Beginning by finding a posture that you can be comfortable in,
One that you would be able to be awake and alert but comfortable for the next few minutes.
You could be sitting on a chair with your feet on the floor or maybe you're sitting on a cushion and you always have the option of lying down if that's comfortable for you.
So settling into your chosen posture,
Taking any last movements to see if you can make yourself just a little bit more comfortable.
And then noticing this posture and feeling into your body as you hold this posture.
Just checking in and seeing what's here for you.
Maybe feeling the contact points with your sit bones and the surface that you're on and your feet on the floor.
The greatness of your back and the softness in your shoulders.
And as you notice your body in this posture,
Just begin to gently scan for any areas that might be offered some softness.
Noticing the muscles of the face,
The eyes,
The cheeks,
And the jaw that holds so much tension for many people.
The neck and shoulders,
Your abdomen,
Areas we often don't realize we hold tension in.
Moving down your back and into your seat and your hips.
Down the legs,
Knees,
All the way down into your ankles and feet and just being with this body.
Not trying to change it but just breathing into it and asking to soften.
It may or it may not.
Then allow it to be just as it is.
Noticing your breath,
Breathing in,
Knowing you're breathing in,
Breathing out,
Knowing you're breathing out,
And experiencing the softness of your breath as it enters and leaves your body.
And of course thoughts will arise and that's fine.
That's what your brain has been designed to do.
So allow them to just pass like clouds in the sky.
Returning back to the in-breath and the out-breath.
And then shifting your awareness and sending your breath through your heart space,
The center of your chest,
And discovering what's here in your heart.
You may be feeling contraction,
Tightness,
Or warmth and openness.
Whatever your experience is,
Allow and let be.
And just breathe through this space,
In and out through your heart.
And you may decide to place your hand gently,
Softly on your heart,
Just feeling the warmth of your hand,
Offering wishes of compassion for yourself in your heart.
Repeating these phrases silently to yourself.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself just as I am.
And just feeling those words land in your heart,
Your body,
Just permeating through your heart and all your cells.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself just as I am.
Noticing how your heart is feeling.
And if you discover that this is difficult for you,
In a heartfelt and kind way towards yourself,
Gently warming your heart with your hand,
And again offering self-compassion.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself just as I am.
Filling yourself with compassion.
By offering compassion to yourself,
You fill your cup in heart and then move forward with compassion in your day.
And then you would be able to offer compassion towards others.
So noticing what's here now in your heart,
With kindness and acceptance.
Just bringing your heartfelt sense of compassion into your awareness.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself just as I am.
And just breathing in and out through the heart space and noticing what's here.
Noticing this experience.
And expanding your awareness to include the body breathing.
And exploring what's here in the whole body.
The body,
Heart,
And mind.
And knowing that you've given yourself so much self-love by practicing here and offering compassion to yourself.
And offering yourself gratitude for your heart,
Body,
And mind.
For your breath and your practice.
And now deepening the breath in and out.
Becoming aware of the sensations of your contact points on the surface that you're on.
And soon the bell will ring and the invitation there is to take some gentle movement and slowly coming back and orienting yourself to your space.
