Bring your attention to your whole body,
The whole body completely from your feet to your head.
Noticing maybe the right foot and the left and the side that is dropped on the ground on a pillow.
Noticing your sit bones,
Whether you're laying down or seated,
It's part of your hip pelvis that is on the floor.
So notice that.
Maybe that is one side a little heavier than the other.
Or there is a perfect balance,
And be with that perfect balance if that's here.
And be with those imperfections if it's what's showing up.
And if you're laying down you may feel the structure of your skull and your shoulders on the ground.
If you're sitting you can actually still feel that structure wrapped by your clothing,
Wrapped by your hairdo.
So notice that.
Top of your body,
The shoulders,
The head.
And from your feet all the way to the top of your head,
You are here.
You are present.
You are breathing.
So let's notice your breath for a few rounds.
And today let's try to find it in your chest there.
Your ribs opening and closing,
Lifting and dropping,
Also if you're on the ground.
Maybe you're able to sense the inhale around your nose as well.
And the exhale around your tummy.
So you know your ribs are not completely isolated.
The chest is not the only place you breathe.
There is communication between the upper body and the lower body.
Nice deep inhale and deep exhale.
And at time if you find your mind drifting away,
Bring yourself back to your breath or to your feet and bone in structure.
So you have options here to redirect your attention to your breath or to the structure of the body.
It's a place where you feel more gravity.
And then placing your mind toward your heart area,
Your emotional center.
Think of a time when someone,
And it must be a caregiver,
A young teen,
Someone cared for you.
Maybe you were sick and they gave you a thoop.
Maybe you had something broken and they cared for you.
And it doesn't have to be someone from your family.
It could be the nurse at the school.
It could be an aunt or the mother of a friend if you had a play date.
Think of you as a child and being cared for by an older person,
An older adult,
Or maybe a big brother or big sister.
Maybe they placed a bent head on you or whatever it is that happened.
See what images come out.
Your parents,
You know.
An image of deep caring for you from somebody else.
And bring a smile to your face and if that person is still alive,
Send them a good wish of health.
Like oh,
May you be happy today,
You know.
Even if you didn't see them for ages,
Send them love,
Send them connection.
And if that person is past,
Oh my goodness,
Send them all the blessing you want.
Good memories.
The gratitude to have known them,
To have met those people even when they are gone now.
Don't go into a gloomy mood but really stay with the happiness of having shared a caring moment with that person.
And take a few breaths here in your chest,
Noticing how that is.
Softening your face,
Softening your lips,
Engaging maybe with a little smile.
Seeing the love and the care in your body.
And now,
Think of a time when you actually cared for someone.
And don't take someone that is loaded with a lot of emotions.
Just think of a time when you cared for a co-worker and handed her a pill for a headache or you cared for your kitty because he had his pain in the pole or you cared for a child or whoever it was,
A grandmother,
A little sister.
See what images come up.
It could be really interesting.
You can keep your eyes open.
Always you can look down at your hand and just try to sense,
Hmm,
When did I care for someone?
When did I know as a child to take care for a friend?
So it's loaded with past and good vibes.
Just sense that,
Let that caring diffuse and maybe it's like you're caring for your best friend at times as an adult and it feels good.
Think of that too.
What did you do?
Did you make a soup for them?
Did you hand them a blanket?
Did you stay on the phone very late to talk through things?
How did you care for them,
People?
And then let yourself breathe in your heart.
You can place a hand on your heart if you have a hard time being present.
You can place your hand on your chest,
You know,
And be like,
All right,
All right,
This is where my care is.
And you can even place another hand on top if you're having a hard time and be like,
Yeah,
I'm here.
I'm okay.
I'm here with me,
You know.
And let's send that person that showed up a good wish.
Again,
If they are in your life,
Wish them something they need.
If they are past of your life,
Just wish them a universal well-being.
Let that diffuse into your whole body,
Not just your chest,
But your throat and your face and your hands.
Feeling the love that you have shared,
The care.
Something in and out.
And then sense if there is any color to that feeling of care.
Is this bright pink?
Is this gentle turquoise blue?
Is this yellow?
What is there a color attached to that felt sense that you could invite them?
If you don't see life in color,
Maybe you see life in shapes.
So is there a shape or a symbol for you that comes to your mind as a care?
I never let a little heart in my home.
It feels to me like I care to slow down,
I care to take care.
Be an amulet you're wearing around your neck,
Somebody you love,
KBA.
Let's let go.
So see mages and all,
Take a nice deep inhale and a long exhale.
And open your eyes.
