Closing your eyes,
Either fully or partially.
Taking a few deep breaths.
Maybe putting your hand on your heart.
Some other place on your body that feels soothing.
Just reminding yourself that you too are worthy of kindness.
You're worthy of your own attention,
Affection and connection.
You can leave your hand there or rest it down.
Bringing your awareness as you're breathing to your in-breath.
Just allowing your out-breath to release.
Bringing most of your attention to your in-breath.
As we breathe in,
We're nourishing our body.
We're breathing in the oxygen that we need.
We're enlivening our body.
Expanding,
Feeding,
Fueling our body.
You might imagine breathing in something that you need to nourish you right now.
Equality.
Maybe it's something like courage or kindness,
Connection,
Affection,
Patience.
You might imagine breathing that in as a word or as a feeling.
You might breathe it in as a colour,
A cloud,
Light.
Whatever feels right to you,
Breathing in that quality you'd like to breathe in for yourself.
Allowing yourself to feel what it's like to breathe in what you need in this moment.
Featuring what you need to spearfile into out-breath.
Encouraging a feeling of And then adding in an awareness of your out-breath as well.
On our out-breath we are being soothed by the release,
The relief of the out-breath.
Our body is resting.
We're releasing from our body what we don't need.
So you're breathing in for yourself.
And then as you're breathing out,
Bringing to mind a part of you that is struggling right now or having a lot to say right now or a part that you're struggling with.
Maybe there's an inner child part,
A part of you that is afraid or sad or lonely.
Maybe there's an inner critic part of you who has a lot to say and a lot of energy.
Maybe there's a part of you that wants to run away,
Wants to resist,
Doesn't want to be with experience.
As you're breathing out,
Breathing out whatever you feel that part might need.
The release,
The relief of your out-breath.
Breathing out something like maybe ease,
Kindness,
Patience,
Connection,
Affection.
Whatever you feel that part of you needs.
So you're breathing in for yourself.
And then breathing out for this part of you who's having a little trouble right now.
If you're having some trouble getting distance from this part,
You might try simply inviting them to step back a little bit to give you some space so that you can really see it.
You want to get to know it but you need a little space in order to develop that relationship.
So inviting it to step away a little bit so you can be in relationship with it,
Not feel as if you're enmeshed with this part.
You're still having trouble finding some distance then you might simply breathe in mostly for yourself.
This is big work to do.
Breathing in maybe 95% for yourself,
95% of your goodwill.
Releasing out maybe just 5% for this other part.
Whatever seems to make sense.
Breathing in for me and out for you.
One for me and one for you.
We're not trying to change how we feel.
We're not trying to change how our part feels.
We're simply bringing the kindness of our affection,
Of our desire for wellbeing.
We're not trying to change how we feel.
We're simply bringing the kindness of our affection,
Of our desire for wellbeing.
As we start to move towards the end of this little practice.
Maybe taking a moment to acknowledge this part of you that feels right.
You might even thank them for being in relationship with you.
If they could keep a distance from you,
Thank them for holding that distance so that you could develop a relationship with them.
Then bringing your awareness simply to your breathing body.
So releasing any imagery.
Just being aware of your body breathing.
Bringing your awareness to your physical body as a whole.
Maybe starting to move your fingers and your toes,
Your wrists,
Your ankles.
Gradually opening your eyes.
I'd like to have a little stretch as you start to move,
Sip of your drink.
And gonna do this slowly along a straight line.
