11-Minute Meditation for Acceptance: Let Go of Resistance & Negativity

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This meditation requires us to calm and soften. We first start by centering softening the body and mind, centering ourselves on the breath. It’s best to relax as much as possible in the first part for the rest of it to be effective.

Although the normal human has more than one thing we are resisting or feeling negative about, we’ll focus on one thing in this meditation. But feel free to practice it as much as you like (for all the other resistances). So just choose one thing, and don’t choose the biggest right off the bat. We have to strengthen our acceptance muscles before taking on the biggest things that cause us fear and pain, and all kinds of negativity.

So we think about and feel about this issue or this person. Seeing the problem and then stepping back so that we can watch and sense everything that’s going on inside of us. What is this here to teach us? How are we being nourished through this?

Then realizing that we are not being served by this resistance. And bringing awareness to the place where we can feel it most in our bodies, accepting the fact that it doesn’t do anything but strengthen the issue.

The mantras we chant are “I accept ____.” And then we try for “I am peace.” Or “I am bringing peace and acceptance to _____.” You have to choose which accepting and peaceful mantra is best for you.

The sitkari pranayama to release fiery resistance. We start with mouth open, tongue relaxing just behind bottom teeth and breathe into your open mouth for a count of 5, lifting the chin slowly, letting the head fall back until we are looking up at the ceiling on 5.

Close your mouth and breathe out through the nose for the exhale, and again, through a count of 5, brining your chin back to neutral, finally looking straight ahead on 5.

This is a slow nodding through breath. It is saying yes with your breath, mind and body to whatever Life is bringing you.

Note: you might need to accept your non-acceptance. If you can’t get past resistance once you think about what it is, the first step is to accept that. Over and over. You accept your non-acceptance but know that you will rise above the negativity and resistance.


On this site, I offer short, guided meditations that address specific issues and themes. I use a lot of different techniques from breath work to visualization and mudra. Though I know the benefit of guided meditations, there is a lot to be said for meditating without guidance, and instead either meditating in silence or with music/sound. Sounds can be ultra healing and helpful when it comes to letting the mind relax into the right state for meditation. Just like a guided meditation, they can be a catalyst for a clear and beautiful practice.

I wanted to find the perfect type of sound or music, not only for my yoga classes, but for my own personal meditations. I found two wonderful sources:

  • Isochronic Tones & Binaural Beats: You can get a specific set of tones for any outcome you want to see in your meditation, just like my guided meditations bring you to a certain benefit. These mp3 tracks provide brainwave entrainment in order to bring about cognitive, physical and emotional benefits. These audios reset your brainwave frequency to bring about any number of specific, healing outcomes. I’m a light sleeper so their sleep audios really helped me by adjusting my brainwaves to set up for some delta wave sleep.

  • Paleo Mind: So along those same brainwaves, these beautiful sounds change the way your brain communicates with the rest of your body. They actually change the way you think and feel, and with the help of this music, raise your vibration. We can affect the way the nervous system communicates. And therefore, change the whole game of how we are in the world. Try Paleo Mind if you’re not sure about Isochronic Tones above. These tracks are also geared toward specific benefits like Chakra Healing, Pure Positivity, Deep Sleep, Energy Booster and Total Focus. Love them.

  • Both of the options for brainwave treatment above are instant downloads. So if you’re sick of my voice, then try one of these awesome ways to get the perfect sound for your meditations.


  • Crystals and gems are highly interactive with their environments. They absorb, store and emit energy and information. Because of their stable makeup, they can store all kinds of information and emit it out into the world. They react to the input of someone's energy and information (like a mantra or intention). Likewise, they emit a certain vibration frequency that could alter the energy field (physical, mental, emotional, spiritual) of the person or other energy form in their immediate environment. 

    This obviously leads to energetic change. Healing, uplifting, cleansing, empowering, inspiring, energizing, magnifying, balancing, restoring. Depending on the crystal with its specific benefits and your own intention, a crystal could be your catalyst. Powerful tools for meditation and yoga. I get my crystals from a great source: Click here to shop Sage Goddess Collectible Crystals.


Comment below about your experience with this meditation!

Related: Drop the Resistance, Pick Up the Peace: A Guide to Acceptance {5 Guideposts}

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