Welcoming All of You

Let's begin by finding a comfortable position, whether sitting, lying down, or even standing if that feels right for you. Allow your eyes to gently close if it feels safe and comfortable to do so. Take a deep, cleansing breath, inhaling through your nose and exhaling through your mouth. As you exhale, feel your body settling into your chosen position, letting go of any tension or stress you may be holding.

Now, bring your attention to your breath, noticing the sensation of the air moving in and out of your body. Don't try to change or control your breath; simply observe it as it is. If your mind starts to wander, gently guide it back to the present moment, anchoring yourself with the rhythm of your breath.

As you continue to breathe, expand your awareness to encompass your entire experience in this moment. Notice any thoughts, emotions, or physical sensations that arise. Whatever you observe, silently say to yourself, "You are welcome here, too." Whether it's a pleasant thought, a challenging emotion, or a physical discomfort, meet it with openness and acceptance.

Remember, welcoming an experience doesn't mean you have to like it or want it to stay. It simply means acknowledging its presence without resistance or judgment. As you continue to observe your inner landscape, keep extending this invitation: "You are welcome here, too."

If you find yourself getting caught up in a particular thought or feeling, gently redirect your attention back to your breath and the present moment. Then, once again, open your awareness to whatever arises, greeting each experience with that same phrase: "You are welcome here, too."

As we near the end of our meditation, take a few more deep breaths, savoring this practice of radical acceptance. Slowly begin to bring your awareness back to your surroundings, noticing any sounds, sensations, or smells in the room. When you feel ready, gently open your eyes and take a moment to appreciate your own presence.

Remember, you can carry this practice with you throughout your day. Whenever you notice yourself resisting or pushing away an aspect of your experience, silently offer that welcoming phrase, "You are welcome here, too." By embracing all of who you are, you cultivate a deeper sense of wholeness and inner peace.

Thank you for joining me in this meditation. May you continue to meet each moment with openness, compassion, and acceptance.