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Cultivating Radical Acceptance

Guided Meditations led Tara Brach

The following meditations, drawn from classical Buddhist practices, awaken us from the trance of sepa-

ration and fear. Whether the trance arises from a sense of unworthiness, victim-hood, endless striving

or compulsive behavior, it prevents us from rcalizing and living from the radiance and fullness of our

being.

Radical Acceptance is a pathway home. These practices train us to meet life s joys and sorrows with an

awake and open heart. In those moments when we tap into unconditional loving presence, we redis-

cover the freedom and peace of our true nature.

The ground of any meditation is a sincere attitude. Take some moments at the beginning of each prac-

tice to ref lect on your intention-what really matters to you. As one Zen master said, The most

important thing is to remember the most important thing. When you are connected to the heart s

deepest intention or longing, your meditation practice becomes a current of homecoming, revealing the

truth, awakeness and love that are always, and already, here.

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1 VIPASSANA MINDFULNESS MEDITATION

The Buddhist practice for developing mindfulness is called Vipassana, which means seeing clearly in

Pali, the language of the Buddha. Mindfulness is cultivated as we intentionally bring a non-judgmental

attention to the moment to moment unfolding of experience. The gift of mindfulness is the blossoming

of our natural wisdom and compassion.

The particular sensations, emotions or thoughts that arise when we practice Vipassana are not so impor-

tant. By quieting our minds and paying attention to our experience, we develop the capacity to relate to

whatever arises-in meditation and daily life-with clarity and kindness. As the practice of mindful

presence deepens, it gives rise to a natural and liberating realization into the nature of reality and the

truth of what we are.

2) T HE P OW ER OF YES

Suffering arises when we resist the life of the m

tance in which we willingly allow our thoughts,

not mean we are approving of something or be

i sactually happening. In the moments we sayY

tance becomes surrender into truth. By surrend

nature

It is important to remember that it is not alway

traumatized in the past, old feelings of terror m

balance or resiliency in a particular moment to

times it may be more compassionate ro find so

trusted friend, walking in nature, lisrening ro m

moment s e xperience with the unconditional ac

E M BR AC IN G L IF E W IT H A S

In statues and pictures the Buddha is o ften dep

joys and sorrows. Meditating with the image, f

towards fight or flight: and directly reconnect

source.

When we create the inner atmosphere of a smi

moment experience. Rather than a full s mile-

soften your eyes and assume the half-smile of t

a direct and powerful way to reawaken the hear

4

R A DIC A L A C CE PT AN C E O F

We cultivate Radical Acceptance of pain by rel

ing them with open, clear awareness . This exer

physical pain.

If you find that pain feels like too much, rath

response be compassionate. In moments of acu

tion away from the pain, or to take care of you

you are able, begin again.



5 TONGLEN TRANSFORMING SUFFERING INTO

As you practice bringing gentle mindfulness to pain, your ability to meet l

gtoW stronger. You ll be able to let go of resistance more readily, and discov

midst of whatever is arising. Presence in the face of pain dissolves the per

struggling self-a self who is at war with life. What s revealed is a tender o

living and dying.

The Tibetan practice ofTonglen cultivates the ail-embracing heart of comp

taking in and sending out. Linked to the flow of the breath, this practice

to suffering-your own and that of all beings-and offer relief and care.

In addition to formal practice periods, whenever you become aware of suff

Tonglen. Right on the SpOtyou can breathe in, letting yourself feel the im

hurt, anger or fear. Then by exhaling, you release the pain into the opennes

prayer for relief. In this way, you enlarge the field of compassion for all bei

ing.