Hi,
This is Paul Dalton.
Welcome to this short meditation practice on Insight Timer.
A meditation that I've designed to help you whenever you want to practice being more accepting of the present moment and allowing it to be exactly as it is.
Now,
I don't know about you,
But I certainly find from time to time,
There's a tendency to want to lean into the pleasant aspects of meditation and for there to be sometimes a subtle resistance or an ignoring of the less comfortable or less pleasurable components of moment-to-moment awareness in meditation.
So this is a meditation to broaden our acceptance and it involves using a simple mental note of yes to acknowledge whatever we notice or experience.
So let's have a practice.
So begin by settling into a comfortable posture.
Maybe sitting down with your feet,
Making full contact with the floor and with the back straight,
But not stiff.
And you can also do this practice standing or laying down if you wish.
Just checking in and making sure your posture allows you to be comfortable and relaxed whilst at the same time,
Remaining alert and as present as you can be for the unfolding of your experience,
Moment-to-moment throughout this practice.
Feel free to close your eyes if that's comfortable for you or if you prefer to keep them open,
Just allowing the gaze to be soft.
And to help with that sense of arriving here more fully in this moment,
Maybe take just two or three intentionally slower,
Deeper breaths and feeling that kind of alertness on the inhale and then that softening,
Letting go motion on the exhale.
So alertness with the in-breath and softening and letting go with the out-breath.
And then on the next exhale,
Just allowing the breath to return to its own natural pace and once again,
Letting the body breathe all by itself and noticing any places in the body where gravity seems to be taking over,
Gently securing you in place on the seat or the floor or the cushion or whatever surface you're in contact with.
And as best you can,
Just tuning into a sense of becoming still and grounded where you are right now.
And now letting your attention settle onto an anchor that feels right for you.
Maybe the feeling of the breath flowing in and out at the nose or the rising and falling motion of the nose or the softening of the nose.
Or the feeling of the breath flowing in and out at the nose.
Or the rising and falling motion of the chest or the belly.
Or some other physical sensation in the body such as the hands or feet or the whole body posture.
Just allow your awareness to lightly rest here as a place for the mind to settle.
Just having a light awareness of the flow of sensations of the anchor while still being open and receptive to other aspects of your present moment experience as they enter your awareness.
Whatever comes up,
Whatever you notice,
This is a practice of saying yes.
With thoughts,
Distractions,
Pleasant and unpleasant sensations and sounds,
Just saying yes to it all.
And by using the note of yes,
What we're really meaning is,
Yes,
I acknowledge this is here and it's okay.
This is as valid a component of this present moment as everything else.
And I welcome it without judgement.
And I allow it to be here for as long as it's naturally here without needing to attach to it,
Identify with it,
Change it or push it away.
And all of that wrapped up in one little word,
Yes.
So just spending these next few moments being present with your anchor and noticing whatever else comes into your awareness.
And with each noticing,
Just welcome it with a yes.
.
So everything is welcome.
If you get lost in thought,
The moment you wake up from that,
Just acknowledge it with a yes before returning to your anchor.
Sometimes you may notice different sensations arising in the body,
Some pleasant,
Some unpleasant.
And when this happens,
Just bring your awareness to it and welcome all sensations with a yes.
Maybe notice if there's a sense of liking or disliking and noting yes to the experience of this as well.
Saying yes to unexpected sounds and distractions,
Any thoughts or feelings as they arise.
Even if there are thoughts of judgement or confusion,
Am I doing this right?
Simply say yes to acknowledge the presence of judgement or confusion.
We're not saying,
Yes,
I like this or yes,
More of this please.
We're simply saying,
Yes,
This is exactly what's here right now.
So really this is a practice of anything goes.
If it's here,
It's a yes.
And remembering that this is a welcoming yes,
Maybe see if you can infuse a little more kindness into the way that you say it.
Can you let each yes come with a metaphorical smile?
Or even better,
A real smile?
So as this meditation comes to a close,
I invite you to reflect on anything that's been positive or helpful for you.
And to set the intention to hold on to that and to take it with you into whatever you're going to be doing next.
So expanding your awareness to feel the whole body sitting,
Opening the eyes if they've been closed,
And taking some time to feel oriented and connected with the space around you.
Thank you for practicing with me.
If you've enjoyed this meditation,
If it's been helpful,
I'd be deeply grateful if you'd be kind enough to leave a review.
And please follow me here on Insight Timer.
But for now,
May you be safe,
May you be happy,
May you be well.
Please take great care of yourself.
See you next time.
