Breathing space with compassion.
Beginning by acknowledging whatever is present for you right now in the mind and body.
Noticing sensations as they present themselves.
And it may be helpful to name them.
Tension in my jaw,
Neck or shoulders.
Heaviness in the chest.
Tightness in the belly.
Dreaming and allowing them to be just as they are.
Noting your feelings.
Fear,
Sadness,
Irritation.
Vulnerability.
Opening to them as best we can.
And noting your thoughts without losing yourself in their content.
Worrying.
Self-judgment.
Anger.
Holding the difficult in a cradle of kindness.
Embodying an attitude of soften,
Soothe,
Allow.
Softening bodily tension.
Soothing painful emotions.
Allowing thoughts,
Whatever their content,
To come and go.
And then gathering the awareness and now focusing on the breath.
Observing the movements of the breath.
And gently allowing the breath to slow down and deepen.
Allowing a calming,
Comforting rhythm to emerge.
Let the breath flow freely.
Allowing the body to soften.
Gravitating towards the ground that carries you.
Perhaps supported by an inner smile,
A gentle touch.
Or by connecting with the image of a safe place or a caring other.
And now expanding your awareness to your entire body.
Opening your heart to any pain and suffering that may be there right now.
Whether physically,
Emotionally or mentally.
Asking yourself,
What could be a compassionate wish for myself in this moment?
And if a wish comes up,
Softly repeating the words and letting the wish flow through you on the rhythm of the breath.
Or independently from it.
And if you like placing one or both hands on your heart.
May I feel calm.
May I feel safe.
May I receive comfort.
May I have the courage to be with this pain.
May I be free from suffering.
Or may I accept what I cannot change.
Sometimes allowing a paradoxical wish,
Like may I feel this tension,
This fatigue,
This sadness.
Can be very compassionate.
Allowing a space for what is actually there.
And then ending the practice by moving your attention to the points of contact between the body and the surfaces supporting you.
Opening to the sounds around you.
Fully present from one moment to the next.
