This short exercise you can practice any time when it is safe to pause.
Finding yourself a comfortable position,
Whether you are sitting,
Lying down or standing up.
The practice consists of three phases.
In the first phase,
Inviting yourself to be mindful.
Kindly acknowledging your experience moment by moment.
Perhaps sounds.
Physical sensations.
Thoughts or feelings.
Welcoming whatever arises.
Whether pleasant or unpleasant.
Also noticing any reactions you might have to or chose itself.
Simply holding your experience in kind awareness as it comes and goes.
And then,
In the second phase,
Letting your attention rest on the sensations of the breath.
Allowing a calming,
Soothing breathing rhythm to emerge.
Gently slowing down and deepening the movements of the breath.
Without effort.
Letting the breath flow freely into the body,
Through the body and out of the body.
This may be supported by consciously sensing the ground that supports you.
Allowing the muscles to soften.
The face to relax.
The chest to open.
The belly to rise and fall,
Unhindered.
If you like kindly placing one or both hands on the body.
And when the breath has found its soothing rhythm just following its natural course.
And when you notice the tension has drifted off.
Mindfulness has already returned.
Just noticing what's there right now.
And kindly guiding your attention back to the breath.
Allowing the soothing rhythm to return whenever you lost it.
And then in the third phase,
Expanding your awareness.
Sensing the body as a whole.
Attuning to yourself the way you are right now.
Sensing your deeper needs.
Noticing what comes up with the question,
What could be a kind wish to myself?
Examples could be,
May I feel safe?
Or may I feel healthy,
Or as healthy as can be?
May I enjoy happiness?
May I feel at ease?
Choosing words that connect well with you.
And gently repeating the wish.
Letting it flow through you.
If you like on the rhythm of the soothing breath.
May I on the in-breath and the second part on the out-breath.
And the offering of the wish may be supported by a gentle smile.
The receiving of the wish by placing one or both hands on your chest.
Taking the wish to heart.
And welcoming every experience as part of the practice.
Meaning with the same wish,
Or adjusting the words in response to what arises.
Rather than ending the practice in your own time to resume your daily activities.
Thank you.
