So just finding your way into your comfortable position.
Either sitting or lying down.
Softening through your face.
Your neck.
And your shoulders.
Beginning to settle into stillness.
Gently guiding your awareness to your heart space.
As you feel into your heart.
Noticing if there are any feelings or sensations present.
Giving yourself permission to feel whatever it is that you're feeling.
Instead of trying to change whatever it is that you're experiencing.
Seeing if you can allow yourself to be exactly as you are right now in this moment.
Knowing that there are no right or wrong feelings.
Letting go of any judgement or resistance.
And just seeing if you can allow yourself to recognise the feelings that are present for you in this moment.
And with a sense of kindness and curiosity.
Start to investigate what it's like to feel these sensations or emotions.
Not worrying why you feel this way.
Or how long it will last.
Instead asking yourself what's it like to feel this way.
Where am I experiencing this emotion or sensation in my body?
What are the thoughts or beliefs that are coming up?
What does this vulnerable emotion or sensation need?
Just allowing yourself to fully experience whatever comes up.
Without judgement or resistance.
Allowing yourself to sit with this feeling or sensation.
And imagine yourself embracing whatever it is that you're experiencing.
With a sense of softness and tenderness.
You might like to wrap your arms around yourself in an embrace.
Or place your hands over your heart in a gesture of nourishment and love.
Offering a sense of kindness and compassion towards whatever it is that you're experiencing.
You might like to offer yourself some words of nourishment and support.
Gently repeating to yourself in your mind.
It's okay.
I understand.
I'm here with you.
I love you.
And I'm listening.
And if you're experiencing any resistance to receiving your own kindness and love,
That's okay.
You might find it easier to imagine these words of support coming from a friend,
A family member.
Or someone who you deeply care about.
Gently repeating in your mind.
It's okay.
I understand.
I'm here with you.
I love you.
And I'm listening.
Allowing yourself to receive this sense of unconditional kindness,
Love and support.
Giving yourself permission to receive all of the kindness and wisdom that you deserve.
Knowing that there's nothing that you need to do.
All you have to do is allow yourself to be here as you are in this moment.
Resting here with your tender heart.
Just allowing yourself to be.
Continuing to rest in this sense of nourishment for the final few moments of your practice.
Taking your time to draw your breath a little bit deeper.
Finding movement in your toes and your fingers.
You might like to roll through your neck and your shoulders.
Taking any other movement or stretches that you need.
When you feel ready,
Gently blinking your eyes back open into a soft,
Steady gaze.
Resting here with your tender heart.
