Acceptance guided meditation and Samba.
Set the intention of gifting yourself the next 25 minutes of deep relaxation.
Start to close your eyes and I invite you to relax into being.
Start to bring awareness to your breath.
Deepen your breath.
As you inhale,
Notice your belly rising.
And as you exhale,
Notice your belly falling.
Continue to take full deep breaths without straining or rushing.
With each breath,
You relax just a bit more.
Let your breath find its own natural unhurried pace.
If thoughts come up,
Acknowledge them without judgement.
Then just bring your attention back to your breath.
Relax your toes and feet.
Relax the muscles in both legs as your legs grow warm,
Soft and heavy.
Relax your fingers and hands,
Your wrists and elbows and both arms too become warm,
Soft and heavy.
Your breathing is slow and peaceful.
Simply breathe as your thoughts calm and go.
Allow the muscles in your stomach and chest to smile and relax.
A sense of calm travels up the entire spine in your lower,
Middle and upper back,
Sinking to the ground.
Release all the weight you have been carrying in your shoulders.
Give yourself permission to let go completely and you notice all the weight starting to fall off you.
As your shoulder drops,
Your breath fills the hole of your chest.
Unclench your jaw,
Relax your lips and tongue,
Then your cheeks,
Eyes,
Nose and ears.
Let your face relax.
Your forehead softens,
Your brain melts and your entire skull relaxes.
Now that you are feeling soft and relaxed,
Just focus your attention on your breath.
If emotions start to arise,
Allow it to be there.
If there is fear,
Anxiety or stress,
Acknowledge your emotions with compassion and love.
Accepting that these unpleasant emotions are a part of us.
I share with you from Tara Bragg's Radical Acceptance.
The two parts of genuine acceptance,
Seeing clearly and holding our experience with compassion,
Are as interdependent as the two wings of the great bird.
Together,
They enable us to fly and be free.
When worry,
Stress or fear arises,
Start to visualize.
The first wing opens,
It feels protective and you feel safe.
You say to the fear,
I see you.
Visualize the second wing opening,
It feels comforting and you say to the fear,
You can be here too.
Repeat the lines to yourself with love and compassion as many times as you need.
Sing to the emotion that arises,
I see you,
You can be here too.
Then allow yourself to open to whatever needs to surface for release as you enjoy the sound of the gong.
This is a calm,
Safe space.
The second wing opens,
It feels protective and you say to the fear,
You can be here too.
The second wing opens,
It feels comforting and you say to the fear,
You can be here too.
The second wing opens,
It feels comforting and you say to the fear,
You can be here too.
The second wing opens,
It feels comforting and you say to the fear,
You can be here too.
The second wing opens,
It feels comforting and you say to the fear,
You can be here too.
The second wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
The third wing opens,
It feels comforting and you say to the fear,
You can be here too.
Start to bring awareness to your body.
Feel a sense of peace grow within you.
Feel the sense of peace expanding outside of you,
Into the room and beyond.
Begin to deepen your breath.
As you inhale,
You feel calm and peaceful.
And as you exhale,
Release your physical,
Emotional and mental tension.
Practicing acceptance is one way for us to manage our fear and stress.
As we learn to accept the world as it is,
We take responsibility only for the right actions.
And we accept that we have no control of the outcome.
And when that is difficult to do,
Pause and ask.
Grant me the serenity to accept the things I cannot change.
Grant me the courage to change the things I can.
Grant me the wisdom to know the difference.
Bring movement to your fingers and toes.
If lying down,
Hug your knees into your chest,
Eyes still closed,
Rolling over to one side,
And coming back to a seated position.
Let's take a full breath in together.
Release with a loud sigh.
Slowly open your eyes.
