Meditate for 12 minutes to meet yourself where you are — right now

Mindfulness-based stress reduction coach Cheryl Jones leads us through a practice to foster self-acceptance in any life circumstance.

Mindfulness meditation involves wanting to be with ourselves as we are. It offers a way to learn to work with ourselves, not on ourselves, especially if you are healing from Perfectionism.

So what does it look like to simply meet yourself, no matter what happens or how you feel?

In this guided practice with Cheryl JonesWe can begin to notice what is happening within us and around us with curiosity and kindness. Mindfulness reminds us that not everything has to be “static” – and often, our movement back to wellness begins when we stop trying to change ourselves and simply accept where we are with care and attention.

Meditate to meet yourself where you are — whatever that may be

Read and practice the guided meditation text below, pausing after each paragraph. Or listen to audio exercises.

1. Find your way to an upright, dignified posture. Close your eyes or lower your eyes with a soft gaze. Place your feet on the floor and relax your arms at your sides. Place your hands in your lap. Subtly draw your shoulder blades toward each other, allowing your chin to be parallel to the floor. Raise the crown of your head towards the sky. It may soften the abdomen and jaw.
2. Notice how you feel when you stop. Notice how you feel when you sit in this purposeful pose in this moment, in this space. And maybe take a moment now to welcome yourself into your practice, and acknowledge your desire to be here for yourself in this way.
3. Notice that you are breathing. There is no need to alter or manipulate the breathing in any way. Allow the breathing to be as it is here, now. Simply follow the inhale and follow the exhale.
4. Notice where you feel the breathing sensations. You’re probably familiar with the movement of air in and out of your nostrils and upper lip. You may feel a gentle expansion and contraction of the chest and ribs. You may feel your stomach rising and falling. Allow your attention to focus on the sensations of the breath as it flows in and out of the body.
5. While you’re sitting here focusing on the breathing, just get to know yourself. You may notice thoughts passing through the mind. There is no need to block thoughts. Rather, see if it is possible to allow the thoughts to pass through the mind one by one. Eliminate any need to categorize thoughts as positive or negative. Good or bad. Find a neutral way to be with your thoughts. Find out if it is possible to be aware of thoughts without grasping or clinging to any thought. And also without rejecting or denying any particular idea.
6. Now turn your attention to any feelings that may be present at this moment. Inhale and exhale. Acknowledge any feeling as it is. Sometimes we have feelings about our feelings. We may feel that one emotion is acceptable or acceptable while another is not. All feelings are acceptable
7. Now, bring your awareness to the sensations within the body. Warmth. Coldness. tingling. narrow. to throb. Relax. Hunger. Fullness. Notice what is happening inside the body at this moment. Do this with patience and kindness. Explore powerful and subtle sensations with curiosity.
8. As you inhale and exhale, notice if your posture changes. Then make any adjustments if you wish. Allow yourself to tune into the body as it is.
9. Focus your attention on breathing only now. As we approach the end of this practice, follow three more complete breathing cycles. Be as present as possible for each one. Remember, this place of awareness is always available to you because it is within you.
10. When you feel ready, allow your eyes to gently open if they are closed. Reacquaint yourself with your surroundings and get ready to engage with your day again. You may have an intention to spread awareness in everything you do and in every interaction.