So begin just by noticing what it is you're sitting on or lying on,
Feeling that support that's underneath you,
Just letting yourself lean into that support.
So for the next 15 minutes or so there's really nothing you need to be doing so you can let your mind relax,
Let go of any worries or plans that you're holding on to in this moment.
In fact if they want to stay with you,
You could invite your worries and plans to sit beside you while we practice.
So you might notice your feet,
Notice what your feet are touching,
The sensations in your feet,
Notice your legs,
The sensations in your legs and what your legs might be touching and sensing your hips.
If you're sitting you might feel the pressure of your body,
Your hips on the ground or the chair.
If you're lying down you may also feel that weight of your body and your hips.
Then becoming aware of your back,
Sensing your whole back,
Sensing your neck and shoulders,
Sensing your arms and your hands,
Fingers,
Back of your head,
Top of your head,
Your face and just see if you could even let that go.
Just let your face be free from expressing anything for a moment and become aware of your neck,
Your throat,
Your chest,
Your ribcage,
Your belly,
Your lower abdomen and groins and sensing especially the whole front of your body from your jaw and throat down to your lower abdomen and just notice any tension or tightness and as you sit with that maybe asking inside yourself what needs my attention right now?
Where is there suffering right now for me?
Where might there be strong emotions,
Frustration,
Sadness,
Fear?
Where in your life are you confused about something?
Where in your life might you wish things were different?
Just become aware of where that is in your body,
All of that or some portion of that,
Where that lives in your body and bring your loving attention and care to wherever you find a difficulty.
Maybe it's a story in your head,
Maybe it's a feeling or sensation in your body.
You might just put the question out,
How might my mindfulness practice help me with this situation or even how might awareness and understanding help me in this situation?
And with all of that just there,
Find the breath.
Breathing in,
I can feel I'm breathing in.
Maybe noticing a movement in your belly or chest.
I'm breathing out,
I can feel I'm breathing out.
Breathing in and breathing out.
What is it I'm needing?
What's my intention for this situation?
How might I bring more loving-kindness to this situation?
Notice as you pay attention in your body,
Mind,
Heart,
If anything shifts inside of you.
Any insights that might come or any shifts inside your body and then just release any thinking or trying,
Efforting and just come back to your breath and just let the breath be gentle and soothing in your body.
Feeling again the support that's underneath you,
Feeling the space that's around you and just letting yourself breathe for a few more moments.
