If your cup feels a bit empty,
Maybe you've been giving and giving and don't have anything right now.
I hope these next few minutes can be for you first.
Finding a position that feels supportive,
Either sitting or lying down.
If sitting,
Just letting the spine be upright in a dignified and relaxed manner and if you choose to lie down,
Letting the body be long,
Gently closing your eyes or softening the gaze downwards,
Whatever feels best for you.
Maybe stepping away internally just for now,
Just for this moment,
From whatever you were just doing.
You chose to be here.
Whatever you were just thinking about,
It will still be here later.
And for these next 10 minutes,
We will first land,
Then practice,
Then rest in awareness.
Nothing to get right here.
This time is yours.
And feeling the support beneath you,
The chair,
The cushion,
The bed or the floor,
Just letting it hold you.
You don't have to hold yourself up all on your own.
And maybe noticing the shoulders and perhaps letting them drop just a little.
Noticing the jaw finding a bit of softening.
The hands resting wherever they are.
On the sides of your legs.
And allowing the belly to be soft.
Just breathing in naturally.
Breathing it as it is.
And maybe considering one slow gentle out breath.
A little longer than the one before.
Letting the body know that it is safe to settle.
And for now choosing an anchor,
Maybe something that feels steady for you today,
It could Your fingers.
Sounds around you coming and going.
Arches,
Noticing their breath.
Whichever feels kindest.
You can change it anytime.
And if it feels comfortable,
Just placing a hand somewhere soothing could be over the heart.
Over the belly,
One hand over the heart and one over the belly.
Or maybe resting it softly on the cheek.
Wherever your body says yes here.
Just feeling the warmth of your own hand.
Not just paying attention,
But paying kind attention.
A way you might hold someone you care about.
You can leave your hand there,
Move it or rest both hands in your lap like before,
Just choosing to do whatever you need.
And letting the breath flow.
Find its own rhythm,
Nothing to manage,
Nothing to fix.
Perhaps feeling gently rocked by the breath.
The rise and the fall.
And if it feels natural letting the body sway a little with it.
Forward and back.
Like a small boat on calm waters.
The mind may have wondered by now.
That's what minds do.
The moment you notice,
You're already back.
And if a thought says I should get up or I have things to do,
Just noticing that this is just a thought passing through.
And at any time during our practice here you are welcome to shift,
Stretch or open your eyes and still stay here.
Now letting your attention rest on the in-breath only,
Just savoring it.
One breath after another.
Perhaps noticing how the inbreath feels and refreshes the body.
And if you like.
Breathing in kindness for yourself.
Maybe something good or something warm or maybe considering a word that might ride along on the breath,
A word like kindness.
Ease rest.
Or if it's more helpful coming up with an image or that feeling of that warm light,
A soft blanket or the sun in your face.
Breathing in.
.
.
For you.
You don't have to feel anything special.
Is offering.
Just receiving.
And whenever you're ready,
Letting the attention move to the out-breath.
Feeling the body breathing out.
Just the ease of that letting go.
And letting that ease flow out into the world around you.
Perhaps kindness rides on the odd breath too.
Now,
Feeling both.
Breathing in.
Breathing out.
In for me.
Out for you.
And maybe considering that in-breath is always for you.
We can only give from what we have.
And just remember that filling our own cups is not selfish,
Because this is where kindness begins.
And if you need more for yourself today,
Just staying with the in-breath as long as you like.
And when your cup feels a little fuller letting the out-breath carry kindness to others.
Now finding your own balance or perhaps an equal flow.
In for me,
Out for you,
Perhaps sending kindness to someone you love.
To someone who isn't with you right now and to anyone who is struggling today and if it feels okay considering someone who's a little difficult,
Only as much as it feels right.
Breathing in for me,
Breathing out for you.
Letting the breath flow in and out like the ocean,
Waves coming in,
Waves going out and you part of this wide endless flow,
Just a notion of kindness.
And whenever you're ready Just gently letting go of the practice,
Letting go of the words,
The images.
And just resting here as you are and maybe doing a little check-in.
How is the body right now?
How are you feeling?
And whatever it is here,
Letting it be here.
You're allowed to be exactly as you are.
And just feeling the support beneath you once more,
Perhaps choosing to wiggle the fingers and toes,
And whenever you're ready,
Opening the eyes or lifting the gaze.
You stayed,
You gave yourself these minutes,
And that matters.
In for you,
Out for others.
One breath is enough.
