In this short practice,
We will be working to gently soothe difficult emotions.
Please find yourself a comfortable position,
Whether it is sitting down,
Standing up,
Or lying down.
When you're ready,
Give yourself permission to close your eyes all the way,
Or perhaps gently softening your gaze in one particular spot.
When you're ready,
Let's start by taking a few deep,
Delicious breaths.
With each breath,
Allowing yourself to drop your awareness further into this moment,
Into your body,
Your experience.
If you would like,
Savoring the rhythm,
The rocking motion of your body,
Your breath.
If for any reason your breath is not a comfortable place for you,
Please allow your body to sway forwards and back,
Or side to side,
Gently bringing your awareness to the motion,
To the sway.
If it feels right,
Putting a hand on the heart for tender self-compassion,
Or perhaps a fist on the heart for fierce self-compassion.
You can also do this any other part of your body that feels safe and secure,
Letting this gesture be a reminder to bring affectionate awareness to this one here,
This one who matters,
Bringing tender or fierce self-compassion to all parts of you.
If it feels right,
Raising the corners of your mouth into a smile,
A smile welcoming each and every part of you,
Seen and unseen,
And not beginning to offer yourself words or phrases of loving kindness or compassion,
Perhaps words that you long to hear in this moment.
And they may be words like,
May I know that I belong,
May I know that I belong,
May I hold myself with kindness,
May I hold myself with kindness,
May I know that I am enough just as I am,
May I know that I am enough just as I am.
Or perhaps noticing if some other words or phrases,
Sensations,
Energy that resonate with you in this moment,
Saying them,
Experiencing them with each breath,
Allowing them to ripple throughout your body,
Your being,
Your energy,
Allowing these words to flow through you,
Within you,
Throughout this practice,
And for the rest of the day.
When you are ready,
Opening your eyes if your eyes were closed,
And letting go of your thoughts,
