A spoken guided meditation by Dr. Nicole Cain that teaches "radical acknowledgement" as a path "from pain to possibility." The recording begins with a paced breathing exercise (four-count inhale/hold/exhale) and then presents seven structured steps to attend to and accept difficult emotions (Create space; It is what it is; Acknowledge your story; Stay in your body; Allow emotions to arise; Thank your mind/body; Notice possibility/changeability). The meditation closes with affirmations of worthiness and an invitation to remain centered. The practice emphasizes noticing sensations, using the five senses to ground, and resisting the urge to rush healing.
Questions this video answers
Seven steps (Steps 1–7).
Chapters
Pain to possibility. To acknowledge is to take back your power to shift from pain to possibility. By radically accepting your circumstances, you are aligning with your highest authority. Your emotions are messages on what needs acknowledged. You release the need to control them or suppress them. Instead, you simply notice here and honor them. Because you know that what you deny will amplify, what you resist will persist, and what you acknowledge will inform your healing. If you are feeling worried, afraid, overwhelmed, stressed or wound up, set aside what you are doing for just a few moments and practice this exercise. Begin by slowly, gently expanding your lungs for four slow counts. And then we hold at the top for four slow counts. And with a sigh, allow your shoulders to drop. Mindfully relax each muscle in your body and exhale for four slow counts. Continue to breathe in this pattern softly, without effort. As you listen to this recording, there are seven steps of radical acknowledgement. Seven steps from pain to possibility. Begin by selecting a struggle, a thought or a feeling that you would like to work on today. For this exercise, practice one at a time. Step 1. Create space. To thoughtfully attend to your pain. Do not try to change it. Do not try to amplify it. Just be in the moment and notice and acknowledge. Step two. Remind yourself it is what it is. Remember, an unpleasant reality is just what it is. By trying to change it, you can create resistance and this could amplify and instead create space. Acknowledge and tell yourself it is what it is. Step three. Acknowledge your story. There are causes of your current experience. Acknowledge your experiences and your reasoning for the way you feel. The way you feel. Your feelings are the result of your story. Your prologue. Up to this point. You cannot change your past. You can only be in this moment. STEP 4. Stay in your body. It's easy to try to separate our thoughts from our mind. But remember, your body has story to share too. If you find yourself detaching from your body, you can use your five senses to come back. Sight, smell, taste, touch and hearing thoughtfully attend. Just notice it is what it is. Your story is part of why you feel the way you feel. Be in your body. Step 5. Allow the emotions to arise. Panic, sadness, restlessness, anger, despair, confusion. And any other emotions and sensations that emerge. You are safe. Your feelings cannot hurt you. Allow them to come in waves. Notice as they approach, as they amplify and peak. And then watch as they dissipate like waves from the sea. Step 6. Show your mind and body respect and attentiveness by saying out loud or in your thoughts, thank you for sharing your suffering. What do you need me to do for you as you notice the feelings, the sensations, the thoughts. Say out loud or in your thoughts. Thank you for sharing your suffering. What do you need me to do for you? Step 7 possibility Notice that your symptoms are somewhat changeable. It can come in waves. The physical symptoms can change. Perhaps your heart speeds up and slows down. Perhaps part of your body may become restless and then that may migrate to another part. Or maybe the tingling in your fingers to your toes. Notice the changeability as it amplifies and shifts like a dance. And remember that something that is changeable can be changed. Acknowledge where you are right now. But then also remember that there is possibility for change even though you're not there yet. Anything that changes is changeable. And it can be so easy to desire to rush that process to get to the end where the change has occurred. And we can look back and reflect on where we were. But where you are are right now is where you are. And acknowledgement is the key for freedom. So resist the urge to rush the process. Allow your thoughts and yourselves and your experience to speak. Acknowledge the pain so that you have possibility. In our last moments together, pause to acknowledge the work that you have done, that you have taken the time to deeply heal, to take back your power to align with your highest self, your whole self. I honor you, I respect you and I thank you for spending this time with your mind and body today. You may remain here for as long as you like. And when you choose to emerge, may you feel calm, confident and centered. And dear soul, always know you are worthy of joy, of hope, of peace and love. This is just the beginning. Sat Sam.
