Let's begin this practice by focusing our attention on our breath.
Focusing our breath where the air enters and exits our nostrils.
Seeing if it's possible to simply follow the natural cycles of the breath without going off in thought.
If you do find that your attention has been taken away in thought,
Gently bringing it back to the sensations of breathing.
Allowing any movement and agitation to settle as you follow your breath.
Only this in-breath and only this out-breath.
Then expanding your awareness to the whole of your body breathing.
The rise and fall of your abdomen.
The movement of your rib cage.
Right out to the whole of your body.
Noticing the warmth of your body.
The sensations of your clothes against your skin.
And now that you're feeling a little more settled,
Without going off into too much thought,
I'd like you to reflect for a few moments on what self-compassion really feels like.
Maybe like a strong and wise parent wanting the best for their child.
Full of appreciation and encouragement.
Kind and caring.
Understanding all of your personal difficulties and challenges without judgement or criticism.
Taking a few moments to really feel self-compassion.
Then letting go of exploring self-compassion for now.
And sending appreciation,
Gratitude,
Care and compassion for your body.
For all the stress,
Strain and possibly negative judgements you may impose on it.
Seeing your body with the same compassion as a favourite child or pet you care about.
Your body that supports you every day of your life.
And resting in this appreciation and gratitude and compassion for your body.
Silently repeating the following phrases.
May I be healthy.
May I be kind to my body.
May I release the tightness and tension that holds negative emotions.
May I notice negative,
Limiting and depleting thoughts.
May I encourage thoughts that are positive,
Expanding and nurturing.
May I be kind to myself.
May I accept myself as I am.
Be aware of the whole of your body.
The space in the room.
Any sounds in the room.
And sounds outside.
Looking out to the most distant sound you can hear and see if you can hold your attention and awareness there.
Right out to the limits of your awareness.
Resting in an expanded space that contains all thoughts,
Feelings,
Activities and sounds.
Feeling whole and complete.
And maybe setting the intention to be kind to yourself as well as bringing compassion to others over the coming year and see what difference that makes.
