So as you let your breath move at a normal pace,
Take a moment to recognize what physical sensations are present in your body.
You can start with the top of your head and in your own time at your own pace,
Just moving all the way down through the different parts of your body.
Recognize what physical sensations are there and you might even be able to label them.
You can start with the top of your head and in your own time at your own pace.
And as you continue to observe what's present in the physical body,
You might have noticed thoughts.
Thoughts arising in the mind.
You can ask yourself,
What is happening inside me right now?
So what thoughts or stories is your mind telling you right now about your experience?
What is it telling you about what is going on in the world or about who you are as a person?
Now see if there is judgment or a desire to change your experience.
Or are you perhaps able to let it all be there simply as it is?
So now see if you can use your in and out breath to surrender to what is here without trying to push anything away or change it.
To notice how it feels to drop into the experience and to let it be and to allow it.
So now see if there is judgment or a desire to change your experience.
So now we will continue to bring more non-judgmental awareness to our experience.
So now see if you can notice what is calling for your attention the most.
Just be curious about it.
And see if you can communicate with what is present and ask what is needed.
So see what arises and notice if the sensations,
Thoughts or feelings shift as you explore this.
You might even notice a space emerge between your thoughts or between the emotions and sensations like there is an expansion taking place.
It's like… So we're going to open our hearts even more fully now to offer compassion,
And send this unconditional loving compassionate energy to whatever is present in us right now.
And if it feels difficult to offer yourself this compassion you can bring to mind a loving being,
Might be a spiritual figure or a family member,
Something in nature,
And imagine that energy flowing that wisdom flowing into you.
And if there is a particular sensation in your body that is calling for your attention,
You might even place your hand on this part of your body.
Just imagine that compassion,
That energy flowing into you.
So now tell yourself,
I care for my emotions.
And if those emotions or feelings are ones of struggle,
Tell yourself,
I care for all that is difficult right now.
And allow your heart,
Your body,
Your mind to soften in this process.
And then say to yourself,
Even if things are difficult right now,
What can I do to accept and care for myself?
And now just take a moment to say thank you to the experiences,
Emotions and feelings that are present for you,
Present in you.
And now just notice again what is present in your body,
If anything has shifted or changed for you in this process.
And now when you're ready,
We're going to bring this practice to a close.
So you can take a deep breath in again through the nose and out through the mouth.
And if your eyes have been closed,
You can slowly bring them open and start to bring sensations back into your body,
Just wiggling your toes or fingertips,
Whatever you need to do to come back and be present again.
