The first step in a mindfulness of compassion for the body is checking in with how you're sitting.
Am I sitting in a way that my body enjoys,
That finds comfortable?
Is there any thing that would make it even more comfortable?
A layer on,
A layer off,
A cushion,
An adjustment in the posture,
Even one percent more comfortable.
Closing the eyes and taking some deeper breaths in through the nose and out through the mouth.
Feeling the body expanding as you breathe in and softening as you breathe out.
A really long,
Slow,
Deep in-breath and a slow out-breath.
Allowing the breath to return to its natural rhythm.
Feeling the weight of the body sinking down.
Into the chair.
Into the floor.
Having a sense of stability,
Of balance,
Of your body supporting itself.
You might imagine that your body is like a mountain rising up out of the earth.
Strong,
Tall,
Not moved by whatever weather is swirling around it.
Noticing sounds.
Not searching for sounds.
Just waiting for sound to arrive in your hearing.
Noticing what's happening in the mind right now.
Whether it's busy,
Whether it's busy or quiet,
Tense or relaxed.
And seeing if you can have an attitude of acceptance.
It's okay that my mind is doing this,
Whatever this is.
And now bringing your attention into the body.
Having an overall sense of how the body feels.
Does it feel tired or awake?
Tense or relaxed?
Are there any little prickles or itches,
Twitches?
And seeing if you can have a friendly attitude towards the body.
Softening the forehead.
Softening the chin.
Softening the forehead.
Softening the jaw.
Allowing a slight smile.
As if you're smiling towards yourself,
Towards your body and mind.
Allowing the shoulders to relax back and down a little bit more.
Checking in with the chest area.
And the belly area.
Noticing the breath.
Seeing if you can connect with a sense of appreciation.
Noticing the breath.
Noticing the breath.
Noticing the breath.
That your breath sustains your life.
Just quietly in the background,
Keeps working away.
And now bringing to mind a part of your body that you like,
That you feel positively towards.
Picturing this part of your body in your mind's eye.
And reflecting on the different qualities of it that you like.
And noticing how you feel as you hold this part of your body in your mind.
Is there a sense of relaxation in the body?
Is there a smile?
Is there a sense of friendliness?
Whatever you're feeling or not feeling towards it is okay.
Imagining that you're sending kindness or friendliness to this part of the body.
And a sense of appreciation.
For everything this part of the body does for you.
And now bringing to mind a part of the body that you feel more neutral about.
That you don't see as being particularly positive or negative.
Particularly attractive or unattractive.
And as you hold this part of your body in your mind's eye.
Noticing how you feel.
Is there a sense of blankness?
Of neutrality?
Is there a sense of calmness?
Is there a sense of peace?
Is there a sense of calmness?
Is there a sense of blankness?
Of neutrality?
Is there a slight sense of positivity or negativity in the feeling tone you have?
As you focus on this part of the body.
And is it possible to send this part of the body friendliness and kindness?
And connect to a sense of appreciation for everything this part of the body does for you.
Noticing how you feel as you do this.
And now bringing to mind a part of the body that you don't like very much.
An area that you wish was different in some way.
And as you do that,
As you hold this part of the body in your mind's eye.
Noticing what feelings or images come up.
Seeing if you can just accept in this moment whatever feelings are here.
If there is sadness or worry,
Irritation.
Perhaps disgust towards this area of the body.
Can you notice how that feels?
And let it be here.
Allow the feelings to be as they are.
And is it possible now to shift to sending kindness to this area of the body?
So you make a conscious choice.
To have an attitude of friendliness towards it.
Is it possible to connect with a sense of appreciation for all that this part of the body does?
For you.
Noticing how that feels in your body as you do that.
And now expanding your attention to include the whole of your body.
And seeing if it's possible to have a moment of gratitude for everything that this body does.
Each moment of every day to keep you alive.
To let you experience what it is to be human.
The infinite possibilities of how the body can be used and explored.
And how it can allow you to explore the world.
Connect with other people.
Noticing how that feels.
And now bringing the attention back to the contact with the chair and the floor.
When you're ready,
Slowly opening the eyes.
