Acceptance isn’t defeat, nor is it letting yourself be second best. However, it’s about knowing where you are right now. The purpose of this meditation practice is to direct you to a deep state of acceptance.
You can purchase my guided meditation on acceptance for $15 via Stripe. It is 24 minutes long. You can find samples here.
If you are not interested in purchasing my guided meditation on acceptance, no problem. Below, I list the steps so you to do it on your own.
Preparation
Before starting any meditation, it is very important to prepare your mind and environment.
Choose a quiet, comfortable place where you will not be bothered.
Relax and sit or lie back.
Close your eyes, take a few deep breaths, letting your body just settle into place.
From this state, softly recall the purpose of this particular meditation: to practice being okay with things not being immediately understood.
This is a way in which you can make your practice with intention as well as be more present in your mind.
Ground in the Present Moment
A key element in acceptance is mindfulness.
Our monkey minds take us to past failures or tragedies and fret about the future, and we thus retreat from the present.
Start by bringing your attention to your breath. Feel the breath at the tip of your nostril.
Watch your chest rise and fall.
Focus on your body with each inhale.
Feel the Earth, for it grounds you. Identify where your body is holding tensions and release them.
Observe Without Judgment
We have the tendency to label experiences as either good or bad.
This behavior creates resistance and hinders acceptance.
Observe your thoughts and feelings as they arise without judgment.
Then, picture each thought as a freckle going through the sky of your mind.
Watch them, let them come and go without identification.
If a sensation, thought, or emotion comes up stronger than another, that is choiceless awareness: it is what is happening.
Don’t judge!
This allows your brain to adapt to your circumstances and learn to just let things be, essentially making you much more peaceful and content in your daily life.
Embrace Emotions
You are human, and emotions are part of you.
There is much research to suggest that we have an in-built desire to avoid negative emotions and wants these will just go away.
During this meditation, let those emotions be felt and experienced.
Name it for what it is — sadness, anger, happiness. Feel it through without trying to change it.
Emotions are NEVER permanent; they are fleeting.
You take away their power over you by welcoming them, and then you have room for acceptance.
Accept Yourself
Acceptance of self is probably the hardest form of acceptance.
We judge ourselves constantly. Hopefully, we are not the worst judges.
This meditation can encourage a less critical connection with yourself.
Treat yourself like your own best friend. How will you talk to a friend?
How would you word that message of reassurance or support? Now, turn around and offer yourself that exact same kindness.
Repeat positive affirmations such as, “I love and accept myself completely as I am” or “I believe in my heart of hearts that I am a lovable, valuable person.”
This is where a space is made for self-compassion and acceptance of yourself as you truly are.
Accept the Unchangeable
Life brings unpredictable circumstances.
You do not have to approve of these situations, but you do have to recognize that they are real.
Imagine something hard for you to accept. Visualize it in your mind.
With each breath, just say to yourself – it is what it is.
Feel whatever comes up for you, then release it on the original exhalation.
It gets you out of resistance and into acceptance, which creates a peace of mind and heart in surrender to what is.
Integrate Acceptance into Daily Life
Meditation is powerful, but the real gift is in how it changes our everyday lives.
Start adding mindful pauses into your day.
If you experience resistance or frustration, you breathe and notice the feeling without judgment.
Practice gratitude if you are not already doing so. You will find that acceptance brings gratitude.
When you think about all the things you are grateful for rather than all the things you are missing, then life will be a lot less difficult to accept and understand.
More Guided Meditations From Spiritual Whirlwinds
Guided Mindful Breathing Meditation
Guided Meditation For Heartbreak
Guided Meditation For Gratitude
Loving-Kindness Guided Meditation
I’m Bulgarea Candin Stefan and I have started Spiritual Whirlwinds to pass my learnings from my spiritual journey. Spiritualwhirlwinds.com provides a space of spiritual awakening with guided meditations, e-books, mantras, and pendulum readings.