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 tension 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,
If 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,
Just observing,
Just accepting,
Just becoming aware,
Taking another slow,
Deep,
Sighing breath,
We'll begin with a focus or an intention of 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 the things that might impact us,
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,
To meditate,
Just taking another slow,
Deep breath in through the nose and sighing out through the mouth,
We're 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 or bad,
Pleasurable or painful,
Confusing or understanding or 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 and the simplest action is to 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,
That's it,
What can you hear in this moment,
Listen 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,
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,
I accept myself,
Together those interventions will help you to shift,
To regulate and to relax your nervous system,
Thank you for meditating with me and I'll see you in the next session,
But if you'd like we can continue now with 10 minutes of silent meditation,
You can choose to continue with the practice or to practice anything you would like for this 10 minutes with me,
Let's begin,
Okay,
So if you'd like to maintain the meditation you're more than welcome to do so,
But 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,
An acceptance,
Accepting reality as it is for what it is right now,
Radical self-acceptance,
The good,
The bad,
The ugly and the unknown,
But also the aspects of change and then taking appropriate actions to regulate and to relax and the really good thing is that mindfulness meditation,
A daily practice does those three things,
A 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,
So I'll leave you with that,
Thank you and I'll see you next time,
Catch up.
