I invite you to get into a comfortable position and if you find it helpful you can close your eyes and I invite you to take a moment to bring your attention inward focusing in on your internal state and how you are feeling it might be helpful to shift your attention to something physical such as breath as it enters and exits your nose rise and fall of your chest or your stomach you can focus on your breath wherever it feels most enjoyable for you the stomach,
The chest,
The throat,
The nostrils allow yourself to enjoy this pleasant sensation of the breath in and out you are not trying to change anything about this breath you are just watching with a sense of curiosity with a sense of ease just as you would watch a butterfly as it lands on a flower you can lean into the sensation in this nice and easy way knowing that as you enjoy the sensation you are communicating messages of safety to your brain tune into the sensation are you able to access a pleasant sensation around the breath you are safe in this moment focusing on the breath there is nothing to change here you are just enjoying the sensation allowing your brain to practice looking at something through a lens of safety through a lens of safety see if you can continue to enjoy this moment focusing on your breath knowing that paying attention to this pleasant sensation is the best thing that you can do for your primitive brain I invite you to take a moment to check in with your pain take a moment to notice anything about the pain you're not trying to change the pain there's no right or wrong way to notice it you're just looking at your pain with gentle curiosity and you can come back to the breath enjoying that sensation wherever feels comfortable for you the nose,
The throat,
The chest,
The stomach the chest,
The stomach leaning into the positive sensation of the breath knowing that you can come back to positive sensations at any time allowing your brain to look at something through a lens of safety and I invite you to sit here with the breath for a few more moments if your eyes are closed I invite you to gently open them now taking one final deep inhalation one final deep exhalation thanking your body for spending the time with you in this positive sensation
