ACCEPTANCE MEDITATION
Learners will be able…
… calm down and gain acceptance for themselves.
You need:
- 15 minutes
- 1-25 persons (no limit)
- A room without distractions that provides some quiet time
Instructions (Step-by-Step)
- Ask your learners to take a seat, to make themselves comfortable and to close their eyes.
- Now, read the following sentences out loud for them and after each prompt, give them some time to feel and reflect (ca. 3-5 seconds).
-
- Take a breath through your nose and exhale.
- Feel the ground beneath you.
- Feel how your feet are resting on the ground.
- Your feet are connecting you with the ground.
- Feel how the soles of your feet are strong and powerful.
- Feel how heavy your feet rest on the ground.
- Now, concentrate on your ankles – your calves – your knees.
- Concentrate on your thighs.
- Feel your whole legs.
- Feel how heavy your legs are.
- Feel how warm your legs are.
- Your legs are heavy and warm.
- Take a deep breath.
- Feel your right arm.
- Your right arm is heavy.
- Your right arm is warm.
- Your right arm is heavy and warm.
- The weight and warmth of your right arm feel relaxing.
- Your right arm is heavy, warm and relaxed.
- Now, feel your left arm.
- Your left arm is heavy.
- Your left arm is warm.
- Your left arm is heavy and warm.
- The weight and warmth of your left arm feel relaxing.
- Your left arm is heavy, warm and relaxed.
- Your whole body feels heavy, warm and relaxed.
- Notice how your breath is steady and calm.
- Your breath comes and goes like calm ocean waves.
- No need to control, your breath does everything on its own.
- Now say the following quietly to yourself:
- “I am proud of my feet that connect me to the ground.”
- “I am proud of my legs that carry me through the day.”
- “I am proud of my arms that clear every obstacle in my way.”
- “I am proud of my breath that gives me the strength to prevail.”
- “I am proud of me.”
- “My needs are important.”
- “I am great the way I am.”
- “I am talented.”
- “I am creative.”
- “I am valued.”
- “I am me.”
- “I am ready to take on whatever comes next.”
- Now, take a deep breath and slowly start to move.
- Move your arms, your legs, your feet.
- Open your eyes and stretch.
- Give your learner some time to adjust. Ask them how they feel.
- If you and your learners enjoyed this autogenic training, make it a ritual to find some peace and calmness in stressful times. There are many autogenic training videos/audios available free of charge.
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