Bring yourself to a comfortable seat,
This could be on the floor or on a chair and feel both sit bones connect with the surface beneath you,
Grounding down evenly,
Allow the spine to stack one vertebra on top of the other while still following its natural curve,
Soften the chest,
Create space between the ears and the shoulders,
Tuck the chin slightly and then grow the crown tall and locate any physical sensations in the body at this moment,
So this could be in the stomach or the chest,
Perhaps both or perhaps somewhere else and see if you can feel into its texture,
The pressure,
The charge and its general quality and without pushing this down,
See if you can let the charge of this feeling rise to the surface,
Allow it to rise just as it is and then begin to breathe into the sensation,
Slow,
Gentle,
Effortless breaths,
Absorbing the sensation in your breath and if any point the sensation becomes too overwhelming,
Just take your attention back to the outside world or maybe even to a point on your body where you don't feel much at all,
Like a finger or a toe and then when you're ready you can bring your awareness back to that sensation and back to your breath and breathe into it as you welcome it in,
This doesn't mean you have to like it,
This doesn't mean you want it to stay,
Rather it's an acknowledging that this is the reality of your existence right now and meet it as if you would a long-lost friend,
Greet it,
Invite it in,
Approach it with warmth and let it know that it's welcome to stay for as long as it needs before moving through and you acknowledge that this is all of you and all parts of you are welcome,
You can stay here as long as you like breathing into the feelings in your body,
Otherwise take one final deep breath in and then let everything go.
