Welcome,
And thank you for joining me today.
In this practice,
We're going to be exploring bringing compassionate witnessing to ourselves and what we're experiencing in our bodies,
Especially in times when we're feeling stress,
Stress,
Overwhelm,
Or anxiety.
Just noticing,
Not pushing any shift,
Not trying to change anything.
So in this practice,
There's nothing you need to fix,
Nothing you need to shift,
Nothing to do,
Just being here.
We're simply creating the conditions to notice what we're experiencing with compassion,
With acceptance.
Whatever is here is allowed and welcomed.
There's no right experience.
So before we settle,
I invite you to let your eyes move around your space.
Do you notice any colors,
Any patterns,
Any objects that draw your attention?
And then look behind you,
Look beneath you,
Look around you.
This is an opportunity to invite our nervous systems into this practice with us,
To say,
Hey,
We're here.
And you're welcome to practice today with your eyes open or perhaps closed.
The choice is up to you.
And you might sit upright,
You might lie down.
Again,
Whatever feels most appropriate and comforting to you in this moment is the right choice to make.
Here's a gentle invitation.
Can you make an adjustment in your posture or where you are in order to bring yourself just 1% more comfort in this moment?
1% more support?
So in this practice,
We're going to be focusing on the breath.
But that's always optional.
If another anchor supports you better,
Please choose it and translate my words.
Maybe your hands,
Your feet,
An object in front of you.
The practice is staying in relationship with ourselves just as we are.
That's the important part.
So let's begin there.
With our body already breathing.
And please follow your own rhythm here.
A gentle inhale through the nose.
And a long,
Easy exhale out the mouth.
Again,
Breathing in.
Exhaling.
One more time.
Inhaling.
And gently releasing.
Let's allow our breathing to return to its natural rhythm.
Nothing to force.
So we're pausing here,
Breathing.
Just watching our breath for a moment.
This breath,
This anchor is just that.
A place you can return to for support throughout this practice.
So let's continue here,
Resting here.
Just breathing.
Noticing.
Now bring attention into the body.
Noticing any places that are calling out because they're tight or there's clenching.
Something's there.
Not trying to change anything.
Just exploring.
Just noticing.
Perhaps the eyebrows.
The jaw.
The shoulders.
Maybe the chest or the belly.
There's some place altogether different.
Just acknowledging what's here now.
Moving back and forth between noticing our bodies and the support of our anchor.
Being exactly as you are.
Noticing.
Breathing.
And if you notice an area of tightness,
You might gently experiment with putting a hand on the chest or the arms on your shoulders and a slight hug.
Breathing.
If you notice an area of tightness,
You might experiment with breathing space into it.
Not to try to change it,
But to let it know it's not alone.
If your mind wanders,
Gently return to your anchor.
Wandering mind,
So human,
Noticing is a return.
Being here in this body,
Breathing now.
Witnessing with compassion,
With care.
Just gentle witnessing.
And if you're ready,
Bringing awareness back into your space.
And if not,
I invite you to pause this and go at your own pace.
Noticing the space around you again.
The room,
The light,
Sounds.
Inviting small movements,
Stretching or shifting,
Whatever feels right.
Simply noticing how you are here and now.
Nothing may feel different,
Just as it is.
Just noticing,
Even now.
Thank you for practicing with me today.
I'm glad you are here and I hope to be with you again next time.
