Right here’s a Pattern of the “A Guided Meditation on Acceptance” Guided Meditation Script:
Discover a snug seat in a spot the place you will be comparatively free from distractions
Discover stability between sitting up tall, however remaining relaxed
Really feel into the width of your chest as you soften your shoulders down and again
Relaxation your palms face up in your thighs, or within the method that’s most snug for you
Shut your eyes or gaze low on the floor forward of you
Breathe out and in via your nostril
Select a breath that displays all of the qualities you need in your thoughts
Mild, quiet, affected person, regular, spacious, and relaxed
Stability your consciousness between the three spheres of mindfulness,
Your physique, your breath, and the thoughts itself
Keep current proper right here with all three
Maybe 20% of your thoughts’s consideration on every
And the remaining 40%? Simply let this a part of the thoughts stick with spaciousness and ease
Don’t get caught up within the numbers, the concept is simply to be aware, and on the identical time, free
Seated, respiratory, current with physique, breath and thoughts
Current. Conscious. Open. Spacious.
And now discover what’s current right here with you
Discover if there’s any sensation arising within the physique
An vitality you could sense via the breath
Or a motion, emotion, or routine thought within the thoughts
No matter it’s that you simply discover, welcome it in with a spaciousness
Permit it to be.
Don’t attempt to change it, don’t chase it, don’t attempt to push it away
Are you able to stay nonetheless and spacious in your consciousness
As you settle for what it’s that’s arising
