Self-acceptance meditation Script 1

Many of us spend a lot of time judging ourselves and feeling bad about who we are.

But with mindfulness practice, we can look at our feelings in a more compassionate way.

A meditation called self-acceptance will help you see the value in who you are. Close your eyes and find a comfortable posture in which to sit.

You can focus on the chest, abdomen, or nostrils. Bring your awareness to the sensation of the body breathing.

Spend a few moments bringing awareness to the feeling of the body. Imagine you are a child again, standing on the beach, looking out at the ocean.

Notice that you are standing on the sand, surrounded by water. How do you feel about being in the water? What does the water do for you?

It doesn’t seem very inviting. But as you watch, you realize that the water is always there, and it supports everything. It is neither good nor bad. It just is. The same goes for the air you breathe.

With this understanding, you can accept the air you are currently breathing. Now open your eyes and notice the quality of the air, appreciating how it provides life-supporting oxygen for you.

In the same way, you can learn to accept yourself as you are. When you feel ashamed of yourself, you can see that your shame is like the sea.

It supports nothing. If you hate yourself, then the hatred is like the air that you breathe. It only serves to separate you from others.

It makes no difference if you are a good person or a bad person; it just doesn’t serve you.

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Self-acceptance meditation Script 2

Acceptance is a vital part of being a fully present human being.

It can mean many things to different people. It is not necessarily about being happy with how you look, or whether you have made mistakes.

It is about being willing to accept yourself just as you are. It is about allowing yourself to be exactly who you are right now, and not wanting to change anything.

You can practice acceptance by focusing on something you like about yourself, something small or large. Take some time to think about what you like about yourself.

Make a list, or close your eyes and imagine that you are doing so. Be with the image of what you like about yourself for as long as feels comfortable.

Try to not make any judgments, but to stay in the moment and enjoy it as it is.

After you have spent a few minutes with this, you can do the same with something that you would like to change. Perhaps it’s your body weight or the way you speak. You can be with the experience of wanting to change this part of yourself.

Just acknowledge it, and move to the next part of this practice.

Continue with this until you are done practicing acceptance.

Self-acceptance meditation Script 3

The practice of self-acceptance begins with self-compassion. It acknowledges where we are and what we are capable of doing right now.

This meditation offers an opportunity to practice self-acceptance.

When you practice, you offer kindness to yourself. This is because you are already accepting of yourself.

There is no need to look outside of yourself for a higher standard to live up to or for the approval of others.

By practicing self-acceptance, you cultivate an inner knowing and a peace that doesn’t depend on anything outside of yourself.

It is easy to practice self-acceptance when you are aware of your strengths and weaknesses, when you see your strengths as strengths and your weaknesses as weaknesses.

You can use phrases such as “I accept myself” or “I accept who I am.” Notice the sensations in your body as you practice self-acceptance.

What do you notice about the sensations of being in your body? If you are facing forward in your meditation, notice the sensations of being there. How does it feel to be in the room?

How does it feel to be holding this meditation book in your hands? Feel the sensations of your body, and notice what you like about them. Bring this feeling to mind when you practice self-acceptance.

You can practice self-acceptance by saying:

I accept myself. I accept who I am.

I accept how I feel. I accept the ways I am. I accept my limits.

I accept my potential. I accept my mistakes. I accept my needs.

I accept my beliefs. I accept my fears. I accept my feelings.

I accept my flaws. I accept my successes. I accept myself as a whole person.

I accept this moment. I accept this breath. I accept my life.

Practice self-acceptance for a few minutes. Close your eyes, and open your attention to your own breath. Simply rest in the present moment with awareness.

Click here to get back to the list of self-compassion meditation scripts

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