Taking the time to find a place to sit that you find safe and comfortable,
Maybe some cushions or a blanket for extra comfort.
And as you prepare for the exercise telling yourself in a soft internal voice that now is the time for me.
And that it is important to be kind to myself and this is one way to do that.
There's no need for absolute silence if there are noises and distractions around that is okay and we can begin to learn to let them happen while we do this exercise.
Our focus is on ourselves in this moment and we begin by settling our attention onto the breath and our breathing.
I wonder if we can slowly move our breathing down into the belly area so that the belly rises when we breathe in and falls back as we breathe out.
Taking the time to make this soft and gentle,
Slowly finding the flow with the body and the breathing.
Don't worry if this is too difficult,
You can always breathe just how you want to,
No pressure to get anything right or perfect.
Perhaps counting four or five on the in-breath to help keep that soft focus on the breath and then allowing the out-breath to fall away when you're ready and leaving some space and time before you breathe in again.
What thoughts arise while we do this?
Can you recognise them?
And then return the focus to your breathing.
No need to try too hard or push anything away,
We are learning to accept what is here right now in our experience.
Finding the time and the strength to allow a little kindness right now for yourself.
With each in-breath can you begin to imagine breathing in a soft loving colour of your choice deep down into the whole body.
Allowing your body to relax more and to loosen any areas of tension from within the body.
This is a time to explore how you're feeling and learning to begin to accept and learning to begin to accept how you are in this moment without judgment or any negative self-talk.
If this is difficult then we learn to just sit and open to this not reacting or moving to another activity just yet.
We can just carry on breathing and getting a sense of how our bodies are.
Perhaps reminding ourselves of all the good things that our bodies do for us.
Keeping us alive,
Enabling us to see people we love,
Being able to give hugs to those we care for and for ourselves maybe and so much more.
Soaking any positive thoughts and feelings into the body.
Allowing the body to soften and engage with this kindness.
And again if this is too difficult or negative we can learn to notice what is happening while it is happening within our bodies.
Letting thoughts and feelings pass through perhaps.
No need for perfection while we do this exercise,
No need to achieve anything right now.
Just knowing that you are enough in this moment.
You are able to care for yourself and give yourself what you need when you need it.
Saying to yourself I am enough,
I am able to care for myself.
Now just letting those phrases ripple through the body and sitting here for a moment longer and noticing how that feels.
I am enough,
I am able to care for myself.
I am enough,
I am able to care for myself.
I am enough,
I am able to care for myself.
I am enough,
I am enough.
I am enough.
