Hello and welcome to the session.
I invite you to lay down or take a seat and get yourself comfortable.
You can close down the eyes if you wish.
And just begin by slowing down the breath.
Taking a moment to scan the body.
Noting any points of attention.
Or pressure.
Any points of movement?
Any parts that you may be holding on to things.
Just taking note of what you're feeling in your body right now.
There are any surface level tensions that you can release.
Release them.
Now turning your attention to your mind state.
The thoughts,
Moods,
Memories.
Inner visions that might be arising.
We're just observing.
Just becoming aware.
Taking another slow Sighing breath.
We'll begin with a focus.
Or an intention.
Radical self-acceptance.
Acceptance is one of the three keys.
To self-healing.
First we become aware.
Aware of what's arising within.
Aware of things that might impact us.
And aware of us as a person.
Then we accept what's arising.
Accept ourself.
Accept reality as it is for what it is right now.
And combined that allows us to take action.
To do or not do.
To change or stay.
To ask for and accept help.
Meditate.
Taking another slow,
Deep breath.
In through the nose.
And sighing out through the mouth.
Sigh.
Just going to accept what arises.
Accept the feelings in the body.
Accept.
The mind space.
This is you.
As you are.
Right now.
These are the sensations that are arising in your body.
Right now.
These are the thoughts that are arising right now.
Good ol' bad.
Pleasurable or painful.
Confusing.
Or understanding.
And numbness.
This is reality.
What can you hear right now?
These are the sounds that are appearing right now.
We really only have one choice.
To accept them.
Or not.
This is our reality.
These are the sensations.
These are your thoughts.
Now of course.
We become aware.
Then we accept.
And then we act.
So I like to blend radical self-acceptance.
The acceptance of all aspects of myself.
The good,
The bad,
The ugly,
The unknown.
But also realize that what I am,
And my situation that I find myself in.
Is forever changing.
So I like to blend it with a dialectic approach.
Love and accept myself.
Whilst changing myself.
Whilst moving towards a.
.
.
Idea,
Or a goal of continual.
Gradual.
Healing and improvement.
And the most simplest expression of that.
Is a calming of the nervous system.
And a focusing of the mind.
I accept that my body is the way it is right now.
I accept the sensations that are arising.
I accept the reality of my nervous system.
Of my mind.
Of the potential for racing or ruminating thoughts.
But I'm going to take some action to address it.
To shift.
Towards a more regulated and relaxed nervous system.
So I become aware.
I accept.
And then I take some action.
In the simplest action.
Become aware of the present moment mindfully.
Slow down the breath.
And actively relax the muscles in the body.
Let's try that now.
Listening to the sounds that are arising.
Slowing down the breath.
Relaxing the muscles.
Can you hear?
In this moment.
As you relax your muscles Listen.
As you slow the breath.
Listen.
As you become aware of the thoughts in your mind.
And perhaps add the thoughts.
It's okay.
I am safe.
I accept myself.
It's okay.
I am safe.
I accept myself.
It's okay.
I am safe.
I accept myself.
Okay.
So first we become aware.
Then we practice radical self-acceptance.
Accepting the good,
The bad,
The ugly,
The unknown.
But also the possibility of change.
Through action.
The basic actions we took today.
Was to slow down the breath.
To listen mindfully.
To relax the muscles in the body.
And to add the thought.
It's okay.
I accept myself.
I am safe.
Together those interventions.
Will help you to shift.
To regulate.
And to relax your nervous system.
Thank you for meditating with me I'll see you in the next session.
But if you'd like,
We can continue now.
10 minutes of.
.
.
Silent meditation.
You can choose to continue with the practice.
Practice anything you would like for this 10 minutes with me.
Let's begin.
So if you'd like to maintain the meditation,
You're more than welcome to do so.
For everyone else,
I want to thank you for joining in.
Acknowledge the act of self-care you're doing by practicing.
As well as just remind you.
The way to most healing.
Seems to come from.
Awareness,
Awareness of you,
Awareness of the world,
Awareness of the situation.
Self awareness.
Than acceptance,
Accepting reality as it is for what it is right now.
Radical self-acceptance.
The bad,
The ugly and the unknown.
But also the aspects of change.
And then taking appropriate actions.
To regulate.
And to relax.
And a really good thing is the mindfulness meditation.
Daily practice does those three things.
Daily meditation practice.
Focusing what you can hear,
What you can see on the breath.
It helps you to become aware.
It helps you to accept.
And it will help you to take action.
And it is an action.
I'll leave you with that.
And I'll see you next time.
