Find a comfortable position and lower your eyes or gently close them.
Take a deep breath in through your nose and slowly exhale through your mouth.
Let's do that two more times.
Breathe in through your nose and exhale through your mouth.
Now imagine you're sitting by a calm flowing river.
The water represents your thoughts and your feelings.
Sometimes the river flows smoothly.
Sometimes it's rough and choppy.
Notice any frustrations you might be feeling right now.
Know that it's okay to feel this way.
And instead of fighting these feelings,
Watch them like leaves floating down the river.
You don't need to grab them or push them away.
Just observe them passing by.
Now think about a recent time when you felt defiant or you wanted to rebel against something.
Remember that your feelings are valid,
Even if your actions might not always be helpful.
Imagine placing this memory on a leaf and watching it float down the river.
Try repeating these statements in your mind.
I accept myself,
Even when I'm struggling.
I accept my circumstances and I do my best to make things better.
I accept the difficult things and the easy parts of my life.
Now imagine the river is transforming.
The choppy waters become more calm.
This represents accepting your emotions without letting them control your actions.
You're still you,
With all your strengths and challenges,
But you're learning to navigate your river more smoothly.
Picture yourself standing up,
Feeling strong and confident.
You know that accepting your feelings doesn't mean giving in to every impulse.
It doesn't mean your past is okay.
It means understanding yourself better.
It means acknowledging what is,
So you can move forward now.
Take a deep breath and imagine breathing in that strength and breathing out any remaining tension.
Remember,
You have the power to choose how you respond to situations,
Even when it's difficult.
And acceptance is the first step towards making better choices.
And when you're ready,
Slowly open your eyes and bring your attention back to the room you're in.
And you get to carry this feeling of acceptance with you.
As you go through your day.
