A few years ago I started a meditation practice, at the time I felt adrift and uncertain about how to move forward professionally, I was in a in-between kind of space, and was hoping it would give me more clarity and direction in my life and career. Meditation for self-acceptance gave me far more than just clarity; it has gifted me with a much quieter mind, the ‘golden pause’ as I like to call ‘responding instead of reacting’ in difficult situations. I have become very fond of my morning meditation practice as it gives me the opportunity to have some calm and reflective time before I start my day. It’s also become an important daily ritual to live with intentionality and more purpose. Below I discuss the benefits of meditation, as well as some meditation practices that you can try.
The benefits of meditation for self-acceptance:
Reduces stress and anxiety: One of the most well-known benefits of meditation is its ability to reduce stress and anxiety. Meditation for self-acceptance helps to calm the mind and relax the body, which can lead to a decrease in stress hormones.
Improves focus and concentration: Meditation can improve your ability to concentrate and focus on tasks. Regular meditation practice can increase the density of grey matter in brain regions associated with attention and concentration.
Enhances emotional well-being: Meditation for self-acceptance can help improve emotional regulation and reduce negative emotions such as anger, depression, and anxiety. This can lead to an overall improvement in emotional well-being.
Lowers blood pressure: Meditation has been shown to have a positive effect on blood pressure. It can help to reduce both systolic and diastolic blood pressure, which can lower the risk of cardiovascular disease.
Boosts immune function: Meditation has been shown to have a positive effect on the immune system, increasing the production of antibodies and boosting overall immune function.
Improves sleep: Regular meditation practice can help improve sleep quality and reduce insomnia. Meditation helps to calm the mind and relax the body, which can lead to better sleep.
Increases self-awareness and gives us a golden PAUSE: Meditation can help to increase self-awareness and understanding of one’s own thoughts, feelings, and behaviours. This increased self-awareness can lead to better decision-making and an overall improvement in well-being.
Overall, meditation for self-acceptance is a powerful tool for improving both physical and mental health, and can be beneficial for anyone looking to reduce stress, improve focus, and increase overall well-being.
The power of meditation for self-acceptance combined with intention setting:
Intention setting can help you focus your energy and attention on what’s most important to you. Whilst meditation is about becoming the observer – or witness of your thoughts – which means detaching from your thoughts – intention setting directly after a meditation session is very useful when our fear-base-thinking or censoring thoughts are now quieter and you have gained some detachment from these thoughts.
In summary, by detaching from unhelpful fear-based-thoughts or censoring thoughts we are able to courageously (and with clarity) decide how we want to show up in our day and work towards our higher-self goals and purpose.
Below I share some well known meditation practices you can try on, and decide which one is the best fit for you.
My mindfulness/ embodiment meditation:
This meditation is one that I have put together from a few different elements I have clobbered together from various meditation methods I have explored throughout my practice. This combination just works really well for me and involves paying attention to the breath, bodily sensations, and thoughts and emotions as they arise, and it becomes a powerful practice to notice without attaching to any one thought or feeling.
Meditation: visualise that your exhalation (breath out) starts at the base of your spine travelling along the front of your spine up, and exits from your 3rd eye (just above the centre of the forehead) whilst you silently say the sound ‘muh’. Then during the empty moment of the breath (the pause between last breath out and next breath in) you silently say the word ‘one’, elongating the ‘n’ sound: ‘nnnnnnnnn’. Whilst doing this you are also still actively ‘watching’ the back of your eyelids and noticing the sensations in your body. When it is time for your next inhalation (wait for the first sign of air hunger) inhale focusing on the expansion of your ribcage like an umbrella opening, keeping your shoulders and neck soft and relaxed.
My meditation practice summarised: Repeat the process with your next breath, and keep practicing ‘wrapping’ all these awareness into one awareness 1) what you can see even though your eyes are closed 2) what you can feel in your body. 3) and noticing when to take the next breath, along with the silent ‘muh’ on the inhalation, and silent ‘one’ on the exhalation.)
Transcendental Meditation for self-acceptance:
Involves repeating a mantra or sound silently to oneself in order to achieve a deep state of relaxation and transcendence.
Often practiced for 20 minutes twice a day.
Can help reduce stress and anxiety, improve mental clarity and creativity, and promote a sense of inner peace. Here is a link o a Transcendental Meditation with some beautiful visuals
Loving-Kindness Meditation:
Focuses on cultivating feelings of love, compassion, and kindness towards oneself and others.
It involves visualising oneself and others as happy, healthy, and at peace.
Practicing a loving-kindness meditation can help reduce negative emotions such as anger and resentment, and increase feelings of connection and empathy towards oneself and others.
Here isa link to a loving-kindness meditation you can watch/ listen to:
My best tips for succeeding at meditation:
Start small: Begin with just a few minutes of meditation each day and gradually increase the time as you become more comfortable. Consistency is key, and it’s better to practice for a few minutes each day than to do a long session once a week.
Find a comfortable posture: Find a comfortable sitting posture that works for you, whether it’s sitting on a cushion or chair, with your back straight but relaxed. It’s important to be comfortable but also alert and focused.
Choose a quiet space: Find a quiet space where you won’t be disturbed or distracted. This can be a designated meditation room or simply a quiet corner of your home.
Consider using guided meditations: Using guided meditations can help you get started and stay focused. There are many apps and websites that offer guided meditations, and you can choose from a variety of styles and lengths.
Be patient and non-judgmental: Don’t get discouraged if your mind wanders or if you find it difficult to focus at first. This is normal, and with practice, it will become easier. Try to be patient and non-judgmental with yourself.
Make it a habit: Make meditation a part of your daily routine, whether it’s first thing in the morning or before bed. This will help you to establish a regular practice and make it a habit.
Stay motivated: Find a community or a teacher to help keep you motivated and accountable. You can also set goals for your practice and track your progress over time.
Remember, meditation is a practice, and like any practice, it takes time, patience, and commitment to succeed. But with regular practice and a positive attitude, you can experience the many benefits of meditation.
I hope you found this article helpful, please share it if you did, or let me know your thoughts and feedback on it.
In dedication to your radiant health & well-being,
Marlien Wright
References:
Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045–1062.
Hofmann, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-kindness and compassion meditation: Potential for psychological interventions. Clinical Psychology Review, 31(7), 1126–1132.
Hutcherson, C. A., Seppala, E. M., & Gross, J. J. (2008). Loving-kindness meditation increases social connectedness. Emotion, 8(5), 720–724.
