Becoming comfortable in your chair,
Sitting with a straight and easy posture.
Have a sense of your feet,
Flat on the floor,
Of those parts of the body that are in contact with the chair,
Back of the legs,
The pelvic area,
Lower back.
Gently allowing the upper part of your body to relax.
And as you gently become aware of your breath,
As it moves in and out your body.
Also becoming aware of a greater sense of relaxation and calm.
As you breathe in,
Knowing that you're breathing in,
Feeling the flow of air entering the nostrils,
Traveling down your throat,
The lungs.
Gently flowing back out again.
Every kindness and curiosity rests your attention with the breath for a few moments.
Throw in this breath,
All the way in,
All the way out.
Noticing the belly moving with the breath,
The chest expanding.
And as we open up to the breath,
And to the sensations of the breath in the body,
We can now begin to become aware of the whole body.
Beginning to feel comfortable in our body.
And if possible,
Getting in touch with those parts of your body you're most comfortable in.
What are those?
Bringing a sense of appreciation for those parts of the body.
Gently returning to the breath,
For a breath or two.
And if it feels right,
Bringing your attention to those parts of the body you're less comfortable with.
What parts are those?
What does it feel like to live?
Those parts of the body.
Just remembering to take care of yourself as you practice.
So if this practice doesn't feel right in this moment,
Or if it feels overwhelming,
Knowing that you can always go back to your breath at any time.
Perhaps beginning to become aware of your judgments about your body.
And exploring any anger,
Regret,
Fear,
Sadness,
Or other feelings that might be there.
Perhaps feelings of being betrayed by your body,
Feelings of being angry at your body,
Or angry at yourself for not taking care of your body.
So for a moment,
Letting yourself observe your feelings and letting them be there,
But beginning to let go of the judgment as best you can.
And as you do so,
Beginning to replace the judgment with a sense of respect,
With a sense of ownership for what your body does for you.
Let yourself experience a sense of forgiveness,
Trying to forgive yourself for your judgments,
And to forgive your body for not being as you want it.
Also creating space for those parts of the body you are less comfortable with,
Gently going back to them.
Starting to appreciate them,
Or setting the intention to appreciate them.
In the body,
Forgiving yourself,
And offering a sense of caring,
Respect,
And if it feels right,
As you breathe in,
Repeating in your mind,
I forgive myself,
And as you breathe out,
I treat myself with kindness and respect.
Breathing in,
I forgive myself,
Breathing out,
I treat myself with kindness and respect.
I'm beginning to let go of these affirmations in our mind.
And going back to the body once more,
To find the breath,
Reconnecting with the inflow of air entering our body through the nostrils,
And leaving the body through your mouth,
Thanking the body for any insight,
Any communication that might have occurred during this practice.
Also when you are ready,
Beginning to bring this practice to a close,
Gently open your eyes.
Let's go back to the space of the body on the chair,
The space of the body in this room.
Let's go back to the space of the body.
Let's go back to the space of the body.
