Hello,
My name is Sam and welcome to this powerful acceptance meditation.
Before we begin,
Let's get comfortable so that we're receptive to the words I will offer.
Feel free to sit or lie,
Whatever works best for you.
And then just take a few moments to adjust and to allow the body to settle.
When you feel settled,
Take a deep breath in through your nose if possible and slowly release the breath in any way that feels good for you.
Let's do that again.
Take a deep breath in.
And as you breathe out,
Surrender your body into whatever is supporting you.
Feel your shoulders relax back,
Soften through your legs,
Your hands,
Fingers,
And let go of your feet.
You might like to close your eyes.
Allow your breath to find its own natural rhythm and then let it be.
And as you focus on the breath,
Have a sense of being present in the here and now.
A sense of openness to new ideas and a feeling of spaciousness in your body,
Breath,
And mind.
When thinking about acceptance,
It's important to note that acceptance is not about liking or agreeing with something.
It's not an endorsement.
It's simply a mindfulness or awareness of what is happening now in this reality.
The more we can accept each moment as it is,
The less we'll suffer.
Start to notice what's present here with you now.
Are there any sensations arising in the body?
Any thoughts appearing in your mind?
Whatever it is that you notice,
Welcome it in with spaciousness and allow it to be.
If some of the thoughts you're having are unpleasant,
Don't try to change them or push them away.
This is something your subconscious would like to process.
Can you remain still and generous in your awareness as you accept what's arising?
You might notice a physical sensation that's uncomfortable.
Perhaps you feel a bit restless or fidgety,
Or maybe you've got an itch.
See if you can hold these moments with open curiosity,
Finding ease,
Allowing each moment to be as it is.
Maybe watching the changing nature of your experience,
But without any judgment.
Notice the thoughts at the forefront of your mind.
Is there a particular story or topic that keeps coming up,
Something that's bothering you?
Things that maybe irritate you,
Situations or incidents that you're not okay with?
Maybe someone said something hurtful to you,
Or perhaps there's an aspect of your body that you don't like.
Normally,
What would your default reaction be to those thoughts or situations?
You might start to notice those feelings appear in your body,
Manifesting as emotions,
Or manifesting as sensations in specific parts of your body.
Observe,
Be curious,
Notice exactly what's going on right now.
A major part of acceptance is realizing that it's our own reaction to these events that cause us pain.
If we can change the way we react,
We can reduce the amount we suffer.
So allow yourself to explore those thoughts.
See if you can summon the willingness to let it be as it is.
You might even say to yourself,
It is what it is,
And then come back to your breath.
Acknowledge that some of our discomfort is related to the way we struggle or fight against the situation.
So could it be possible to let at least a small part of that just be?
It is what it is.
Another aspect of successful mindfulness practice involves being fully present and learning to be satisfied with the present moment.
When we're fully present,
We realize that there's nothing to want for,
Nothing to achieve,
Nothing to become.
We're already perfect right now,
Exactly as we are.
Like all things,
This will change.
With your acceptance,
There can be a softening,
A shift,
A change.
With your acceptance and a shift in mindset,
This now has less power over you because you can control how you react to it.
Once you fully accept this and come to truly believe it,
You'll experience greater joy,
Peace,
Compassion and calm in your life.
You'll live with greater clarity and you'll appreciate every moment.
So whenever a new challenging thought or experience arises,
Come back to the presence of your breath.
Inhale and relax into the spaciousness of your present moment without judgment.
And with your exhale,
Find acceptance.
It is what it is.
I am at peace.
All is well.
Now,
With an energizing deep breath in,
Start to move your body slowly and prepare it for the rest of your day.
When you're ready,
Gently open your eyes and allow how you see things to be different.
Have a wonderful day.
I wish you all the best.
