As we begin this meditation, take a moment to slow down and connect to the breath
Breathing in and out, at your own pace, noticing your breath
Accepting the breath, as it is, in this moment
As you breathe, see if you can become a witness to your mind
Look to accept what you see in a nonjudgmental, loving, self-compassionate way
Accepting yourself, just as you are, in the present moment
Who am I, right now, in this space?
What’s coming up for me?
Is my mind calm and serene?
Is my mind busy and frenetic?
Am I longing for the past?
Worried about the future?
Am I connecting to this moment now?
Am I accepting this moment now?
Continue breathing in and out, at your own pace, noticing your breath
Accepting the breath, as it is, in this moment
Accepting your mind, as it is, in this moment
Can I trust this moment
As it is
Without judgment?
Can I trust myself to slow down?
To rest, get still, and listen?
Can accepting this moment be a path to calm and rest?
Turn your attention now to your body
Begin to scan your body from head to toe and look for a place that is holding tension
Once you have that place identified, take some time to investigate it
How does the tension there feel?
Is it tingly?
What is the temperature?
Can you feel the edges? Are they sharp or smooth? Or is it mixture of feelings along the outline?
Do the atoms feel constricted in the area, or does it feel like there is space? If the area feels constricted, can you make space? If the area feels spacious, can you expand the space further?
Is the tension all at once, or does it come and go?
What happens if you breathe into it?
What happens if you bow to it?
Offer the tension tea?
What happens if you accept it?
Does exploring and accepting the tension help you release it?
Continue breathing in and out, at your own pace, noticing your breath
Accepting the breath, as it is, in this moment
Accepting what you feel, as it is, in this moment
Now bring to mind a time you felt joy
Where do you feel that joy in your body?
Begin to scan your body from head to toe and look for the place you feel joy
Once you have that place located, take some time to savor it
How does it feel?
Is it tingly?
What is the temperature?
Can you feel the edges? Are they sharp or smooth? Is it mixture of feelings along the outline?
Do the atoms feel constricted in the area, or does it feel like there is space?
Is the feeling all at once or does it come and go?
What happens if you breathe into it?
What happens if you sit with joy, truly accepting it, knowing you deserve the feeling, and re-playing in your mind what brings you joy?
Does exploring and accepting joy help you savor it?
Continue breathing in and out, at your own pace, noticing your breath
Accepting the breath, as it is, in this moment
Accepting what you feel, as it is, in this moment
Notice where you are right now
Listen within the stillness and see what comes up for you
What do you need to hear?
Where do you need self-compassion?
What needs tenderness and understanding?
What needs acceptance?
If you can, hold yourself in compassion.
You might want to put your hand on your heart
When you are ready, begin to wiggle your fingers and toes. Come back to the space in your own time and thank yourself for the gift of acceptance.
Author: Renee Dimino
Mindful Life Connections 