Hello my name is Bianca and this is an embodiment practice for self-compassion.
Now to begin our practice we'll find ourselves in a comfortable position.
You have the option to either lie down or sit upright,
Whatever feels right and comfortable for you.
Wherever you are make sure you're in a space where you'll be free from distractions for the next 10 or 15 minutes.
If you're sitting upright feel free to gently place the hands in your lap or if you're laying down the arms are resting by your side.
Taking these first few moments to fully arrive.
Arriving within yourself.
If it feels right you can close down your eyes starting to draw the awareness inward.
And as you do so it's almost like this internal light starts to flicker on.
Noticing the breath now.
And at first just noticing without having to change anything,
Noticing the quality of the breath,
Noticing your breath's natural cadence.
Now ever so gently inviting a deeper inhale and an extended exhale.
Notice the relationship between the breath and the body.
Become aware of your body now.
Start to relax the body with intention.
Consciously with the breath,
Softening any tension,
Noticing any spaces where you might be holding on.
Can you send the breath there?
Almost like these pockets of tension or tightness just melt away.
Now I invite you to draw your awareness even further inward.
Almost like we're dropping down a layer deeper.
Deeper than just our physical experience.
Tapping into an energetic emotional experience.
A more subtle experience.
I invite you now to scan your body for anywhere you might be feeling an emotion.
Perhaps an energetic blockage.
Particular sensation.
Take a moment now to almost take inventory of your energy.
What are you bringing to this practice today?
Whenever you might be feeling,
Again just notice,
Observe.
How would you describe this?
Think about its colour or texture.
A language you might use to describe it.
Does it feel like it's moving or is it stagnant?
I invite you now to consciously breathe into this space.
Now if you're sitting upright,
If your hands are in your lap,
Wherever they are just taking the palms of the hands together and rubbing the hands so that you create friction and warmth in between them.
Now take however long as you need but when you're ready please place your hands on wherever on your body needs attention.
Feel the pressure of your hands on your body.
You might like to press firmly,
Caress or rub this spot on your body.
Creating a sense of being held,
Being supported.
Now a moment here to acknowledge being present with your experience.
Whatever it is that you're experiencing now that you're bringing with you to this practice,
Even if it might not be pleasant,
Acknowledge that you are willing to see it,
Hold it,
To be with it now.
Now I will offer a few affirmations if you feel like they resonate with you please repeat them to yourself either out loud or silently.
I am willing to be present with you now.
I am willing to be present with you now.
I am willing to comfort you now.
I am willing to comfort you now.
I see you and I am here.
I see you and I am here.
Now you may want to return your hands back to your lap or by your side or if it feels right you can continue to hold them on your body.
Take these final moments to observe.
Acknowledging what's shifted,
Acknowledging what remains.
You're more than welcome to continue with this practice for however long that you need.
For those of you who might have experienced something confronting or perhaps overwhelming,
Just know that this is all that it needs to be.
You can come back and repeat this practice anytime that you like for as many times as you like.
Thank you so much for letting me share a part of your day.
Namaste.
Thank you.
