Music Take a moment now to get comfortable either lying on the floor or just sitting on a chair and just gently close your eyes over.
Take a few moments now to just notice your breath.
Notice the flow of your breath as you breathe in and breathe out.
You even might like to place your hands on your tummy and notice how your tummy area rises as you breathe in and then falls as you breathe out.
Now just notice if your mind wanders just to any particular spot in your body,
A particular body sensation,
Something that you feel in your body.
You might feel something in your tummy area or your chest or your legs or your neck or face.
Just let your mind freely do that and just see what you notice.
Connect to that sensation now in your body just with kindness and also with a sense of curiosity.
Now notice if there's any kind of emotion that you feel in your body or any emotion that you're having right now.
So how are you feeling right now?
Just sit with that feeling just for a minute and see if you can give that emotion a name.
So giving the feeling a name such as sad or happy or worry or anger or confusion or it might just even be feeling yucky or feeling good.
Now just notice if this is a comfortable feeling or whether it's an uncomfortable feeling.
So is it something that you like to feel or is it something that you don't really like feeling?
You might also notice that this feeling,
This might change as you pay attention to it.
So as you pay all your attention to this feeling and giving it a name,
You might notice that the feeling changes or it lessens,
It's not as strong or it might even go away after a while.
It doesn't matter if it doesn't,
Just notice.
Just notice this feeling now that you're having with kindness towards yourself.
It doesn't matter what you're feeling,
It's okay,
Just be kind to yourself with how you're feeling.
Just knowing that it's okay to feel any type of emotion.
And if it feels all too much,
Just notice any body sensation when you feel that.
So take your attention to just noticing what your body feels,
Such as a wiggly tummy or a racing heart or a headache or dizzy,
Shaky or warm.
Just shift your attention to the body sensation.
So notice now how your body is feeling and whether there is a particular spot where you feel that emotion.
So your body is also feeling that emotion.
In your face or in your tummy,
It could be everywhere throughout your body or just one particular spot.
And just notice these sensations now and what they feel like.
You notice the tightness or a pain or a throbbing or an aching,
A tingling or even a hot or cold spot.
Is there any movement with this sensation in your body or is it just still?
Notice now if it's a moving feeling or just a still feeling.
You might even like to give this sensation a color or the emotion a color like red or blue or orange or pink or even purple.
Or you may not be able to find a color at all and that's okay.
You're noticing now there's a color.
Just allow yourself now for a minute or so to notice these sensations in your body.
And maybe even seeing the color that comes to your mind.
And you may even notice that these change.
So there's my change as you're noticing them.
The color might change or the feeling changes or a name that you give,
The emotion that you're feeling.
That could change as well.
So just letting that go now and allow yourself just to sit or lie there and relax.
And just return your attention to your breath.
Just noticing the rise and fall of your belly.
Noticing the in and noticing the out breath.
So that's all I have for you today.
I hope that you find this video helpful.
And I'll see you next time.
You You
