Breathing space with kindness.
In the first phase of your practice,
Taking your time to be comfortable,
Finding a comfortable position to be in.
Be that sitting up,
Lying down,
Standing,
Whatever that might be.
Noticing your body needs right now.
Perhaps asking yourself,
How can I be most comfortable in this moment?
Taking whatever you might need,
Cushions,
Blankets,
To be at ease wherever you are.
Letting the shoulder blades slide down the back,
Taking a deep breath in,
Breathing out with a sigh as you arrive here in this new posture.
Noticing what physical sensations are here.
How are you feeling in the body?
Welcoming in that experience,
That noticing whole of your experience in the body.
Releasing awareness of the body.
Noticing what feelings,
What emotions are here with you.
Maybe labeling these,
Simply noticing.
Knowing that there's no right way to feel.
Releasing awareness of these and noticing what thoughts are here.
The tone of the mind.
Maybe it's busy.
Maybe it's rushing around from a busy day.
Maybe tired and slow.
Noticing whatever's here.
Releasing awareness of the mind,
Thoughts.
Acknowledging how you are in this moment,
Whatever that might be.
Pleasant,
Unpleasant,
Neutral.
Perhaps these parts of yourself which are calling less loudly for your awareness.
Welcoming in all of your experiences just as they are in this moment.
And moving now to the second stage of your practice.
Gently guiding your awareness to rest.
Rest with the breath.
Gentle rise and fall as the body breathes.
Following the in-breath and the out-breath.
You may notice that to breathe in takes a little energy.
To breathe out is to release,
Is to relax,
Is to let go.
You may like to explore bringing in a soothing breathing rhythm here.
Breathing in long and slow.
Pausing.
Breathing out as you release and let go.
Taking a few breaths like this in your own time.
Perhaps counting to four on the in-breath.
Pausing for five.
Counting to six as you release the breath.
Sensing the experience as the chest expands as you breathe in.
Pause.
And that sense of the air being released.
Allowing the whole body to follow the breath and release and let go with the out-breath.
Allowing the mind to follow the breath and release and let go a little more as you breathe out.
Allowing the muscles of the face to release as you breathe out.
Muscles of the shoulders,
Chest.
Perhaps sensing the chest fill and the heart open.
The abdomen move freely with the breath.
If it feels right to you,
You may like to explore placing the hands on the body.
Perhaps on the abdomen or the heart.
Sensing the warmth of the hands.
The movement as the body breathes.
If you notice the mind's wandered off.
Knowing nothing's gone wrong.
This is the nature of the mind.
When you're ready,
Gently coming back to this moment.
To this breath.
When you're ready,
Releasing awareness of the breath.
Letting the breath return to its natural rate and rhythm.
Expanding your awareness.
Taking the whole of this body.
Whole of this breathing body as it rests here.
Perhaps asking yourself,
What could be a kind,
Supportive wish to myself right now?
Perhaps saying this to yourself,
Even if the wish feels distant.
Dropping in this wish like a pebble into a clear lake.
Perhaps,
May I feel safe?
May I feel healthy?
May I feel happy?
May I feel at ease?
Choosing whatever words feel right for you today.
Perhaps allowing the words to flow with the breath.
You may even like to allow there to be a gentle smile on the lips.
A gentle smile,
Just as there would be if you were to give a present to someone else.
If you've placed your hands on the body.
Feeling that sense of contact,
Of warmth.
Sensing in to the body those experiences that perhaps feel pleasant,
Unpleasant,
Neutral.
Is it possible to welcome them all,
Just as they are?
And as we come towards the end of this practice,
Taking another deep breath in and breathing out with a sigh.
If you've lifted the hands,
Lowering them now.
Releasing awareness of this body.
Expanding your awareness to notice the sounds that surround you.
The space around you.
Whenever you're ready,
Bring a little movement back to the body.
Gently opening your eyes and stepping back into your day.
Carrying with you this kindly wish for yourself.
