A warm welcome to this guided meditation.
Today we will focus on acceptance.
Of letting go and of finding peace.
Through the good and the not so good.
Just begin by getting yourself nice and comfortable.
Remember that this session is for you,
And the most important thing is that you feel comfy.
You feel relaxed and you feel safe in this space.
And as you get more comfortable here,
Just start to notice your body and how it is connected to the surface beneath you.
Be it the floor.
A bed?
Or wherever.
Feel the weight of your body going down into this surface.
Allow the surface beneath you to support you.
It supports you in a way that allows you to completely let go of any holding now.
And as you breathe in through your nose,
You can imagine your body slowly rising up and lengthening.
And as you breathe out,
Your body relaxes again.
You are breathing in.
And you are letting go.
Breathing in.
.
.
And letting go.
There is nothing left for you to do.
There is nothing left for you to think about.
There is nowhere you need to be.
This time is yours.
And as you continue to breathe just start to scan over your body now,
Connecting with the different parts of you.
I won't tell you where to focus this time,
Just allow your awareness to shift wherever it would like to go,
Freely and without judgement.
As you move around each body part,
Just notice how it is feeling in this moment.
Observe with kindness.
When you inhale,
You are breathing in acceptance.
As you breathe out.
You are simply letting go.
You are allowing yourself to let go of any tension.
You are allowing yourself to let go of any pressure.
And you are honing in on each body part.
Breathing in the acceptance.
Before letting everything go.
Remember that if your mind does wander,
This is completely normal and okay.
If or when you notice it,
Just acknowledge it without judgment.
And slowly bring your focus back to your inhale and exhale and back to your body scan And gradually,
You can shift your awareness to your thoughts now,
Starting by simply observing these thoughts.
Try to do so without any pressure of right or wrong,
But instead with patience.
Curiosity and kindness for yourself.
Is your mind feeling busy today?
Maybe you are focusing on something specific,
Or perhaps there are many things whizzing through your brain.
Are there clear images in your mind or is everything just a little bit blurry today?
Whatever the answer to all of these just allow the thoughts to exist Allow your mind to think and continue to breathe in acceptance and to release the pressure of right or wrong thoughts today.
You can notice your thoughts and accept them and then you can let them go one by one.
With each breath in,
Connect to a thought.
Hold it for a brief moment.
And gradually release.
Breathe in deeply,
Noticing a thought.
Hold it.
And let it go.
All of these thoughts are very real and very valid.
And you welcome them into your consciousness today.
Accepting a thought on the inhale.
And letting it go on the exhale.
Continue to do this in your own time and at your own pace.
And so,
As we go deeper into this practice,
I want you to keep focusing on your breath and keep observing your body and your thoughts.
You are allowing things to be exactly as they are.
If there is some anxiety,
Some tightness or tension lingering,
Then you can remind yourself that this is okay.
This is your truth today.
This is your experience and you are not wrong for feeling any of it.
So even if something more negative arises,
Pain,
Anxiety or an unpleasant sensation in the body,
Just try to gently accept it with patience.
Understanding,
And kindness to yourself.
When we check in with ourselves it is important that we are honest and sometimes there are difficult things happening internally or externally.
And sometimes it is completely out of our control.
However,
Rather than trying to push these things away,
Which will eventually lead to more tension and more pain,
We can try today to accept all of it.
The good and the not so good.
With an open and forgiving heart.
Remember to keep breathing,
Using the inhale to bring in this acceptance,
And allowing your exhale to release any pressure that you might be putting on yourself to feel a certain way.
We cannot force our emotions and true peace lies in the acceptance of all that we feel.
When we try to resist the reality of how we feel in our body,
Our mind,
And our soul,
Then we end up getting even more tangled up in it all,
Because these truths never go away,
No matter how much they are avoided.
Whereas if we can try to slowly accept things,
Even one thing at a time,
Then all of these shackles will slowly loosen.
And bit by bit,
We will start to grow more at peace with how things are and with who we are.
Keep breathing as we have been.
And try to welcome whatever emotions or sensations arise.
And you can remind these thoughts and feelings that you see them.
You acknowledge them.
And you accept them.
And as you breathe you can let yourself know that you are here for you.
You will be your own best friend,
There through the good times and through the bad,
Supporting yourself through whatever comes your way.
Sometimes action will need to be taken and things will need to be sorted out.
But instead of leading with tension or resistance,
This can be done with awareness,
With kindness and with acceptance.
You are doing fantastic.
And now just allow your focus to come back into the room.
Allow your eyes to open and just have a little moment with yourself Really well done today.
It's not easy to be so vulnerable.
And I think you should be very proud.
Just the simple fact that you are here today tells me that you really do care.
You care about yourself.
And your well-being.
You care about your thoughts and your body.
And you care about how you show up in the world.
For yourself and for others.
This is an incredibly admirable trait.
Thank you so much for joining me and I'll see you again soon.
