Here’s a Sample of the “A Guided Meditation on Acceptance” Guided Meditation Script:
Find a cushty seat in a spot where you may be relatively free from distractions
Find balance between sitting up tall, but remaining relaxed
Feel into the width of your chest as you soften your shoulders down and back
Rest your palms face up in your thighs, or in the way that’s most comfortable for you
Close your eyes or gaze low at the bottom ahead of you
Breathe out and in through your nose
Select a breath that reflects all of the qualities you desire in your mind
Gentle, quiet, patient, regular, spacious, and comfy
Balance your awareness between the three spheres of mindfulness,
Your body, your breath, and the mind itself
Stay present right here with all three
Perhaps 20% of your mind’s attention on each
And the remaining 40%? Just let this a part of the mind stick with spaciousness and ease
Don’t get caught up within the numbers, the concept is simply to be mindful, and at the identical time, free
Seated, respiration, present with body, breath and mind
Present. Aware. Open. Spacious.
And now notice what’s present here with you
Notice if there’s any sensation arising within the body
An energy you can sense through the breath
Or a movement, emotion, or habitual thought within the mind
Whatever it’s that you simply notice, welcome it in with a spaciousness
Allow it to be.
Don’t try to vary it, don’t chase it, don’t attempt to push it away
Are you able to remain still and spacious in your awareness
As you accept what it’s that’s arising
