If you're comfortable right now and we're going to start our main practice so again I'm going to ring the bell at the very start and then at the end so again just settling into our posture whether that is sitting on the floor or on your chair and just getting comfortable if you have to adjust adjust and as always just feeling that little golden tread just pulling you ever so slightly higher just before we start we're gonna set an intention and our intention for today is just to bring some self compassion into our own bodies and with our intention we're also going to set a motivation why are you here why are you here to practice mindfulness it might mean different things to many people but just touching into that reason why as we start this practice as we take our long slow breath in and just letting it out gently so we might just lengthen our breath slightly as we just settle the mind and as we may have noticed already our minds are busy we may be going into thinking mode so we're gonna give our minds something to do I'm gonna introduce a little count you might just count in for a count of three or four in two three four and out two three four and just continuing that count inside our minds in two three four and out two three four and some of us may find counting difficult so we might just introduce a phrase I know I am breathing in and I know I am breathing out as we continue with our count or our phrase we slowly feel the mind just settle ever so slightly two three two three four and two three four and out two three four as we feel our breath slowly harmonizing we might just let go of that count or that phrase just concentrate on that out breath and just touch in with how do we feel on that out breath,
That release our shoulders might drop ever so slightly more our body settles ever so slightly and as our body settle our mind gently settles into our body so we just touch in where we are now those touch points that we feel where that's your your feet on the ground your arms on a chair or your lap just those gentle touch points so you bring our attention down to our body down to our toes so you may scan through our body but at any point if anything is uncomfortable we may just move on the idea here is just just to soothe and relax starting with our toes with our big toe as we soften and soothe across the rest of our toes soften and soothe the soles of our feet just bring our attention and soften and soothe the top of her feet our ankles the whole of our foot just soften and soothe our lower leg our calves our knees the curve of your knee just soften and soothe up into our upper legs the whole of our leg soften and soothe up into our abdomen our belly our lower back to soften and soothe up into our upper back our shoulder blades around to our front to our chest so we get a sense of our whole torso again just soften and soothe up into our shoulders down into our arms soften and soothe our elbows our forearms our wrists just soften and soothe into our hands the backs of our hands the palm of our hand you may feel energy in your hand just soften and soothe as now we have a just a feeling of our whole body up to our neck as we soften and soothe and up into our neck and our throat chakra we might feel some release as we send love and soften and soothe up into our jaw just bringing this awareness into our jaw we might feel it just naturally soften as we send soften and soothe into our cheekbones our eye sockets you might feel the backs of our eye just soften just relax ever so slightly more that tension just easing away as we soften and soothe and up into our foreheads again just naturally feeling and ease and relax as we soften and soothe as we now get a full sense of our whole body from top to bottom as we settle here fully rested nothing to do and nowhere to go in this moment as we brought awareness around our body we may have felt tension or uncomfortableness we're just gonna soften around the edges of anything that we became aware of as we repeat soften soften soften again repeating in your head sued sued sued sued allow allow allow as we rest here for a few moments nothing to do and nowhere to go so we created this moment for us this moment of self-compassion totally at ease in our body and each time our mind goes into thinking mode just bringing it back and reminding ourself to soften and soothe you fully at ease in our body fully aware fully allowing you to relax and relax returning to our breath at any moment we need to return to our mantra of soften sued you soften suit you soften and sued as we rest here I'm gonna drop a question in we're not gonna focus or ruminate on the answer I'm just gonna notice what comes up what do I need right now what do I need right now again to ruminate or the answer just notice it and return back to our mantra soften and sued soften and sued as we slowly expand our awareness to the outside of our body to our sensations our senses a sense of the position you have in the room maybe a sense of the sounds around us expanding our awareness a sense of who we are as our practice is about to end soon we might just dedicate today's practice to somebody in our life you might just think of that motivation that we touched in at the very start but why we are here and in doing so we may offer this practice not only to the people in this room right now not only to ourself to put to our family an awareness of all those people that benefit from our practice as we dedicate us in ever-expanding circles as we slowly come out of our practice you may want to rub your hands together or stretch out and just come back into the room and whatever pace feels comfortable to you right now I hope you enjoyed the practice
