Take a moment to find a comfortable position knowing that you can change this position at any time should you need to.
Just allowing yourself to land into this moment.
Into this practice.
And if it feels comfortable allowing your attention to come inwards.
You could do this whatever way works for you.
Eyes open,
Nice closed,
Soft gaze.
Just allowing that attention to come into your inner experience.
Might slowly scan the body.
Just see if you notice.
The strongest or most important feeling sensation in the body.
There's no right or wrong,
Just allowing yourself to land on something.
Being curious about what this sensation is like.
And there might be a word or it might be more like a shape or a texture.
Maybe a color.
Or a temperature.
Whatever makes sense to you.
And then you might notice where is this sensation most clearly present in my body.
In what area of the body?
The most present.
And then you might allow You might imagine or you might physically put a hand onto this area.
Just allowing a sense of being with this sensation.
Perhaps imagining.
Letting this sensation know.
Letting your body know.
That you hear it.
You're here with it.
You might take some gentle breaths with this sensation.
And just being curious about what you notice.
Does the sensation change or respond in any way?
Or does it stay the same?
And there's no right or wrong,
Just being curious about what you noticed.
And we might breathe with this sensation a little more.
Perhaps imagining that the air around you is filled.
With kindness,
Compassion.
And gentleness.
Just breathing that in.
And on the out breath sending that through to the area of your body.
Allowing that area of sensations to receive it.
Breathing in kindness,
Compassion,
Gentleness.
And the out breath sending it.
Through to your body.
And again being curious,
Seeing if you notice anything.
What might be the same or do you notice any shifts or changes?
And then allowing the attention to come into the movement of the breath.
Just noticing the gentle rhythm of the breath flowing in.
Flowing out.
And as we bring this practice to a close,
You're welcome to stay with the breath as long as feels supportive for you.
