So making yourself comfortable.
Closing your eyes either fully or partially.
So And taking a few deep breaths.
Silence.
Bringing awareness to any movement that you're sensing or that you're feeling around your body or on any of your internal landscape.
Movement might be the feeling of of a breeze across your skin.
You might be noticing your heartbeat somewhere in or on your body.
You might be feeling tingling in your fingers or your toes.
Maybe you notice that your eyes are moving even underneath closed lids.
Taking a moment to scan your body and get a little bit curious about any movement that you're noticing.
And if you're finding any thoughts or emotions,
Even difficult emotions arise as you're bringing awareness to movement around your body or in your internal landscape,
Bringing some kindness,
Some compassion to any difficult emotions or sensations you might be experiencing.
Maybe you're feeling pain in a part of your body and you're noticing throbbing as part of that pain and swirling or tightness.
Maybe you find some judgment about your body or about the movement in or around your body.
Whatever you're noticing,
Whatever is the most salient piece of experience,
The most obvious piece of experience you're having,
Bringing your awareness and if need be,
Your affection to that experience.
Connecting with yourself as you're having that experience.
You might even put a hand over your heart or a hand over any place on your body if you're feeling any difficulty,
Any pain.
Maybe even breathing in kindness and compassion for yourself.
Filling yourselves with compassion and tenderness.
If you find yourself getting hooked on a particular thought or emotion,
Tending to yourself and also seeing what it's like to expand your awareness a little bit,
To hold that experience in a wider vessel of spaciousness,
Of kindness,
Giving yourself some space.
If it feels okay,
Maybe there's a particular sensation you're experiencing that you'd like to get even more curious about.
How is it to really bring your close awareness to a sensation,
Not the external or the internal part of your body.
How is it to get really curious about a process in your body?
Our body always tells us the truth and it doesn't judge.
Our mind judges.
Our mind can be clouded.
Our thoughts can be clouded by past experiences.
But our body is always in the present moment.
There is never judgment from our body.
Our body is always simply doing the best it can.
How is it to be in the awareness of sensation experienced by your body without having the mind come in and judge or narrate or comment?
How is it to simply have a felt experience?
If it's challenging for you to simply have a felt experience,
It's okay.
There's nothing wrong with you.
Whatever your experience is,
Is what it is.
You bring some patience and tolerance and kindness to whatever your experience is.
How is it to be in the awareness of sensation experienced by your body without having the mind come in and judge or comment?
If it feels okay,
If it feels accessible,
I want to invite you to bring a little appreciation to the fact that you're able to feel sensations in your body.
This is such important information that we're getting from our body all the time.
Our body is always offering up sensations to let us know that it exists,
To let us know that it's a process,
To let us know that it's moving or healing or hurt or needing sleep.
It's always giving us this information.
Finding a little gratitude,
A little appreciation for this ongoing exchange of information,
Some judgmental information that our body's giving us,
Doing its best to allow us to be happy,
Giving the information we need to tend to ourselves in any given moment.
Body is such an important self-compassion practice tool because it tells us what we need.
It's always telling us what we need.
As we're starting to move towards the completion of this little practice,
We're doing one last scan of your body.
Is there something that you didn't notice already?
Some new sensation,
Some new piece of information.
Then moving your awareness to your breathing,
Simply resting your awareness in the experience of breathing.
Expanding your awareness out to hold your whole body,
Starting to move your fingers,
Your toes,
Your wrists,
Your ankles,
Just very slowly feeling what it's like to have movement in your body.
When you're ready,
Gently opening your eyes,
Giving a stretch,
A sip of your drink.
