This meditation is to help you accept your reality as it is.
Find a comfortable and quiet space where you can sit or lie down without distractions.
Gently close your eyes if that feels right for you.
And begin by taking a few slow,
Deep breaths.
Allow your body to relax with each breath in and out.
Gently bringing your awareness to this present moment.
Start by becoming aware of your body.
Feel the contact your body makes with the surface beneath you.
Notice the sensation of your feet touching the ground.
Or your back against the surface.
Feel the gentle rise and fall of your chest with each breath.
Allow yourself to arrive fully here,
In this space,
Right now.
You don't need to do anything.
Just be here.
Now turn your attention inward to the emotions you are feeling right now.
You may notice sadness,
Anxiety,
Anger or even numbness.
Whatever you're feeling is okay.
Let go of any judgment or resistance.
These emotions are not good or bad.
They simply are.
Allow yourself to feel whatever is present without needing to push it away or change it.
It is important that you allow yourself to feel each emotion in order to accept them.
Tell yourself it's okay to feel this way.
I can allow these emotions to be here.
Breathe in acceptance.
Breathe out resistance.
Remind yourself.
Fighting against reality only increases suffering.
Choose to accept what you cannot change.
Say silently to yourself.
I am here in this moment.
I am feeling what I feel and that's okay.
This is radical acceptance.
Fully acknowledging this moment exactly as it is without wishing it were different Notice any discomfort or pain you may be carrying.
And breathe into it.
Say to yourself.
This is how it is right now I accept this moment just as it is.
Acknowledge the impermanence of this moment.
This too shall pass.
All experiences are temporary.
As you sit with these emotions,
Remember you are incredibly strong for being here.
The emotions you experience may feel overwhelming,
But they do not define you.
You are not your pain.
You are the one observing it.
Feel the strength in your heart for accepting yourself in this moment just as you are.
As you continue breathing slowly and deeply,
Repeat to yourself.
I am enough even in my struggle.
I am doing the best I can.
Place your hand gently over your heart.
And offer yourself compassion.
Feeling the warmth and comfort of your touch.
Say to yourself.
This is really hard.
May I be kind to myself in this moment.
If you feel like you've made mistakes or feel undeserving.
Remind yourself that you are human and that it's okay to make mistakes.
You are worthy of love and compassion,
Especially from yourself.
Breathe in self-compassion.
Breathe out self-judgment.
In this moment,
Recognize that some things are out of your control.
Breathe deeply.
And as you exhale,
Imagine releasing the need to control your emotions,
Thoughts or circumstances.
Recognize that life is worth living despite pain.
You can always regain purpose and perspective in life.
No amount of pain can prevent you from doing so,
No matter what your mind is telling you.
You don't need to have all the answers right now.
Trust that you can face whatever comes your way,
One step at a time.
Say to yourself,
I release what I cannot control.
I trust in my ability to navigate whatever comes my way.
Take a few moments to rest in this space of acceptance.
Feel the lightness that comes with allowing everything to be just as it is.
No fixing.
No changing.
Just being.
Feel the love and compassion you've offered yourself,
Knowing that you are doing the best you can.
With each breath,
Let this acceptance settle into your heart.
As this meditation comes to a close,
Take a moment to express gratitude to yourself.
You showed up for yourself today with courage and love.
Thank yourself for taking this time to practice radical acceptance and for offering yourself compassion in a moment of difficulty.
When you're ready.
Gently open your eyes and bring your awareness back to the room.
Know that you can return to this place of acceptance whenever you need support.
You are strong and you are worthy of love and peace exactly as you are.
