do your hips feel?
What is the relationship between what you're feeling in the hips and legs like to your lower back and to the ribs and to the shoulders and the arms?
And what's that like in connection to the neck and throat,
To the rest of the head,
Spinal column,
The organs,
The muscles,
The tissue.
And notice if the physical sensations in the body are related to emotions that may or may not be happening,
Whether they're positive,
Negative or neutral.
Are there certain points of tightness in the body that have a story that evokes a certain emotion?
And if so,
Zoom into that and magnify it.
Observe that story.
Again,
No judgment.
Just observing.
S ambient sounds If you're having an experience in the legs and the lower half of the body,
Usually,
Not always,
It's related to your foundation,
Your root,
Your family,
Your tribe.
If there's an experience happening in the midsection,
Around the navel,
That area of the organs,
Your vital organs,
Usually has to do with the self-confidence,
The way you perceive yourself and others in the world,
And the way you manifest and bring things forth,
Your ideas into the world.
The sense of I,
I am.
If you're having an experience around the chest and the shoulders,
Usually has to do with love and compassion,
Sadness,
Grief,
All those things,
Emotions,
Feeling.
If you're having sensations in the arms,
They relate to action,
To sculpting,
To doing.
How do you do things?
How do you take a stance?
What do you believe in?
You're having an experience up in the throat and neck,
Sometimes has to do with speech and authenticity,
But how you speak,
How you speak your truth or lack of truth,
How you communicate with yourself and with others.
And if you're having an experience up at the head,
It may have to do with analysis,
Anything that's cognitive,
Overthinking or lack of thinking,
Dreaming,
Intellect,
Mindfulness and mindlessness,
All those things.
Whatever is happening in the physical body,
You place the meaning behind what's happening from a place of observation,
Not from a place of giving value and comparing better or worse than simply watching.
I invite you to explore your relationship with acceptance.
How well or not so well do you accept things that happen?
To accept change,
To accept new ideas.
How well do we accept new situations,
New environments,
New belief systems?
Are we an accepting person?
Again,
No judgment zone.
If the answer is positive,
Negative or neutral.
Of course,
No questions raised.
You're A teacher.
You're served.
You're learned.
You're the master of TOADS.
You You You You You You I invite you now To take the last few moments To accept anything that needs accepting in your life Whatever that may be You choose what that is You decide Your life by design From your choices From your authentic truth Which may be positive,
Negative or neutral No judgement Observe and accept Accept You You You You You You Now accepting That all things must come to an end Accepting the natural cycle Beginning middle and ends Full breath in Full breath out Inhales through the nose Exhale Sigh through the mouth Three more times breathe in Exhale Sigh through the mouth Three more times breathe in Exhale Sigh through the mouth Sigh through the mouth Two more Last time inhale And exhale Slowly in your own time,
In your own way Make yourself Grounded And come back to the present moment
