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At any given moment, we experience sensations, thoughts and emotions, some of which are pleasant and some of which are not. This diversity of experience is part of the fullness of being human. By allowing for the truth of this moment, just as it is, we avoid the pain of resistance, suppression or avoidance. We touch the quality of contentment and experience great peace.
In this guided meditation with Sean Fargo, we’re invited to explore what it is like to welcome each moment as it arises, with a kind and open curiosity. We practice relating to everything in our awareness as if it was fresh and new, absent of our prejudice, judgment and expectation.
Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.
Find hundreds more guided audio meditations or download 200 meditation scripts to expand your personal practice, or to share with others.
In mindfulness practice, we don’t merely pay attention, but practice observing with a kind and welcoming attitude. In this guided meditation, we begin by placing our awareness on sensation in the body. We practice being present with all of it, regardless of whether it is pleasant or not. We then do the same for sensation in and around the heart, and for our emotions.
By welcoming this moment as it is, fresh and free from our past history, stories or judgments, we practice acceptance. Acceptance in this case is not a passive, uninvolvement in life but, rather, quite the opposite. By accepting this present moment, just as it is, we connect to the truth of reality.
We lose much time and energy fighting our present circumstances. We grasp to the sensations and feelings we don’t want to end, and we fight or resist what we wish wasn’t happening. Though we may think these tendencies serve us, grasping and resisting is a losing battle that only ends in pain.
We may not like this moment, but when we welcome it as it is, we build stability, resilience and open heartedness. No longer in opposition to reality, we connect to the potential of contentment. We open to the possibility that this moment is exactly what we need to grow. As we practice this welcoming, we begin to see that it is not what happens that predicts our pain or pleasure but how we relate to what is happening. To welcome this moment is a process of welcoming ourselves home, where everything is perfect.
Practice mindfulness of this moment, just as it is, with these additional free mindfulness resources:
About Sean Fargo:
Sean Fargo is a former Buddhist monk and the founder of Mindfulness Exercises. The online platform, which has shared free and premium mindfulness resources with over 3 million people worldwide, has now certified over 500 Mindfulness Teachers.
Sean is the lead instructor for the teacher training program, a unique self-paced approach which invites world-renowned mindfulness teachers to share their insights and experiences. Sean has taught mindfulness and meditation for corporations including Facebook, Google and Tesla and for health and government organizations, prisons and hospitals around the world.
