Learn The Power Of Acceptance In 1 Hour

Practicing Acceptance Every Day

· Resolutions and goals serve as a guide for our life

· Don’t feel down when you don’t meet some of your goals

· In the end we can instead experience appreciation, so we will have the ability to move forward

· 4 WAYS TO PRACTICE ACCEPTANCE EVERY DAY:

1. Avoid Judgment

2. Always Acknowledge

3. Start With The Self

4. Find The Good

How to Practice Acceptance for Mindfulness

· Acceptance is a very helpful attitude for mindfulness

· Acceptance is not resignation; it is instead acknowledgment

· The emotional pain that comes from a traumatic event, was called the “second arrow” by Buddha

· Engaging in avoidance instead of acceptance, can prolong the pain of this so-called second arrow

· A small bit of acceptance is better than none at all

· Coming to terms with your situation, will help you to be more mindful

· Rate your level of experience for each situation, and then try to increase your acceptance of it

· Acceptance is necessary for change (yes, this is a paradox)

How to Use Mindfulness to Cope with Anger

· Use mindfulness to cope when the anger rises up

· Become aware of the initial physical sensations of anger in your body

· Breathe, close your eyes, and notice your thoughts

· Communicate with “I” instead of “You” statements

· Be mindful by looking out for angry thought patterns

· USE THE “R.A.I.N.” ACRONYM TO PRACTICE MINDFULNESS:

1. RECOGNIZE a strong emotion is present

2. ACCEPT the emotion is there

3. INVESTIGATE thoughts, emotions and physical sensations

4. NON-IDENTIFY with the passing emotion

Focusing on the Present Moment

· The present moment is all we have

· Stop fixating on the future or the past; focus on the now

· Wherever you go, acknowledge that you are totally there

· You have 3 options: (1) leave the present situation, (2) make a change in it, or (3) simply accept it

· When you accept, you can act upon your situation

· Acceptance means you embrace your situation fully

· Focus on the positive, not the negative; avoid “fight or flight” response

· Don't complain, just adapt; let go of your past so it doesn't ruin your present or your future

· By living in the current moment, we experience freedom and relaxation

Self-Fulfilling Prophecy and the Present Moment

· A SELF-FULFILLING PROPHECY is a belief or expectation about a future event that manifests because the person holds it in their mind

· Look at classic example of Oedipus and his father Laius

· Self-fulfilling prophecies can lead to cycles of thought and behavior

· The cyclical nature of self-fulfilling prophecies can also play a role in developing and deepening depression

· Self-fulfilling prophecy can positively shape communication and have a profound effect on relationships

· In knowing these tendencies, we should choose how we respond to certain stimuli in both the present and the future

How to Live in the Present Moment

· The modern world can create anxiety and stress levels to rise

· By CONSCIOUS AWARENESS, you can focus more on “THE NOW”

· Being present in the “HERE AND NOW” helps us to be more mindful and avoid thinking of past and future problems so much

· Living in the now can be difficult, since media and messages focus a lot on the past or the future

· For a healthy mind, we need to “balance” the past, present and future

· To do this, think of past events or future expectations in small doses

· Therefore we can live in the present yet still plan for the future

Accepting Emotions Improves Mental Health

· Be aware of your emotions and accept them for what they are right now

· Accepting emotions means also accepting that emotions will change

· EMOTIONAL ACCEPTANCE refers to the ability to be mindful

· MINDFULNESS means our ability to focus attention on experiences occurring in the present moment

· Being mindful increases our focus, our ambition, our compassion, and our ability to experience happiness more often

· MEDITATION helps us with emotions; Meditation is the tool through which we develop the skill of mindfulness

· MINDFULNESS MEDITATION can teach our minds to maintain focus and awareness of the present moment

· Meditation can even support formation of new connections in the brain

Acceptance and Letting Go

· Letting go involves a conscious choice of releasing all doubt, fear and worry about a situation or outcome.

· Deciding that you will no longer ruminate on things outside of your control is important for letting go

· You can accept what is happening right now and not worry about what comes up tomorrow

· Realize that wherever you are right now is okay

· 5 WAYS TO LEARN TO LET GO:

1. Expression

2. Control

3. Forgiveness

4. Acceptance

5. Presence

Using Present Moment Awareness to Deal with Anxiety and Worry

· Present moment awareness can cut down on how much you worry

· 6 STEPS TO FOCUS ON THE PRESENT AND REMOVE ANXIETY:

1. Improve acceptance

2. Cultivate non-self-consciousness

3. Enhance your engagement

4. Practice savoring things

5. Focus on the breath

6. Find the flow

· 5 EXERCISES FOR PRESENT MOMENT AWARENESS:

1. Mindful Body Scan

2. Daily Goal Visualization

3. Journal Writing

4. Mindful Daily Review

5. Nature Walks

Accepting Others for Who They Are

· This is a different kind of acceptance, but it’s still acceptance

· Accepting people for who they are is important for healthy relationships

· Humans are judgmental by nature; we need to focus less on our own ego

· Every other person is someone you can learn from

· It’s better to focus on ourselves instead of trying to change others

· If we are open-minded enough to explore our differences, then we can get along better with others

· We also need to respect other’s boundaries just as we would want them to respect our own