1. Radical acceptance meditation
Radical acceptance is a liberating practice used in Dialectical Behavior Therapy that helps a client face a reality that may be very painful.
The goal of this visualization meditation is to see a situation for what it is, more objectively than emotionally (Linehan, 2014). While doing so, this meditation can help create a sense of peace and calm around this new clarity. Let’s get started:
“Let’s begin by sitting in a comfortable private space. Make sure you are sitting or lying in a position that makes you feel relaxed and prepared for what is to come.
Take a deep breath in, then slowly release it until your lungs are completely empty and again, take a deep breath in, and slowly exhale, in and out.
On this next breath in, I want you to imagine a bright light in front of you. It is full of peace and love. Breathe that light deep into your lungs and then release it and breathe out all of the darkness, pain, frustration, all that has been living inside of you.
Take another deep breath in of that beautiful light of peace and love, now breathe out the dark smoky emotions that you’ve been holding on to. It’s okay to let them go one last time.
Now begin to breathe normally. Follow this visualization in the first person in your mind as if I am speaking for you.
‘There is a situation that is really bothering me. I may have ignored it, or I may have actively denied it, but I’m ready to begin to accept it as the way things are.
This is my first step. I accept what is.
I acknowledge what is real.
I am aware of what has happened.
Sometimes I feel sad, scared, angry, and even helpless when I think of it, but I’m okay with those feelings. I know they will pass.
I accept this is where I am right now.
This doesn’t mean I’m happy with it or that I approve of it.
Things are simply the way they are.
I’m going to allow myself to just be with it for now. I don’t have to change anything right now.
I don’t have to do anything.
I’m just going to breathe.
I’m going to take a journey. I’m going to imagine I’m a bird.
I can see myself fully. I can see the color of my feathers. I can feel my beak and my feet.
I’m happy and safe as a bird, but I can still see and understand everything.
I’m going to slowly lift off the ground and fly above my problem so I can see it clearly.
I’m just an observer. I’m just a bird looking at this situation, and I’m going to fly freely and see all parts of this situation and all the people involved.
A challenge may have multiple causes. Often, things aren’t simple. So as this bird, I’m going to just stay above the situation and look at it in detail.
There is no judgment. I am just an observer. I don’t have to fix anything today.
I just need to see all of the pieces that played a part in making this situation happen. I can see the things others have done and the things I’ve done that helped this situation arise.
I’m making peace with it.
I can also see how the environment and other social factors made this happen.
I’m making peace with that. I can see it all clearly.
I can see the part that others played. I can also see the part that I played in making this happen. I can see what was in my control. I can also see what was not in my control. I can see it so clearly.
Now I can come back and put both feet on the ground. I can be myself again.
I know what is true and I stand in this truth.’
You are returning from this journey now. Begin to move your fingers and toes, and take your time to come back to your body.
Slowly open your eyes.”
What our readers think
Thank you for writing this and including sources! This helped me write a college essay on visualization meditation for creatives.
Great Post.