Full acceptance of circumstances and ourselves is a great gift, yet many of us are in a constant struggle between accepting ourselves for who we are and wanting to improve ourselves. Sometimes we really need improvement, such as when our personal relationships have gone wrong or we are working in a job that is not suitable for us. Naturally, in such situations, we are looking for an alternative. But other times, we need to accept the dilemma we're in because, despite the pain, we continue to grow, fulfill, and expand our potential. Only our inner wisdom can tell us what to put up with and what needs to be improved.

Self Acceptance Meditation

We have all heard that we must love our neighbor as ourselves. And many find this saying somewhat strange, because most people find it much easier to love and accept others than themselves.

If you find it difficult to accept, appreciate and respect yourself, try the following. The purpose of this meditation is for you to feel all the love you have for the other person and allow that love to come back to you. You could not love others if that love did not live inside your heart. As you do this meditation, surround yourself with self-love. If you find it difficult to accept and love yourself, meditate once or twice a week for several months.

Sit or lie down in your favorite meditation position.

Gently close your eyes and direct your inner gaze to the region of the heart.

Formulate the task: you are doing this meditation in order to love and accept yourself.

Focus on your breathing for a minute or two to relax your body and calm your mind.

In your mind's eye, try to see the person you love most in the world. Visualize him or her vividly. Feel all the love you have for this person. Feel the joy that fills you when you are near him. Don't limit yourself. Immerse yourself completely in your love for this person. Project all your love onto him. Respect him, admire him, adore him, appreciate him, love him completely and unconditionally.

Now direct the love that you feel towards this person towards yourself. Immerse yourself in your own ability to love. Feel for yourself the admiration, adoration, respect and love that you feel for this person. You not only deserved this love, but you could not have it for another person if it did not already live inside you. Love is your true nature.

Love and attention to your body

This is almost the same as self-love and acceptance of yourself with all the imperfections and shortcomings that seem to you. You love another person and understand that he is not a heavenly angel, perfect and ideal, but an ordinary earthly person with his own shortcomings and imperfections, but your love allows you to accept them and even be touched. Some traits may even annoy you, but in general, you forgive your loved one everything for the sake of love and other virtues for which you value your partner.

In a similar analogy from the meditation on love and self-acceptance described above, understand that if you treat yourself and your body with love, then its “flaws” will become your cute features and despite their presence, YOU can be loved as you are.

For many, the feeling of self-love may still be incomprehensible, here we are talking not only about physical care, acceptance of shortcomings, and so on. Self-love is a search for the true self for ourselves, we may not notice our unique features, not believe in ourselves and our power, because of our fears and insecurities. How often do we scold ourselves, blame ourselves, consider ourselves unable to do something, achieve, receive, and how often do we praise, encourage, console, act with confidence or experiment, and then admire the result?

How much do we understand our true desires and do something to fulfill them? Do we allow ourselves to relax and spend time alone with ourselves, especially when we are in an uncomfortable state? Do we listen to the signals of the body and the call of the soul?

What I was talking about in the first paragraph about fighting with myself, I personally understand that if we find something in ourselves that we do not like and we try to fight it, it is often a very painful process. This is essentially a rejection of a part of ourselves and a desire to destroy our own part, therefore such rejection and struggle only harm us and de-energize us. It is better to look for good and pleasant qualities in yourself, and to recognize the shadow ones, but not to fight them by eradicating them, but to work on them in a replacing way, that is, gradually add and develop qualities that are opposite to them.

Good luck to everyone in exciting process loving yourself!

How to always take the right decision?

Today you yourself will answer this important question.

Analytical meditation technique teaches you to make decisions easily, always know the right solution, see the most effective. With meditation, your decisions will bring joy not only to you, but to those around you.
We will look at pictures, meditate and get rid of the obstacles that prevent us from making the right decisions. Especially for you, I created a series of drawings.
Today we will continue to comprehend the centuries-old experience of meditation and take the second step on the path to the true realization of our lives.

Greetings, my students in the second lesson meditation!

In the first lesson, we began to develop mindfulness, and learned a method to control our thoughts.

We have achieved:

• inner peace
• clear vision of the present moment
• states of creative thinking

Congratulations, we have begun to develop beyond the possibilities of the mind.

We have learned to devote all our efforts to the solution of the only task that really exists in the present moment. We have learned to maintain pure attention, without thinking about the past and future, and to direct all mental activity towards an effective result.

Therefore, those who are now excited, whose thoughts are restless, and whose muscles are tense, refresh your memory and only then proceed to the second.

Now everyone is ready!

Together we take a soft deep breath and a slow deep exhalation. With deep and even breathing, we begin the lesson.

Let's start with an example application today. analytical meditation . Together we will conduct a detailed analysis.

We will master new technology meditation- thoughtful analysis. Everyone will draw their own conclusions, and acquire personal convictions. We will feel the need to change the habits of the mind and develop new thinking.

We carefully read, reason, rethink.

How analytical meditation helps children with disabilities.

The study was conducted in 2001 in the USA. The experimental group consisted of children with disabilities and children with disabilities.

Scientists have set themselves the goal of:

• teach children meditation techniques to help you find yourself in this life and realize yourself

Two main tasks have been identified:

• teach children to control their thinking and correctly use the natural possibilities of consciousness
• help children make a long-term plan for their development

The study is based on the fact that people do not know how to use their physiological capabilities. We deceive our consciousness, set the wrong goals, so their solution does not bring us satisfaction.

Students set a goal to enter the University, and not to develop their abilities and learn how to apply them in life.

Adults set a goal to get a job, and not to build their future.

I seem to have done this all the time! I changed fitness clubs, but nothing changed, I continued to be dissatisfied with something. Only now I realized that I had no strategy self-development.

Scientists have studied this feature of thinking in detail and created the “Effective Direction of the Mind” method.

This method helped children see their true desires, set the right goals and find ways to achieve them themselves.

Method - Three Meditation Techniques .

Technique 1. Focus on the breath.

• The children felt completely relaxed. It was a real break from my fears.

• Children only breathed and were like everyone else, just children.

Technique 2. Mindfulness of thoughts.

The children have revised their thoughts. They were helped to realize that fear is a reaction to imaginary failures, other people's opinions, ridicule.

• Children were able to change their fantasies and see their uniqueness.
• They saw themselves true, their talents, talents, abilities and interests.
• They felt happy.

Children have achieved such results. If you want to master this meditation technique and apply it at work, in the family and in stressful situations, read the article “My meditation or self-realization in life. Part 1. A lesson in mindfulness.

Technique 3. Analytical meditation.

Children boldly set desired goals and built an implementation strategy from their decisions and actions.

Here is an example analytical meditation 14-year-old Clara, participant in the experiment:

• I will define everything possible options career development based on your strengths
• I will choose 5 online communities (websites, forums) that resonate with my abilities and interests in order to learn from the experience of successful people
• I will analyze the skills successful people, them official duties and responsibility. I will choose 5 specific preferences
• I determine what knowledge and qualities are needed for self-realization. Find out where and how to buy them
• I will continuously take practical actions to achieve the desired employment (constantly plan my development)
• I will monitor the progress of my actions, steps and make changes as needed

At the end of the experiment, all children admitted that they no longer see problems in achieving their goals. They have learned to find solutions!

The study and the first part of our lesson are over.

I share my thoughts with you friends!

For the first time I realized that children with disabilities do not need pity.

The power of talent and self-realization is absolutely independent of external features person.

I felt the joy of their victory and once again saw the enormous power of meditation. How skillful control of consciousness radically changes the vision of reality, and then reality itself.

Take soft breaths in and out.

The lesson continues.

Let's analyze features of analytical meditation. Understanding how meditation helps find the right solutions.

Meditation gives clues. It gives us the correct answers in advance, in which we must convince our consciousness. We must overcome the old habits of thought and reaction.

• always, absolutely always need to choose forgiveness, not resentment
• always choose calmness, not anxiety, excitement, aggression
• always replace your envy with the joy of the success of other people (after all, this will definitely not make you worse)
• always apply positive thinking is the best solution

Imagine now how you apply these principles. Precisely imagine how your thoughts, actions, movements will change. How facial expressions, gestures, sensations in the muscles will change.

If your thoughts have calmed down, your eyes and lips have relaxed, your shoulders have slumped, and your movements have become relaxed, then we have successfully carried out our meditation.

Remember this state!

We have to experience these feelings if we want to. find the most efficient solution.

To consolidate the effect of meditation and weaken the strength of old habits, let's move on to the exciting and final part of the drawing lesson.

Series of drawings "How to Make Good Decisions"

Let's look at the pictures and see clearly how our thoughts affect our decisions.

Be yourself. We often attach great importance to the opinions of others.

Make your own decision. Do not let emotions (resentment, fear, anger, envy) have the final say

The decision should always be positive. Often the decision made brings pain not only to others, but also to oneself.

To the best of your ability, resist old habits by continually repeating to yourself, “I choose a positive outcome. I choose a good mood! Somehow, in this internal struggle, I arrived for 3 hours and won up. A possible quarrel ended in a wonderful dinner.

Take a deep breath and a calm relaxed exhale.

The second meditation lesson is over.

Perhaps someone has a question!

How, nevertheless, to apply this meditation and make the right decision.

1. Take a deep breath and exhale. It is enough to repeat twice. At the same time, consistently observe the movement of the abdominal wall, chest, and nostrils. Relax your face, lower your shoulders. Give yourself completely to the breath. Rest. (1 minute)
2. Feel complete relaxation and calmness in the present moment, when there are no thoughts about the past and future. (1 minute)
3. For the moment, set one single goal, one question to be answered. Use the tips from meditation, analyze until the decision causes a feeling of calm and light joy. (From 3min).

Don't think about what others might say about you.

Don't think about the success of others.

Don't assume defeat.

Be in the present moment.

Make your decision calmly and confidently.

Take action!

We tried it today analytical meditation technique. Apply it, and you will notice how LIFE begins to change. Manage your decisions. May our decisions make those around us happier and lead us to self-realization.

To accept means to understand and forgive: oneself, people, life. I accept myself as I am, with all the advantages and disadvantages. I accept the factor of my birth and everything that influenced my development and led me to today and I'm grateful for that. I accept what cannot be changed and try to change what can be changed. I try to develop my strengths and overcome my weaknesses.

Like all living beings, I am an imperfect person. I understand that self-accusation and self-blame are a destructive path, self-knowledge and self-improvement are constructive. I am constantly learning something new and improving myself and my life. I may doubt and make mistakes, but I am learning to resolve my doubts and learn from mistakes. I may be afraid, but I am learning to understand the causes of my fears and overcome them. I can be sad, but I am learning to understand the reasons for sadness and do not allow myself to become discouraged.

Understanding myself better and better, I learn to understand other people. They, like me, are tormented by their imperfection and experience their doubts, make their mistakes, are afraid and sad. They, like me, learn to control, understand themselves and solve their problems. By forgiving each other, we keep the relationship. By helping each other, we help ourselves.

I am aware of my beliefs and attitudes, select relevant and useful ones from them, get rid of the unnecessary and acquire new ones. I am learning to control myself and events to the extent that depends on me. At the same time, I understand that so many people and factors are involved in each event, which I cannot control and influence. And then I solve problems as they arise. Focusing on the best, I understand that in fact, everything could be much worse than it is, and I am grateful that the worst did not happen.

I let go of my past and look to the future with hope. What was, is gone. It is no longer possible to change anything, but by analyzing what happened, I gain valuable experience that helps me live in the present and will help me in the future. I can make plans and set goals, while understanding that any expectations remain only my expectations, the actual reality may be completely different. My expectations are dreams, illusions, phantoms, and no one guaranteed me that they would come true exactly the way I plan. What will happen, I do not know, and, hoping for the best, nevertheless I am ready to face the worst. I know that the more effectively I work in the present, the more I can count on the desired outcome.

I am learning to trust myself, my decisions, the people around me, and the world. All achievements in this world are relative, and each has its positive and negative sides and consequences. Everything that happens, everything happens for a reason and for something. I am learning to see these causal relationships in as much depth and perspective as possible. Each meeting is a lesson, each event is an occasion for development. Everyone competes only with himself. Joy arises from the sensation of movement and the growth of awareness. I go ahead. I am learning and developing. I accept myself and my life.

P.S. We remind you that it is advisable to perform the exercise in a calm, comfortable environment. When reading the text, it is recommended to think deeply into each phrase, to reflect on what was said. The deeper the understanding of the text, the more effective the result will be. Yes, and don't forget to put the verbs and adjectives in the right place. grammatical form kind.

Pause, accept your feelings, and smile inwardly at yourself, even if at first this smile seems insincere to you. Think about the person (or pet) you love, even if they are long gone. Can you remember your favorite place. The main thing is to create a warm and compassionate mood. no matter how fake it may seem at first. Then you need to carefully transfer these feelings to yourself and surround yourself with warmth, love and sympathy.

Through this meditation, you will learn to be extremely gentle with your pain or other difficulties and deal with them with tenderness, kindness, and compassion. This will help smooth out the secondary resistance and suffering, or even get rid of them completely. You will learn how to surround your pain or other problem, as well as any resistance that arises inside, with kind and gentle breathing.

preparations

Gradually relax your whole body and succumb to the force of gravity so that it rests with all its weight on the bed, floor or chair. Can you focus on the feeling of gravity pulling you towards the floor and supporting you?

Meditation

Now gradually focus your awareness within, around the breath, allowing it to rock and lull you and your body—front, back, and sides. Feel the breath deep inside. Can you hold awareness within the breath as it rhythmically and gently moves the entire body?

Now try expanding your awareness to accommodate the pain, discomfort, fatigue, or other difficulty you are experiencing. Do it with the same attitude you would have for a loved one who is in pain or injured. Take some time to breathe with your feelings. If you feel fear, then breathe softly with your fear, again and again bringing your conscious attention back to your body, to your breath.

In case of internal resistance or severe and stubborn pain, the following technique can help you: imagine this resistance or pain in the form of a bale of hay, behind which you are standing or sitting. Now imagine that you are very carefully leaning against it, gradually transferring all your weight onto it. As you bend over, the hay bale will sag a little, and you will find that its surface is more pliable and soft than you thought. Maybe you can feel that the resistance to pain also softens when you lean on it? And all the while, soft breathing gently moves and cradles your body.

Now focus your conscious attention and use it to explore specific sensations of pain or discomfort. What do you feel? Do you notice that sensations are constantly changing and there are simply no two identical moments of pain? Perhaps, as you get closer to your feelings, you will realize that it is only your lower back that hurts, and not your entire back, as you thought before. Are you able to take a closer look at what is bothering you? It is even possible that you will discover the pleasant aspects of some sensations, for example, a slight tingling. Or you will be relieved to finally “look in the eyes” of your problem, showing kindness and interest in it and giving up the struggle, which only causes additional suffering and tension.

What happens to your thoughts and emotions? Do they occur in response to pain or another problem? Can you let them come and go without repressing them and identifying with them? Are you able to let them go by keeping the basic sensations that arise in the body in the field of attention with the help of benevolent breathing?

Try to recreate in yourself a patient, friendly and gentle mood.

If the sensations that arise seem too intense for you, you can expand your field of conscious attention to include other characteristics of the moment. Pay attention to sounds, smells or temperature in the room - let your pain or discomfort be in a wider and open space awareness where other events are taking place.

If you feel numb or feel almost nothing, try to concentrate properly on what is happening. Take an interest in the sensations, thoughts, and emotions that arise, and with the breath, soften any resistance or hardness. Imagine that the breath has calming properties and allow it to naturally dissolve any tension or hardness, even if only a little.

Now fill your breath with self-compassion: imagine how, as you inhale, your body is saturated with kindness and gentleness, which, as you exhale, penetrate even deeper and fill the body with compassion and warmth. Breathe with a deep sense of kindness, caring, tenderness and compassion for yourself.

Let your breath rock and rock your entire body, including any pain or discomfort. And if resistance still prevails over you, fill it with kind and soft breath too. Accept any of your experiences with great tenderness.

Conclusion

Gradually complete the meditation. Include sounds inside and outside the room into your field of awareness. Open your eyes and allow conscious attention to remain deep within the body. Start to move gently, maintaining a kind and caring attitude towards yourself. Then gradually get down to business. You can smooth out resistance and rejection with friendly breathing, no matter what you are going to do.

📖 In the book you will find step by step instructions to help you get over the pain. At the heart of this program is a series of short meditations that help you develop the courage to approach the center of intense sensations, explore them in a friendly and curious way, in order to catch the moment when automatic reactions begin to take over your consciousness.