Gently close your eyes and begin by placing one hand on your heart and start to drop your attention there.
Feeling the warmth of your hand on your heart.
If being with the breath is okay,
Begin by breathing into and from the heart.
And just feeling that as you breathe in,
The body rises up to meet your hand and there is a sensation of warmth.
And as you breathe out,
Sensing how through your warmth and your containing hand,
You can radiate love and care toward the body.
Then begin to turn toward that part of your body that is experiencing uncomfortable sensations.
And if possible,
Place your hand there.
Just take some time to get familiar with these sensations.
Just as they are.
Just noticing where these sensations are arising.
Noticing the shape and size.
Do the sensations vibrate or tingle?
Do they feel heavy or light?
Sharp or dull?
And just see as best as possible if you can sense and perceive the minute quality of the sensation.
Just familiarizing yourself with the sensation as it unfolds,
Together with the warmth of your hand on your heart.
And your other hand just taking care of the sensation.
So perhaps the sensation shifts and changes.
Perhaps not.
But just see if you can be curious about what's happening.
Gently acknowledge to yourself that these uncomfortable sensations of anxiety and pain are simply that.
They're uncomfortable,
But they're not dangerous.
They're just sensations.
Just remind your frightened brain that you're not alone.
Just remind your frightened brain that it's actually okay right now in this moment.
That it's actually safe.
And there's capacity to be with these difficult sensations.
Feeling the warm presence of your hands.
And these small moments of attuning to these difficult sensations help your dear brain feel less and less frightened when they arise.
See if you can invite your attention to just be with what's here in a very gentle way.
Just breathing with them,
Knowing the loving attention from your heart and from your hand and your breath are helping you be present with the sensations and just see what's here.
From time to time,
Just a gentle reminder to let go of any expectations or demands that the uncomfortable feeling should change in any way or go away.
As this attitude just subtly reinforces the perception of danger.
So just continuing to hold space,
Feeling the warmth of your hands,
The compassionate self-attunement to be here with these sensations and take care of them.
If it feels overwhelming,
Then just gently back away and stay present with that which feels nourishing.
Maybe the sensation of feeling held in the chair or feeling your feet connecting to the ground.
Just knowing as you do this practice that you are growing the open,
Expansive and loving awareness in which these sensations can just unfold and be.
You're growing your capacity to hold them.
Feel the warmth of your hands radiating inward toward the body,
Offering your whole being loving care and compassionate attunement.
And whenever it feels right to just gently allow your eyes to open and just to allow yourself to absorb this experience.
