Mindfulness: Acceptance and Letting Go

Discovering Mindfulness

Yesterday, while I was meditating on the balcony, Cassie came to snuggle against me. A sudden noise made her startle, but she simply lay down again, without ruminating. This moment reminded me how natural... and liberating acceptance can be. Mindfulness is a practice that invites us to be fully present in the moment, without judgment. In this session, we will explore the theme of acceptance and letting go, essential concepts for living a more serene and fulfilling life.

Embracing the Moment

Understanding Resistance

Resistance is a natural reaction to situations or emotions we do not wish to feel. It can manifest through avoidance, denial, or struggling against what is present. In mindfulness, resistance is seen as an obstacle to inner peace.

One day, while I wanted to meditate, Cassie started playing with a leaf falling from the plane tree. Instead of getting frustrated, I observed her play and realized she was teaching me to accept the imperfection of the moment. Sophrology offers a breathing technique: inhale while visualizing tension, exhale while imagining it dissolving, like a wave receding. When Cassie purrs, she doesn't resist her environment. She welcomes it. What if we tried to do the same?

Escaping the Present Moment

To avoid feeling what is present, we often use strategies like distraction, suppressing emotions, or ignorance. These strategies can provide temporary relief, but they do not solve underlying problems and can even make them worse.

I remember a time when I postponed an important task because I felt overwhelmed. Cassie, on the other hand, simply continued to rest in the sun, without worrying about what needed to be done. She reminded me that sometimes, it is good to simply be present.

The Impact of Resistance

Resistance can lead to stress, anxiety, and a sense of unease. It prevents us from fully living in the present moment and enjoying life. By resisting what is, we create an inner tension that can affect our mental and physical health.

One day when I was particularly stressed, Cassie came and sat on my lap. As I petted her, I felt my shoulders relax and realized how tense I had been. Close your eyes and mentally scan your body from your toes to the top of your skull. Where do you feel resistance? Breathe towards this area, as if to soften it.

The Trap of Pleasures

Clinging to pleasures is another form of resistance. When we cling to pleasant moments, we create an expectation that can lead to disappointment and suffering when these moments pass. Accepting impermanence is crucial to living fully.

One evening, as I watched the sunset with Cassie, I realized how much she savored this moment without attaching to it. She simply enjoyed the warmth and light, without worrying about what would come next.

Exercise: Eat a fruit mindfully, noticing each flavor, then observe how the experience naturally fades. The Bhagavad Gita reminds us: 'Act without attaching to the fruits of your action.'

Resistance in Daily Life

Imagine a situation where you are stuck in traffic. Instead of accepting the situation and enjoying the moment to listen to music or think, you might feel frustration and impatience. This resistance to reality can turn a neutral situation into a source of stress.

One day, when I was stuck in traffic, I observed Cassie, who was sleeping peacefully in the back of the car. She didn't care about the destination or how long it would take. She was simply there, in the present moment.

Exercise: Identify Resistance

Take a moment to observe what you feel. Identify the emotions or situations you avoid or fight against. Note them in a journal. By naming your resistance, you can begin to understand and overcome it.

Here is a self-observation grid for your journal:

One day when I was frustrated by a difficult task, Cassie came to snuggle against me. By petting her, I realized that I could accept this difficulty without being overwhelmed.

The Art of Acceptance

Acceptance does not mean resignation or passivity. It is about recognizing and welcoming what is present, without judgment. It is an openness to the experience as it is, without trying to change or deny it.

Here are some myths about acceptance:

1. Acceptance means approval.

2. Accepting is giving up.

3. Acceptance is a sign of weakness.

4. Accepting means you cannot change things.

5. Acceptance is a permanent state.

For example, accepting physical pain allows us to better treat it. Accepting ≠ weakness: it is an act of courage, like Cassie who accepts veterinary care without resistance.

Exercise: Write a letter to yourself for a situation not accepted, starting with: "I acknowledge that..."

Exercise: Mindful Breathing

Sit comfortably and close your eyes. Focus on your breathing for three minutes. Observe the sensations in your body and the thoughts passing through your mind without judgment. If your mind wanders, gently bring your attention back to your breathing.

Vary the anchors with these breathing suggestions:

• Breathing synchronized with Cassie (place a hand on her side, follow her rhythm).

• "5-5" breathing (5 seconds inhale, 5 seconds exhale) for moments of anxiety.

One day when I was particularly anxious, I observed Cassie's breathing. By synchronizing my breathing with hers, I found a calm I didn't think was possible.

Tips for Effective Breathing

1. Find a quiet and comfortable place.

2. Sit with your back straight but relaxed.

3. Close your eyes to minimize distractions.

4. Focus on your breathing.

5. Observe your thoughts without judgment.

6. Gently bring your attention back to your breathing if your mind wanders.

Exploring Acceptance and Letting Go

Acceptance and letting go are practices that can transform our relationship with ourselves and with the world. They allow us to live more fully and reduce stress and anxiety.

Weekly Practices

This week, try to practice acceptance and letting go in your daily life. Use the three-minute breathing exercise every day and observe how it affects your well-being.

Here are some rituals to integrate:

• Morning: 3 mindful breaths before getting up.

• Evening: Note 1 thing accepted during the day (e.g., "I accepted not finishing everything").

• Balcony: 2 minutes of observing birds, letting thoughts pass like clouds.

Like your 1-minute mindfulness breaks, these micro-practices integrate easily.

One day, while I was meditating on the balcony, Cassie joined me. Observing the birds together, I realized how powerful these small moments of mindfulness can be.

My Mindfulness Journal

Keep a journal to note your experiences and progress. Write about the moments when you felt resistance and how you managed to overcome it.

Here are some guided questions for your journal:

• What emotion did I avoid today? How can I welcome it tomorrow?

• What teaching from Cassie or the Bhagavad Gita inspired me?

One day when I was particularly stressed, I wrote in my journal about how Cassie had accepted a difficult situation without resistance. This helped me see things in a new light.

Final Reflections

Acceptance and letting go are skills that can be developed with practice. By integrating these concepts into your daily life, you can find greater inner peace and well-being.

I remember a time when Cassie caught an insect without killing it. She simply observed it before letting it go. This moment reminded me of the importance of acceptance and letting go.

Key Points to Remember

• Resistance is a signal, not a fault.

• Acceptance frees up energy to act (e.g., accepting fatigue to rest better).

• Cassie and spiritual teachings are guides, not demands.

• Resistance is an obstacle to inner peace.

• Acceptance does not mean resignation, but recognition of what is.

• Mindfulness can help us live more fully and reduce stress.

• Cassie, with her calm and presence, reminds us of the importance of acceptance and letting go in our daily lives.