TODAY’S LESSON
Acknowledge, Accept, Allow the experience to be there, just as it is.

Jump to: Weekly Meditation | Journal Prompt | Affirmation

Today’s lesson you’ll learn:

  • Why Acceptance is the heart of Resilience.
  • How to reduce your suffering by avoiding the second arrow.

Acknowledge, Accept, Allow the Experience to be there just as it is. This is the “A” of the RAIN tool.

This is the heart of Resilience. Resilience is the ability to withstand adversity and bounce back from difficult experiences.

It doesn’t mean you don’t experience stress or pain. Resilience is the ability to work through pain without creating added, or unnecessary suffering.

Today – While yesterday you labeled your emotions and feelings, today Acknowledge how they feel in your body (sharp, dull, big, small, hot, cold, light, heavy). Imagine you are a Planet Earth narrator, describing this experience without judgment or bias. You can also practice this while testing yourself like taking a cold shower, resisting an urge like reaching for your phone, or by pushing through a little longer when you’re ready to give up on a task.

Practice Today’s Lesson While Listening to this Week’s Meditation

Guided Acknowledge and Acceptance Meditation

You can use this guided meditation or any guided meditation, or even practice without a guide

Daily Journal Prompt


Ponder this question: Can you be in pain and happy at the same time?

Daily Affirmation

I turn failure into wisdom and pain into beauty.

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