This meditation promotes the acceptance of current feelings, thoughts, and bodily sensations. By acknowledging and accepting what we're experiencing without judgment, we can reduce the added stress of resistance and negative self-talk.
This meditation fosters an attitude of acceptance towards one's current state. With regular practice, this can reduce the compounding stress of resisting or judging our experiences and promote a more peaceful relationship with our inner world.
- Find a quiet, comfortable place to sit or lie down. Close your eyes if you feel comfortable doing so.
- Take a few deep breaths, feeling the rise and fall of your chest and belly.
- Begin by noticing any sounds around you, accepting them as they are without trying to change or judge them.
- Now, shift your attention to your body. Notice any sensations - perhaps aches, tension, or warmth. Instead of judging or trying to change these sensations, simply observe them. Say to yourself, "I notice this sensation, and it's okay."
- Next, turn your attention to your thoughts. Watch them come and go like clouds in the sky. If you notice any judgments or negative thoughts, try saying to yourself, "This is a thought, and it's okay to have this thought."
- Similarly, acknowledge your feelings. Whether you're feeling anxious, sad, happy, or neutral, say to yourself, "This is how I feel right now, and it's okay to feel this way."
- Continue this meditation for a few minutes, cycling between bodily sensations, thoughts, and feelings.
- When you're ready, take a few more deep breaths, slowly open your eyes, and bring yourself back to the present moment.
