The Chinese character for mindfulness is a combination of the symbols for heart and a symbol for now.
In this way it's an invitation towards a state of sincere and authentic presence.
So with that in mind please assume a posture which is at once awake and at the same time relaxed,
Finding a balance within the body.
And as best you can stay connected to this sense of awake balance,
Relaxed balance.
Please allow your awareness to sweep down the body to your feet.
Noticing how they are in contact with the ground.
Noticing the points of contact.
Noticing the sensations in the feet or the lack of sensations.
And gradually letting the awareness rise up through the legs.
And if you are seated please notice the way you have landed on the chair or the cushion or whatever surface you might be supported by.
If you are lying down you may notice the points of contact your body makes with the ground.
Now seeing if it's possible to perhaps invoke or become aware of a feeling of gratitude for this surface that supports you.
This earth that grounds you.
Where you can be held.
Where you can allow yourself to stay a while.
Trust a little.
Simply be.
And now shining the light of awareness onto the sensations of breathing.
Perhaps noticing where breathing is most vivid for you right now.
And what might it be like to invoke a sense of gratitude for this next breath.
For the oxygen that nourishes you.
For this next breath that is literally keeping you alive.
Becoming aware of any sensations in the body as a result of this exercise.
Or as it may be the lack of sensations.
Knowing that this too is perfectly acceptable.
So as best you can staying connected to the sense of being grounded and supported being aware of the feet.
And.
The breathing or the lying down being held.
Your mind's eye.
Some act of kindness which you may have experienced recently.
And this may have been the result of a connection with somebody close to you.
It may have been.
A very intentional.
Act of kindness.
Perhaps it was merely a stranger who offered you a smile.
Please notice any physiological response to this visualization.
Turning toward the question can I be with this right now.
Can I stay grounded in the body.
Aware of my breathing.
And notice.
If nothing came to mind when invited to visualize an act of kindness.
That you experience perhaps.
Perhaps there is an animal friend.
That you have a connection with.
What might it be like to.
Invite that.
Being into.
Your awareness now.
And the recent experience.
Of that creature.
Perhaps the joy that was apparent the last time you walk through the door to meet them.
What qualities does that invoke.
Perhaps a smile.
And if that is so then noticing the smiling.
If neither the human connection or the animal connection is possible.
Then it may be that there is a place of safety that you.
Have.
That you can turn towards perhaps it's the.
A quiet corner of your house.
Where you feel safe and held.
Perhaps it's being snug under the duvet.
And if you visualize yourself in that space.
What qualities.
What qualities arise.
Perhaps even the smile at the eyes.
Or a smile at the heart.
Can you be with this right now.
Knowing that.
If this exercise was particularly difficult or if.
The emotions other than gratitude.
Were present.
Perhaps sadness.
Or maybe even anger.
That these are.
Completely valid.
Experiences to be having.
Is it possible to turn.
Across those.
With a sense of gentleness.
Curiosity.
And your own way of expressing kindness.
And your own way of.
Nuclearanski.
