Not magnetic current that is that connecting the turn this what what that So begin by bringing your attention back into your body.
Hello body,
I'm here.
I know you are there.
If it feels right,
You can take a nice deep breath through your nose and exhale it through your mouth.
Maybe another one of those is releasing all the thoughts.
And then bringing your attention to your feet and lower legs and just noticing what they're touching and how they're feeling.
Noticing your upper legs and hips.
Maybe noticing if you're seated the weight of your body on your hips.
And if you're lying down maybe noticing your hips pressing into the floor or the bed or the couch.
And then bringing your attention to your back,
Your spine,
Shoulder blades,
Shoulders.
Sensing your arms and your hands and your fingers.
And back to your neck and your head.
Sensing your forehead,
Your eyes,
Your nose.
Sensing your mouth,
Your lips,
Your cheeks.
Sensing your ears,
Your jaw,
Your chin.
And sensing your throat in front of your neck.
Feeling the breath maybe moving in your chest and belly.
And then noticing your heart center,
Your lungs,
Your rib cage,
Belly.
And then moving down the lower abdomen into your groins.
And then noticing if there's any tension or tightness anywhere in your body right now.
Maybe sensing where it is in your body.
And if possible you can just let that tension know it's okay,
You're here.
You're here with the tension or the tightness.
And you're embracing it with your awareness.
It might be like if a baby or a little child were crying and you came to them and said,
Oh dear,
Oh dear,
Are you okay?
I see you,
I see you.
That's the quality of energy.
Caring,
Concern,
Attention.
And you might just see if that tension or tightness or whatever you're noticing in your body,
If there's something it might want from you right now,
Like would it like you to place a hand there on it?
Or would it just like your attention?
Or is there something it would like you to know,
Something it's worried about?
You're just being with it,
Just deep listening to this part of you.
And then just noticing if there's anything else in your body that might want your attention.
Could be a physical sensation,
Energetic kind of thing,
Just seeing if there's anything else or even an image in your body that would like your attention right now.
And if you're ever having trouble paying attention to something in you,
You could also imagine an ancestor or a spiritual ancestor or someone like that who could be with you to help you pay attention to this thing.
A teacher,
A guide,
Whatever works for you,
If it's difficult for you to stay attentive to it,
You might bring in someone like that.
And if possible,
Bringing that same quality of attention to whatever you find inside.
Oh,
My dear,
I see you there.
I know you're suffering.
I'm here for you.
And you could stay with this if this feels like what you need right now,
Just stay with this,
Taking care of whatever suffering is there in you.
Or if it feels right to move on,
You might bring to mind someone you know and care about who is suffering right now.
I'm just inviting the same kind of energy to bring to them in your mind.
Oh,
My dear.
I know you're suffering and I'm here.
I'm here with you.
That's all.
I'm here with you.
Notice how that feels in your body,
Too,
As you do that.
And you might even just see how you really wish the best for this person,
You're really hoping that their suffering could transform in some way that you really want them to be well.
Feeling that in your body and in your heart.
You could stay with this if this feels like where you want to be today in this practice,
Or you could go back to taking care of your own suffering.
Or you could bring to mind someone you don't know very well,
A stranger or someone that you see now and then.
I'm just inviting the same quality of seeing their suffering,
Even if you don't know what their suffering is.
But just seeing them and saying,
Oh,
My dear,
I know you must suffer,
Too,
Even though I don't know what it is.
I know you suffer,
And I'm here.
I'm here.
Just see how that is.
Someone you don't know very well,
A stranger or someone you see rarely.
Your neighbors.
And then you can stay with that or go back to one of the other practices,
Or you could go to this last practice where you bring to mind someone who has harmed you in some way.
Probably not choosing the biggest harm of your life,
But someone who's harmed you in some moderate way,
Bringing them to mind.
And if it's possible to just see,
Oh,
My dear,
I know you also suffer.
And I'm here.
And maybe with this one,
You don't need to get too close in your mind,
But you can just let yourself know that this person suffers.
And if it feels right,
You might even wish that they didn't suffer.
But just play with that and see how it feels.
See what arises.
There's no right or wrong in this practice.
I see your suffering.
And then releasing all of that and coming back to your own body,
Your own breath.
My dear body,
I'm here.
I know you suffer and you also have joy and you're here just dwelling in your own body mind with tender care for yourself in whatever state you're in,
In this moment.
Sensing that we're all holding each other here together in this moment.
You're being held by many beings in this universe,
This interconnected universe.
Sending yourself some love and care.
May I be well.
I'd be safe.
I'd be at ease.
I'd be free.
I'd be safe.
