Find a comfortable seat,
Then turn your attention inward into your body.
Scan your body and feel which part of your body feels good,
Pleasant or natural and at ease right now.
Allow your attention to float to wherever feels at ease in your body and let your attention settle there.
Feel it.
Notice what the sensations are.
Let your mind soften and relax.
And now,
If there's something difficult that's happening to you,
A difficult emotion or a challenging situation,
Scan your body.
This feelings may manifest as a tightness in your chest or soreness in your shoulders,
Or it could be feelings of unease,
Sadness or anxiety in parts of your body.
Notice where you feel and hold that emotion in your body.
Just notice it for one moment.
Feel it and observe it.
Breathe into that difficult emotion in your body.
Allow the emotions and feelings that arises.
Just notice it.
Now,
Return your attention back to that area of your body that feels natural and at ease.
And just let yourself stay there for a moment.
Feel it.
Sense it.
Give yourself a break from what could be potentially overwhelming to feel and stay with this feeling of ease for a moment.
And now,
Let's return your attention to that part of the body that feels unpleasant,
Where the body aches or this tightness,
Or where the uncomfortable emotions are in that part of your body.
Just notice it and breathe.
And let it be there.
Let whatever is there be there.
And then,
Bring your attention again back to the pleasant or neutral part of the body and relax into it.
Now let yourself stay in this place of comfort and ease.
See if you can look sideways where that difficult emotion is in your body.
You can be present within the pleasant sensation in your body while just noticing from the sides the uncomfortable sensation in other parts of your body.
Breathe.
RAMENumbers Notice from the corner of your awareness that difficult emotion or sensation,
Is it moving,
Changing or shifting?
Just notice and observe.
Breathe.
And now,
See if you can bring some loving kindness,
Just some kindness to yourself for whatever you are feeling right now.
Hold yourself with kindness and send loving kindness into this area of pain or discomfort.
Let it surround and seep into this area of pain or discomfort.
Breathe into it.
Feel yourself supported by loving kindness.
May all be happy.
May all be well.
May all be free from our pain and suffering.
Let it surround and seep into this area of pain or discomfort.
