Settle into your environment.
Get yourself settled,
Comfortable and warm.
Courage and the commitment that we bring that we're willing to do this to come to a practice.
To tune in,
To be present with ourselves,
Get to know ourselves and to support ourselves.
There are many,
Many ways we could be moving through this moment and we've chosen this to stop and support ourselves,
Reflect,
Relax,
Soften,
Rest.
Some of what we do to support ourselves is taking away,
Allow any tension in our body to relax,
To let that dissipate.
We could soften our forehead and eyebrows.
Also bringing of our attention to a part of our body and allowing muscles to soften is something we can appreciate.
We can notice the nurturing quality of the breath.
There's this dissolving of tension through the breath,
The body automatically relaxes when we breathe out.
And there's the nourishment that comes with the in-breath.
All the cells of the body are being bathed in oxygen.
And with every time we breathe in,
We're nourishing our body.
Every time we relax as we breathe out,
We're allowing some space to open up for the nourishment of the in-breath.
Notice there's the flow of the air,
The coolness of the inhale,
The warmth of the exhale.
There's also a calming effect of watching the breath,
Letting our breath be more continuous and unhurried.
Let any effort at all in the breath dissolve.
Allow yourself to relax with the breath.
Tune into the jaw,
Your mouth,
Your tongue,
Your neck and vocal cords,
The whole apparatus of speech.
We've all been hurt by words,
We've all been comforted by words.
We've all said things,
We've all held things in.
Speech is a very active way that we engage with the world,
That we become known to other people and to ourselves.
Allow that whole mechanism of a word expression to come to a rest for a bit.
Right now we're turning that attention inward.
Allow yourself to focus for a moment on nurturing,
Nourishing words,
Things that you might say to yourself,
Things that other people may have said to you.
And then let that move to the side.
If you like,
You could place your hand on your heart.
And to yourself to say,
I love you.
I'm here for you.
I appreciate you.
I love you.
Push your breath as you relax and breathe out,
As you expand and breathe in.
Relax your mouth and jaw,
Your neck and shoulders,
The large muscles of your back,
Between your shoulder blades,
Through your lower back.
Let yourself settle into the support of your environment,
Your chair,
The bed,
The floor.
Relax your arms and hands.
Let them be at rest.
And bring your attention back to the softness through your forehead and eyes,
Through your lips and mouth,
Jaw,
Through the neck and shoulders,
And down into the front of your torso,
The chest,
Your stomach.
Down through your legs,
Through your feet,
Toes,
The soles of your feet.
Let all the cells of your body bathe in the appreciation and attention that you could bring to this moment.
Allow your attention to focus inward,
Relaxed,
Soft flow of attention from head to toes.
Notice your heart center,
That area protected by your rib cage.
Relax the muscles of your stomach as well,
Let the breath be free and easy.
Notice any energy or sensation in your heart center.
Allow that whole area to fill with a golden light,
With your attention.
Let your breath be even and effortless and smooth.
Focus your attention in your heart center.
I love you.
If there are thoughts or words,
Either your own or other people's,
About what you need to do to be worthy of appreciation and love,
Let those move to the side.
Let go of any judgments,
Any ifs or buts.
Any ideas about how you need to measure up in order to be worthy of your own attention,
Your own affection,
Your own appreciation.
Lastly rest with your attention in your heart center.
Notice your breath,
Let thoughts be in the background.
Focus your attention in your heart center,
Letting go of thoughts and ideas,
Anything at all from the outside world.
Simply notice the energy in your heart center.
Allow yourself to rest there.
Long,
Full exhalations,
Let your body settle and soften.
Deep nurturing in breath.
No matter what's going on in the external world,
In your life,
In your past or what might happen in the future,
Just for right now,
Resting in this awareness,
This attending to ourselves.
This is so simple,
Watching the breath,
Attending in the heart center.
The mind might have thoughts coming into it about daily life,
About why you don't deserve something or you do.
Mind has lots of reactions to things.
For right now,
For a few more minutes,
Tune into your heart center,
Let the words go to the side.
Notice your own basic goodness.
Keeping your attention in your heart center,
Placing your hand on your heart if you like.
Finish your breath.
Notice your whole body from head to toes.
Let go of any words.
Just be present within.
Allow yourself to be attended to by yourself,
Your own attention.
Try to relax,
Breath smooth and effortless.
And when you're ready,
Open your eyes.
