The Book of Joy

by Dalai Lama XIV

Acceptance—A Meditation Any possibility of joy requires an acceptance of reality. As the Archbishop and the Dalai Lama both explained, this is the only place from which one can start to work for change, personal or global. Meditation is a practice that allows us to accept our life moment by moment without judgment or the expectation for life to be other than what it is. Sit comfortably, either on a chair with your feet on the ground, or cross-legged. You can rest your hands on your legs or in your lap. Close your eyes and take several long breaths through your nose. Feel your stomach rise and fall as you breathe into your belly. Pay attention to what you hear around you. Notice how the world is alive with sound. As thoughts about these noises arise—judgments, assessments, irritations—let these observations and evaluations drift away. Release your focus on your breath and, while staying in the present moment, notice as any thoughts or feelings arise. Perhaps you will notice some discomfort in your body or have a feeling arise, or you may have a thought about what you need to accomplish or remember to do today. As the thoughts come up, let them float away without judging them or getting caught up in them. Begin to start seeing thoughts as thoughts without identifying with them. Just observe each moment without judgment. Think of a situation that you are having a hard time accepting. Perhaps it is your difficulty finding a job or a life partner, or it may be a friend’s illnes...