@masterraalkivictorieux Master Ra’al Ki Victorieux
Fostering radical acceptance helps us face reality without judgment and heal emotionally. 🌟 Learn to embrace your emotions and live with compassion for yourself. 💖 #RadicalAcceptance #MentalHealth #Wellbeing https://wp.me/p3JLEZ-9ln
Da click aquí para leer la versión en español: Aceptación Radical
Radical acceptance is a transformative practice that allows you to confront reality consciously and without judgment, facilitating your emotional and mental well-being. In a world filled with uncertainties and challenges, learning to embrace our emotions and circumstances can be the key to reducing suffering and increasing our resilience. Through practical exercises and deep reflections, this content will guide you on a journey toward self-acceptance, promoting a compassionate approach to yourself and strengthening your ability to create alternatives that enrich your life. Do not underestimate the power of radical acceptance; by adopting this technique, you might find a sense of freedom and peace amid chaos. We invite you to immerse yourself in this powerful tool to transform your relationship with yourself and the world around you.
Fostering detachment and responsibility for better mental health
We can face reality if we start by giving ourselves the opportunity to be present, without harsh judgments. What am I refusing to accept? What behaviors do I engage in to evade or attack what I do not want to accept: manipulation, tantrums, running away, escaping, drinking, aggression, manipulation, etc.? How do I suffer by not accepting reality? In what ways can accepting what is benefit me? What challenges can I set for myself to open up to radical acceptance?
Radical acceptance is a technique from Dialectical Behavior Therapy (DBT) that consists of accepting reality without judgment, even when it is painful or difficult. This practice helps reduce the emotional burden of situations that can generate resentment, anger, hatred, or shame. Unlike conventional acceptance, which may involve passive resignation to circumstances, radical acceptance is a conscious and active act of allowing things to be as they are in the present moment.
“When our first reaction to physical pain is fear and resistance, rather than Radical Acceptance, the chain of reactivity that follows can consume us. When we believe that something is wrong, our world shrinks, and we lose ourselves in the effort to combat our pain. This same process also occurs when our pain is emotional: we resist the unpleasant sensations of loneliness, grief, and anger. When we react with fear to pain, whether physical or emotional, we withdraw from a bodily presence and enter the suffering of trance. When the pain is traumatic, the trance can become full and sustained. The victim, driven by fear, withdraws from the pain of the body to such an extent that the conscious connection between body and mind is broken. This is called dissociation. We all disconnect from our bodies to a greater or lesser degree; but when we live gripped by the fear of supposed omnipresent dangers, the road back can be long and complicated.” Tara Brach
Radical acceptance involves:
- Accepting the present moment
- Confronting emotions and circumstances without trying to change or avoid them
- Stopping the struggle against reality
- Accepting that pain and discomfort are part of life
- Recognizing that you cannot control everything, but you can control your reactions. Being less reactive and more proactive.
Radical acceptance can be useful for mental health because:
- It helps foster resilience
- Encourages reflection with detachment, self-compassion, and the creation of alternatives for the future
- Helps you feel lighter and relieved
To radically accept emotions, you can: observe them, step back, not let yourself be overwhelmed by them, try to experience them like a wave that comes and goes, and not block or suppress them.
You can also seek professional help, such as a therapist, to gain a new perspective on problems.
Exercises
“What You Resist, Persists.” Carl Jung
The inherent nature of our consciousness is to know what is happening. The inherent nature of our heart is care. Like an endless ocean, we have the ability to embrace the waves of life as they move through us. Even when the sea is turbulent with the winds of insecurity and doubt, we can find our way home. Amid the waves, we can discover our wide and awakened consciousness.
- Worksheet 1, questionnaire for radical self-acceptance
- 5 Realities that I refuse to accept, that I consider “this shouldn’t be this way” or “I shouldn’t feel this,” constantly evading, and even stubbornly. Is it a reality that affects my physical, emotional, mental, or spiritual well-being? Remember, “This is what happened. It cannot be changed. It is what it is.” Furthermore, the longer you let a problem advance without acting accordingly, the worse the situation will become.
- 5 Behaviors I exhibit when I refuse to accept a reality. For example: evading with food or drink, having insomnia, manipulating, arguing, giving up, or creating drama.
- 5 Ways I suffer when I refuse to accept reality. In what ways do I resist? Do I carry denial as a weight in my body, on my shoulders, in my back, or in some tension or physical pain? Do I feel disappointment, sadness, grief, or other emotions? Accept it, acknowledge it, allow yourself to feel those feelings and understand that it is okay. Do not shoot the messenger; your emotions are messages, listen attentively. Write anything specific about these thoughts and feelings.
- 5 ways I can accept that reality. How can I accept it in my thoughts, emotions, and body? What can I say to help me accept reality? What can I do to help me accept what is—mindful breathing, prayer, meditation, visualization? How would I feel accepting what is real and letting go of the weight of denial, of resistance? How would the world feel if I could accept the truth? Despite the pain… what makes it worthwhile to live? Remember and appreciate what you have here and now.
- Worksheet 2, questionnaire for radical self-acceptance
- What happened? What is the situation I refuse to accept? Write a description of the facts, and remember: “This is how it happened.”
- What led to that situation?
- What was my role, and what role did others play?
- What was my response to the situation, and how did I feel?
- What are the disadvantages and advantages of accepting or not accepting reality?
- How can I use radical acceptance to respond differently in the future?
- How can I use radical acceptance to respond more effectively to a similar situation in the future?
- Radical Acceptance Goals
- This month I will practice these radical acceptance goals:
- Small or easy:
- Medium:
- Large or difficult:
- This month I will practice these radical acceptance goals:
- Affirmations to foster radical acceptance
- Copy these affirmations and place them where you will see them regularly:
- I commit to myself to radically accept reality. This is how it has to be
- Everything that happened in the past has brought me to now
- I cannot change what has already happened
- There is no point in fighting with the past
- I can survive the present, even if I don’t like what’s happening
- I have no control over the past
- The present is exactly as it should be, due to what has happened before
- I am alive, and it is important that I accept my emotions without judgment, with patience and compassion
- I let go of unnecessary resentment and anguish by wishing things had been different
- I focus my attention on the present, bringing clarity to my mind, and acting as efficiently as possible.
- Life is to be lived, and I can find a way to build a valuable life
- Copy these affirmations and place them where you will see them regularly:
“When we stop trying to control fear and cling to life, our armor falls away, and we experience a deep and pure liberation. The opposite of resisting fear is liberation. When we stop tensing against life, we open ourselves to a vast, immense consciousness bathed in love.” Tara Brach
Perform the exercise again and again until you experience radical acceptance, and the renewal and liberation that accompanies it.
Useful Tools
“The curious paradox is that when I accept myself as I am, then I can change.” Carl Rogers
Mohini was a majestic white tigress who lived for many years in the National Zoo in Washington, DC. For most of those years, her home was the former lion enclosure—a typical cage of about four square meters with iron bars and a cement floor. Mohini spent her days restlessly pacing back and forth in that limited space. In fact, biologists and staff worked together to create a natural habitat for her. It covered several acres with hills, trees, a pond, and varied vegetation. Filled with enthusiasm and anticipation, they released Mohini into her new and spacious environment. But it was too late. Immediately, the tigress sought refuge in a corner of the enclosure, where she spent the rest of her life. Mohini paced and paced in that corner until an area of four square meters became devoid of grass.
Remember:
- Rejecting things that discomfort you does not make them disappear.
- Pain is a signal that something is wrong
- Refusing to accept reality can keep you trapped in sadness, shame, anger, or other painful emotions
- To successfully change something in your life, you first have to accept it.
To free yourself from the mental cages of the past, radical acceptance is an important tool, one of the steps to moving forward. Clearly recognize what is happening within you and look at it with an open, kind, and loving heart: this is Radical Acceptance. Do not contract your existence: Expand your life, your consciousness, and your being.
Next, I share some articles with more tools, meditations, affirmations that can aid in your healing process:
- Wu wei; flowing
- The Power of the Subconscious Mind
- Benefits of Holy Water
- Crystals in Energetic Healing
- Physical Exercise; the Miracle Drug
- Prayer of Forgiveness
- Human Needs
- The Alkaline State and Healing
- Meditation to Heal Your Mental and Spiritual Space
- Life Affirmations
- Intense Love
- Affirmations for Self-Affirmation
References
- Brach L., Tara (2003) Radical Acceptance.
- Linehan, Marsha (2015) DBT Skills Training Handouts and Worksheets.
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