A mindfulness meditation practice where you cultivate awareness and acceptance of whatever arises in your experience. Find a comfortable and quiet place where you can sit or lie down without distractions. When you're ready, we can begin:

1. Find a comfortable position, either sitting or lying down. Close your eyes and take a few deep breaths to relax your body and settle your mind.
2. Start by bringing your attention to your breath. Notice the sensation of the breath as it enters and leaves your body. Observe the natural rhythm of your breath without trying to control it.
3. Now, shift your attention to whatever physical sensations are present in your body. Scan your body from head to toe, noticing any areas of tension, discomfort, or relaxation. Simply observe these sensations without judgment or the need to change them.
4. As you continue to bring awareness to your body, you may also become aware of any thoughts, emotions, or images that arise in your mind. Notice them without getting caught up in their content or getting carried away by them. Observe them as if you were watching clouds passing by in the sky.
5. If you find yourself getting lost in thought or caught up in a particular emotion, gently bring your attention back to your breath or the physical sensations in your body. Use your breath as an anchor to ground yourself in the present moment.
6. Now, expand your awareness to include the sounds around you. Notice any sounds that you can hear without labeling or judging them. Allow the sounds to come and go, just as you let your thoughts and emotions come and go.
7. As you continue to practice, you may notice resistance or discomfort arising. This is normal. Instead of pushing away or avoiding these experiences, embrace them with kindness and curiosity. See if you can bring a sense of openness and acceptance to whatever arises in your awareness.
8. Throughout the meditation, remember to be patient and gentle with yourself. Mindfulness is a practice, and it's okay if your attention wanders or if you find it challenging to stay present. Each time you notice your mind has wandered, gently bring it back to the present moment.
9. Continue practicing in this way for a few more minutes, allowing yourself to be fully present with whatever arises in your experience—whether it's physical sensations, thoughts, emotions, or sounds.
10. When you're ready to end the meditation, take a few deep breaths and slowly bring your awareness back to your body. Wiggle your fingers and toes, and when you're ready, open your eyes.

Remember, this practice is about cultivating a nonjudgmental awareness of your present moment experience. Allow yourself to be fully present with whatever arises, without trying to change or fix anything. With regular practice, you can develop greater mindfulness and acceptance in your daily life.