A 12-minute meditation to meet yourself where you are—right now

Mindfulness-based stress reduction instructor Cheryl Jones guides us through the practice of cultivating self-acceptance in all life circumstances.

Mindfulness meditation involves being willing to be with ourselves as we are. It offers a way to learn how to work with yourself, not on yourself, especially if you are being treated for perfectionism.

So what does it look like to just meet yourself, no matter what’s going on or how you’re feeling?

In this guided practice p Cheryl Joneswe can begin to notice everything that happens within us and around us with curiosity and kindness. Mindfulness reminds us that not everything needs to be “fixed” – and very often our return to wellness begins when we stop trying to change ourselves and simply accept where we are with care and attention.

Meditation to meet yourself where you are, no matter what

Read the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

1. Find your way to an upright and dignified posture. Close your eyes or lower your eyes in a soft gaze. Place your feet on the ground and relax your arms at your sides. Put your hands on your knees. Gently pull your shoulder blades together so your chin is parallel to the floor. Lift the top of your head to the sky. Maybe soften the stomach and jaw.
2. Notice how it feels to stop. Notice how it feels to sit in this purposeful posture at this moment, in this space. And perhaps take a moment now to welcome yourself into your practice, acknowledging your willingness to be there for yourself in this way.
3. Notice that you are breathing. There is no need to alter or manipulate the breath in any way. Allow the breath to be what it is here and now. Just watch your inhale and exhale.
4. Pay attention to where you feel the breath. You may know that air moves into the nostrils and upper lip. You may feel a gentle expansion and contraction of your ribcage and ribs. You may feel your stomach rise and fall. Allow your attention to dwell on the sensation of the breath as it flows into and out of the body.
5. As you sit here with your attention on your breath, just meet yourself. You can notice the thoughts that are going through your mind. No need to block thoughts. Rather, see if it is possible to let the thoughts pass through the mind one by one. Let go of any need to label thoughts as positive or negative. Good or bad. Find a neutral way to be with your thoughts. See if it is possible to be aware of thoughts without grasping and clinging to a single thought. And also without rejecting or rejecting any particular thought.
6. Now shift your attention to any feelings that may be present in this moment. Inhale and exhale. Acknowledge any feeling for what it is. Sometimes we have feelings about our feelings. We may feel that one feeling is normal or acceptable and another is not. All feelings are acceptable.
7. Now bring your attention to the sensations in your body. Warmth. It’s cool. Tingling. Crowded. Pulsation. Relaxation. Hunger. Fullness. Pay attention to what is happening inside the body at this moment. Do it with patience and kindness. Explore strong and subtle sensations with curiosity.
8. As you breathe in and out, notice if your posture has changed. And then make any adjustments you want. Allow yourself to tune in to the body as it is.
9. Now focus your attention only on your breathing. And as we come to the end of this practice, complete three more full cycles of breathing. Be as present as possible for everyone. Remember that this place of awareness is always available to you because it is within you.
10. When you feel ready, allow your eyes to gently open if they were closed. Familiarize yourself with the environment and get ready to rebuild the day. Maybe set an intention to draw attention to everything you do and every interaction.