Find a comfortable posture in which your body feels dignified,
Centered and alert.
Keep your chest open,
Your shoulders relaxed and your chin slightly down.
Whenever you are ready,
Close your eyes,
But if you prefer,
You can leave them a little bit open,
Finding a spot on the floor or in front of you to focus on.
Take one deep and slow relaxing breath and allow that the inhalation bring your mind inside the body.
And with the exhalation,
Release any tension.
Continue breathing in a soft,
Easy way and bring to mind a situation you are struggling with.
As an observer,
Staying away from negative talk or judgment,
Let's take some moments to reflect on the nature of this situation,
On why you are struggling,
On why this situation is affecting you.
Notice what difficult thoughts and feelings arise.
Notice with curiosity in which part of your body you can locate all the discomfort.
Paying attention to this area,
Take one deep and slow luxurious breath.
With the inhalation,
Open space around that region and with the exhalation,
Let go of any tension.
Take one deep and slow relaxing breath and at the end of the exhalation,
Become aware of your hands.
Notice the warmth.
Pick one of your hands and imagine that this is the hand of a benefactor,
Someone that is very kind and loving,
Someone that always wants the best for you.
Now place this hand in a gently and soft way on whichever part of your body hurts the most.
If you are not able to locate any area particularly where you feel the discomfort,
Simply press your hand on the center of your heart.
Allow your hand to rest there,
Lightly and gently.
Feel it against your clothes or your skin and visualize or imagine warm energy flowing from your palm into your body.
As this happens,
Your body starts to soften around this pain and discomfort.
You can support this warmth and loving kindness of your hand with your breathing.
Breathing in and open space,
Breathing out,
Tell yourself,
Soften,
Soften.
Breathing in and open space,
Breathing out,
Tell yourself,
Soften,
Soften.
Allow yourself to receive the support of this healing touch and this compassionate breathing.
In this way,
You can drop any resistance and the suffering decreases.
Let the kindness and warmth that is being generated in that area to flow throughout your body.
Now,
Use both hands in one kind gesture.
Place one over your heart and another on your center.
Gently allow them to rest there.
Hold yourself kindly,
Lovingly and stay there as long as you want,
Connecting with yourself,
Caring for yourself,
Contributing comfort and support.
Often,
We want to find all these qualities in others and we forget that we can give all of this to ourselves.
Take one deep and slow relaxing breath and if you want to stay longer,
Feel free to do so.
Otherwise,
Whenever you are ready,
Open your eyes.
