Fully accepting our circumstances and ourselves is a great gift, yet many of us are in a constant struggle between accepting ourselves as we are and wanting to improve ourselves. Sometimes we really need improvement - for example, when we have a bad relationship or work in an unsuitable job for us. Naturally, in such situations, we are looking for an alternative. But in other cases, we need to accept the dilemma we are in because, despite the pain, we continue to grow, fulfill and expand our potential. Only our inner wisdom can tell us what to accept and what needs to be improved.

Self-acceptance meditation

We have all heard that we must love our neighbor as ourselves. And many people find this saying a little 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 another person and to allow that love to return to you. You could not love others if this love did not live within 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.

Close your eyes carefully and direct your inner gaze to your 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.

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

Now direct the love that you have for this person to yourself. Immerse yourself in your own ability to love. Feel for yourself the admiration, adoration, reverence and love that you have for this person. You not only deserve this love, but you could not experience 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 self-acceptance 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.

By a similar analogy from the above meditation of love and self-acceptance, 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 it comes not only about physical care, acceptance of handicaps, etc. Self-love is a search for oneself true for oneself, we may not notice our unique features, not believe in ourselves and our power, because of our fears and insecurity. How often do we scold ourselves, blame ourselves, consider ourselves unable to do something, achieve, receive, and how often do we praise, encourage, comfort, act with confidence or experiment, and then admire the result?

How 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 was discussed in the first paragraph about the struggle with oneself, I personally understand as the fact that if we find something in ourselves that we do not like and we are trying to fight it, it is often a very painful process. This is essentially a rejection of a part of yourself and a desire to destroy your 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 recognize the shadow ones, but not to fight them by means of eradication, but to work on them in a substitute way, that is, gradually add and develop qualities opposite to them.

Good luck everyone in exciting process loving yourself!

As always take the right decision?

Today you yourself will answer this important question.

Analytical meditation technique will teach you to easily make a decision, always know the right solutionto 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 obstacles that prevent us from making the right decisions. I have created a series of drawings especially for you.
Today we will continue to comprehend the centuries-old experience of meditation and take the second step towards the true realization of our life.

Greetings, my students in the second lesson meditations!

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

We have achieved:

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

Congratulations, we have started to develop beyond the capabilities of the mind.

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

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

Everyone is now ready!

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

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

We will master new technique meditations- judicious 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 United States. The experimental group consisted of children with disabilities and children with disabilities.

Scientists have set themselves a goal:

• Teach children meditation techniquesto help you find yourself in this life and realize yourself

We identified two main tasks:

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

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

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

Adults set the goal of getting a job, and not building their own future.

I seem to have always done this before! I changed fitness clubs, but at the same time 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 Mind Direction" 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. Concentration on breathing.

• The children felt complete relaxation. It was a real break from my fears.

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

Technique 2. Mindfulness to thoughts.

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

• Children were able to change their fantasies and see their uniqueness.
• They saw themselves as 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. Lesson on attentiveness. "

Technique 3. Analytical meditation.

The children boldly set the desired goals and built an implementation strategy from their decisions and actions.

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

• i will define everything possible options developing your career, taking into account your strengths
• i will choose 5 online communities (sites, forums) that resonate with my abilities and interests in order to learn from the experience of successful people
• analyze skills successful people, them job duties and responsibility. I will choose 5 specific preferences
• i determine what knowledge and qualities are needed for self-realization. I will determine where and how to get them
• i will continuously take practical actions to achieve the desired employment (constantly draw up a plan for 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 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 human.

I felt the joy of their victory and once again saw the tremendous power of meditation. How skillful management of consciousness radically change the vision of reality, and then reality itself.

Breathe in and out gently.

The lesson continues.

Let's analyze features of analytical meditation ... Exploring How Meditation Helps Specifically find the right solutions.

Meditation provides clues. She early gives us the correct answers in which we must convince our consciousness. We must overcome old habits of thinking and reaction.

• always, absolutely always choose forgiveness over 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 are applying these principles. Imagine exactly 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 dropped, and your movements have become relaxed, then we have successfully completed our meditation.

Remember this state!

We must definitely experience these sensations if we want find the most effective solution.

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

Series of drawings "How to make the right decisions."

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

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

Make your own decision. Don't let emotions (resentment, fear, anger, jealousy) speak the final word

The decision should always be positive. Often times, the decision is not only painful for others, but also for yourself.

With all your might, resist old habits, continually repeat to yourself “I choose a positive outcome. I choose a good mood! " Somehow, in this inner struggle, I arrived for 3 hours and won up. The eventual quarrel ended with a lovely dinner.

We take a deep breath and a calm, relaxed exhale.

The second lesson of meditation ended.

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 it twice. At the same time, consistently observe the movement of the abdominal wall, chest, nostrils. Relax your face, lower your shoulders. Give yourself completely to your breath. Get some rest. (1 min)
2. Feel complete relaxation and calmness in the present moment, when there are no thoughts about the past and the future. (1 min)
3. In the present moment, set one single goal, one question that needs to be answered. Use the hints from meditation, analyze until the solution evokes a feeling of calm and light joy. (From 3 minutes).

Don't think 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 on ourselves today analytical meditation technique... Apply it and you will notice how LIFE begins to change. Manage your decisions. May our decisions make others happier and lead us to self-realization.

To accept is to understand and forgive: yourself, 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 todayand I am grateful for that. I accept what cannot be changed and I try to change what is changeable. I try to develop my strengths and overcome my weaknesses.

Like everyone else, I am an imperfect person. I understand that self-accusation and self-criticism is a destructive path, self-knowledge and self-improvement is a constructive one. 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 reasons for my fears and overcome them. I may be sad, but I am learning to understand the reasons for sadness and do not allow myself to become discouraged.

As I understand myself better and better, I learn to understand other people. They, like me, suffer from their imperfection and experience their doubts, make their mistakes, are afraid and sad. They, just like me, learn to control, understand themselves and solve their problems. By forgiving each other, we maintain our relationship. By helping each other, we help ourselves.

I am aware of my beliefs and attitudes, select from them relevant and useful, 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 reality 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 happened is gone. It is no longer possible to change anything, but 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 realizing that any expectations remain only my expectations, the actual reality may be completely different. My expectations are dreams, illusions, phantoms, and no one has guaranteed me that they will come true exactly as 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 efficiently I work in the present, the more I can count on the desired outcome.

I learn to trust myself, my decisions, the people around me and the world. All achievements in this world are relative, and each has its own positive and negative sides and the consequences. Everything that happens, everything happens for a reason and for something. I am learning to see these causal relationships in the greatest possible depth and perspective. Every meeting is a lesson, every event is a reason for development. Everyone competes only with himself. Joy arises from the sensation of movement and the growth of awareness. I'm going forward. 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 ponder deeply into each phrase, reflect on what has been said. The deeper the comprehension of the text, the more effective the result will be. Yes, and don't forget to put verbs and adjectives in the correct grammatical form kind.

Pause, accept your feelings, and smile inwardly to yourself, even if at first the smile seems insincere. Think of the person (or pet) you love, even if they've been dead for a long time. You can 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 careful in making contact with your pain or other difficulties and to treat them with tenderness, kindness, and compassion. This will help smooth out 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 within, with kind and gentle breathing.

Preparation

Gradually relax your entire body and give in to the force of gravity so that all of your weight rests on the bed, floor or chair. Can you concentrate on feeling how gravity pulls you towards the floor and supports you?

Meditation

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

Now try to expand the boundaries of your awareness to accommodate the pain, discomfort, tiredness, or other difficulty you are experiencing. Do this with the same attitude you would show for a loved one who is in pain or injured. Breathe for a while with your sensations. If you are afraid, then breathe softly along with your fear, again and again returning conscious attention to the body, to the breath.

In the case of internal resistance or severe and stubborn pain, this technique can help you: imagine this resistance or pain as 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. When you bend over, the hay bale will bend slightly, and you will find that its surface is more pliable and softer than you thought. Perhaps you can feel that pain resistance also softens when you lean on it? And all this time, soft breathing gently set in motion and rocked your body.

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

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

Try to recreate a patient, welcoming, and gentle attitude on the inside.

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

If you feel numb or almost nothing, try to focus properly on what is happening. Show interest in the sensations, thoughts, and emotions that arise and use your breath to soften any resistance or firmness. Imagine that the breath is soothing and let it naturally dissolve any tension or firmness, even a little.

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

Let your breath rock and lull your entire body, including any pain and discomfort. And if resistance still prevails over you, fill that too with kind and gentle breath. Accept any of your experiences with great affection.

Conclusion

Finish your meditation gradually. Include sounds inside and outside the room in the mindfulness field. Open your eyes and allow mindful attention deep within the body. Begin to move gently while maintaining a kind and caring attitude towards yourself. Then gradually get down to business. Resistance and rejection can be smoothed out with friendly breathing, no matter what you're doing.

📖 In the book you will find step by step instructionsto help you overcome pain. This program is based on a series of short meditations that help you develop courage and get closer to the center of intense sensations, explore it in a friendly and curious way, in order to catch the moment when automatic reactions begin to take over your consciousness.