Hi and welcome to The Daily Insight.
My name is Emily Toner and in today's meditation we will practice acceptance.
Acceptance of our present moment reality and acceptance of our self.
How are you today?
Checking in with your mind,
Your body,
And your heart.
How are you today?
And then when you're ready I invite you to come to your senses.
What can you hear?
And notice when you come to your senses how it brings you right here.
Waiting on the edge of time as the next moment unfolds and the next and the next.
So I invite you to start by letting go of any expectations you may have for how this moment should be and allow it to be how it actually is instead.
We'll start by tuning into your breath.
How is your breath in this moment?
Is it fast?
Is it slow?
Is it deep or shallow?
And instead of resisting the way the breath is,
Can you simply allow it?
Creating space for it to be exactly how it is.
Notice if there's anything you're still resisting.
Perhaps at the level of the body.
Is there somewhere in the body where you are wishing things were different?
And what happens when you come straight into the center of that place with your keen awareness and create loving space for that feeling or sensation to be there exactly as it is?
No need to get rid of it or change it in any way.
It's okay for it to be there.
Let go of the struggle with it.
And if you simply can't then notice what it feels like to hold on and acknowledge this is the reality of this moment.
And that's okay too.
Moving now into the mind.
Noticing as if you were observing the mind from a distance.
Noticing how busy or quiet it is.
Notice if there's any tension in the mind.
A sense of grasping,
Resisting.
And instead of berating yourself or finding out what is truly present in the mind,
Can you simply accept and allow?
Whatever you find here is perfectly human.
And in this moment there's no ideal state we're trying to achieve.
So from this perspective of the mind we can simply allow thoughts to arise and to fade away.
No resistance to any thoughts that might come.
That will just make them louder.
And then I invite you to move outwards from the mind and moving the awareness out in all directions into the space to tune into the sounds,
The soundscape all around you.
Coming to know the sounds entering the ears intimately.
And notice if there's any resistance to these sounds.
A desire for things to be a different way to the way that they are.
And just notice what that resistance feels like.
What would happen if you let go of having an ideal state to be achieved in this moment?
What would happen if you simply brought a sense of awe and wonder to whatever is unfolding in front of you?
A sense of excitement for the unknown.
It requires a certain level of innocence.
To have no blueprint for the next moment.
It requires a certain level of surrender and trust.
Can you surrender a little bit more?
And then I invite you to create a spacious awareness now.
All senses open,
Awake.
Observing,
Allowing and simply surrendering to this divine moment.
And then I invite you to create a spacious awareness now.
And then I invite you to create a spacious awareness now.
And then I invite you to create a spacious awareness now.
And then I invite you to create a spacious awareness now.
The more we practice accepting and allowing what reality is presenting to our senses in the micro-moments of our practice,
The more effortless it becomes to accept and allow the bigger moments.
The moments in our day where we experience setbacks or challenges.
The moments of our day where it would be easy to resist and deny,
To avoid,
Suppress.
But instead we find ourselves effortlessly moving into mindful acceptance.
Checking back in with how you're feeling as we begin to come to the end of this practice.
And acknowledging how you would like to feel for the rest of today.
Take some time to connect into that feeling right now.
Thank you so much for joining me in this practice today.
And I hope you have a wonderful day.
