Welcome.
Let's begin.
Just taking a moment to connect to body sensations,
To briefly ground yourself.
Notice the sensations that accompany the breath.
Maybe the rise and fall of the belly,
Or the brush of the air in the nostrils.
Allowing the body to sink just a little bit with every out breath,
Into the support of the chair or furniture,
The floor,
The building,
And indeed the entire earth that is supporting you right now.
Now,
Turning to yourself with loving kindness.
Imagine an embrace of light all around your body.
Or say loving words to yourself.
Hi,
Sweetheart.
Or just saying your name,
However it feels accessible and good to you to turn to yourself with loving kindness.
Next,
Ask yourself,
How are you?
What's going on for you right now?
With a sense of compassionate interest,
If that's present for you.
Bringing your attention back to concentrate on these steps as best you can,
Whatever the emotion experience is.
So asking yourself,
How are you?
And scanning your body to notice how you are right now.
Find an experience that you can put into a word or two,
So that it's not a thought,
But rather a sensation or a feeling.
Cold air on my hands.
Back firm against the chair.
And whatever that is,
Not being too concerned about whether it's good or not good,
The next step is now to just say,
Welcome.
So at first we say the words as they come up,
And then saying inside,
Welcome.
And beginning again.
Streaming loving kindness towards yourself in whatever way is possible for you,
Or delightful for you.
Hi,
Sweetie.
How are you?
Scanning for a here and now experience that can be put briefly into words.
Picking one.
Saying those words,
And then,
Welcome.
Continuing with this two or three more times,
Seeing if you can alternate between neutral,
Pleasant,
And unpleasant experiences.
I like to reach a place where I can feel I'm opening a window of attention,
Or I can feel like fanning out my gentle curiosity to hold whatever's there.
Well,
Thank you for being here.
I'm wishing you well.
