Finding a quiet,
Comfortable space at a time you won't be disturbed or distracted.
Take a few deep breaths.
Take a few minutes now to sense into where you're sitting or lying.
Whatever feels most comfortable for you.
Take some time to sense into where you're sitting or lying.
To just notice what you can physically feel on the outside of your body.
The coldness of the floor,
Or the hardness,
The softness of where you're sitting or lying.
Where you notice the support of the chair on your legs,
Or buttocks,
Or back.
Seeing any contact with fabrics or textures.
Just noticing the temperature right now.
Notice how warm or cold you feel right now.
Notice any sounds coming from around you or from outside.
Noticing the sound of silence.
Just notice what's there,
What you can hear.
Are there any smells at all?
What do you notice?
Next gently bring your attention to the breath.
Just noticing how you're breathing right now.
No need to judge or control or try to change the breathing at all.
Just notice the natural flow of the breath right now.
Just staying with and noticing the quality of the inhalation,
The exhalation.
Seeing any pauses in between.
Just mentally following the natural flow of the breath.
Gently following every inhalation,
Pause and every exhalation,
Pause.
Gently focusing the mind,
Quietening the mind.
And any time you notice the mind starts to wonder which it will,
That's what minds do.
Just notice that and then return your attention back to the breath.
Again not trying to make anything happen.
Just following the natural flow of the breath and just noticing what happens as you do that.
And breathe.
And in a moment shifting your focus now to the body and into any physical sensations that you notice.
Slowly and gently mentally scanning through the body.
Starting down at the feet and slowly working up through the body right to the head.
And just noticing how each part of the body feels physically right now in the moment.
So you're noticing and staying with each part of the physical body.
Just giving some space to how each part feels.
So starting down with the feet,
Mentally focusing,
Just noticing how the feet feel right now.
Any tensions,
Any sense of ease,
Any aching or comfort,
Any sensations.
Just the temperature.
Just noticing any physical qualities that you notice in each part of the body now.
And moving up now to the ankles.
Just noticing what they feel like now.
And the calves.
The knees.
Moving the mental focus up to the thighs.
The hips and buttocks.
Again no need to change or adjust anything or make anything happen.
Just notice.
The abdomen.
And the chest.
And the back.
Just noticing how each part of the back feels.
The lower back,
Middle back,
Upper back.
The neck and shoulders.
Now moving your focus down to the arms,
The wrists,
The hands and fingers and thumbs.
Just notice any physical sensations at all.
And moving up to the head,
Notice the jaw.
The face.
The scalp,
Ears,
The head.
Just notice.
And again now taking a few deep breaths.
Mentally scanning through the whole of the body now as you take a few deep breaths.
And just noticing if there's any physical sensations anywhere in the body that you notice now that pulls your attention.
It doesn't matter if not,
You just notice.
As you continue taking deep full breaths,
Allowing the body to ease and relax with every exhalation.
Letting go with every exhalation.
Now gently turning your attention to the inside,
To your emotional experience right now.
It may be very subtle.
It may be that there's not much there to notice right now.
Or you may experience a surge of feelings.
You might notice some emerging or arising emotions.
And just notice.
Just notice what is there and what that's like.
There may be different feelings.
There might be a mixture of feelings.
Just notice what's there.
And notice what happens as you tune your attention to that.
And stay with that.
Notice what happens.
Trying if you can to resist the urge to come up into the head,
To work it out,
To analyse or change anything.
No need to change anything.
Just notice.
Just trying to stay with whatever it is that's happening right now,
Whatever it is that's there right now.
Just notice what that feels like.
And if you identify any emotion,
Just try to notice how you recognise them.
How do you know you feel what you feel?
Where do you feel it in the body?
What does it feel like?
Is there a heaviness or a lightness,
Tightness?
Tingling?
Numbness?
Warmth?
Really try to notice what that's like right now.
Notice what it feels like.
What's happening to the breath right now?
As you make contact with some of the feelings on the inside,
What happens to the breath?
Just notice.
Just watching and observing the natural unfolding of this experience.
Tuning in to how you feel.
And as you allow this space,
This contact to your experience,
To how you feel physically,
Emotionally,
Mentally.
Ask yourself,
What is it that I might need?
What do I need?
What can I do for myself that is kind and loving?
And just notice.
Wait for any answers to arise.
Just listen.
Just notice if there's any sense that arises for you as to what you feel you need.
