You might like to begin by finding a position that feels right for you.
One where you feel comfortable and aware.
It might help to keep your spine aligned and symmetry in your body and just knowing that it's okay for whatever position you choose to hold your body in here.
You might like to begin by noticing your visual field.
You might like to look around where you are,
Noticing perhaps the different shapes and colors.
Just noticing what you notice here.
There's no need to label or change anything.
And if you feel comfortable,
You might like to gently close your eyes here,
And perhaps become curious to your visual field behind your closed eyes.
The shapes and colors,
The play on light.
Just noticing what you notice here.
You might like to bring your attention to your breath now.
The in-breath as you breathe in,
And the out-breath as you breathe out.
And just noticing how the breath is for you here.
And just experiencing whatever you experience.
And out.
Bringing your full attention to the breath.
You might notice your mind wander,
As minds so often do.
When this happens,
You might like to offer yourself some kindness and love.
Some compassion for yourself,
That it's okay for your mind to wander.
And then coming back to the You might become curious to what you can smell here.
Any particular aromas.
There's no need to change these aromas.
And knowing that it's okay if there's no aromas coming up for you here.
Just experiencing whatever you experience.
You might like to focus on the contact your body makes with the surface you're resting on here.
Noticing any sensations here.
Pressure,
Coolness or warmth.
Any tension or lightness.
Just feeling in to whatever is here for you.
There's no need to alter or change it in any way.
You might also notice the air on your exposed skin.
The gentleness or heaviness of the air.
Perhaps the coolness or warmth.
And as you notice the sensations in your body.
Feeling in to the strength and stability of the earth.
Holding your body here in this gentle presence.
You might like to take a moment now to become curious to your mind and your thoughts.
Maybe paying particular attention to your inner critic here.
Perhaps reflecting on a time where your inner critic was so compelling and so strong that you felt that you had to listen and follow what they were saying.
Maybe they used a harsh tone with you.
Maybe you felt the sense of urgency from them.
Maybe they were just trying to protect you from something they thought you needed to do.
To be protected from.
Perhaps a past hurt.
A time where you felt a lot of pain.
Perhaps your inner critic has been trying to protect you from feeling that pain.
You might like to extend a hand of friendship for your inner critic.
Thanking them for their genuine concern for you.
While gently reminding them that the harsh tone is no longer needed.
Letting them know that you can move forward together with kindness and compassion instead.
You might like to bring your attention now back to the contact that your body makes with the ground and with the earth.
The strength and stability of the earth as you're held here in this gentle compassionate presence.
You might like to spend the next few moments just pondering what this compassionate relationship with your inner critic might bring for you.
As your life and journey unfolds to your contact with the earth and just experiencing whatever you experience here.
As your life and journey unfolds to your contact with the earth and just experiencing whatever you experience here.
And just letting these senses be as they are.
And just experiencing them for what they are.
You might like to induce some movement in your body here.
Perhaps swaying from side to side or moving in another way that resonates with you.
And when you're ready,
Gently opening your eyes and coming back.
