Either sitting or lying in a comfortable position.
I invite you to either have a soft gaze or close your eyes and allow your awareness to turn inside your body.
Noticing first of all any points of contact your body is making where you're sitting or lying,
Where your feet are resting and noticing where your hands are.
Allow your awareness to come to your jaw and to release any tension,
Keep the lips together but allow the jaw to drop slightly open just releasing any tightness here.
Allow your awareness now to come to your breath just noticing the rise and fall of your chest as you breathe.
And allow your awareness now to move to that part of your body where you have this feeling.
And I invite you to investigate it,
Turn towards it with curiosity.
Firstly imagine the feeling as an object inside of your body.
Where exactly is it located?
Is it near the surface of your body or is it deep inside?
How big is the object?
Is it large,
Is it small or just somewhere in between?
And what shape is your object?
Is it a regular shape?
Is it an irregular shape?
Is it smooth or is it jagged at the edges of the shape?
What sort of texture is your object?
And what will it feel like to touch it?
Is it soft,
Is it smooth or rough?
Is it sharp,
Maybe even prickly?
And what temperature is it?
Is it hot or cold or somewhere in between?
Maybe the temperature isn't the same all the way through.
Is the object moving or is it still?
And what is your object made of?
Is it a solid,
A liquid or a gas?
Or is your object a mixture of materials?
Maybe it's a solid on the outside and a gas on the inside.
How heavy is your object?
Is it light?
Maybe it's weightless.
Or is it heavy and feels as if it's weighing you down?
Or maybe it's a weight somewhere in between.
Does your object have a colour?
Or is it transparent?
Can you notice anything else about your object?
Imagine now that your breath is circulating around the object.
Each inhale breath creates a little more room around the object.
Each exhale softens the object.
Your breath is still circulating around the object.
Smoothing it.
Softening it.
Reducing it in size.
Continuing to take your breath there.
Continuing to create room in your body.
And soften the object.
I invite you now to repeat.
I can make room for this object.
Can make room for this object.
I can make room for this object.
And now repeating.
I can accept this object.
I can love this object.
I can accept this object.
I can love this object.
I can love this object.
As you repeat this try and cultivate some feelings of love and kindness towards this object.
I can love this object.
Allow your awareness now to gently move back to your breath.
Noticing the rise and fall of your chest.
Allowing your awareness to move outside of your body.
Start noticing any sounds around you.
Becoming aware of where you are.
And very slowly reawakening your body.
Maybe moving fingers and toes.
And when you're ready gently open your eyes.
Thank you for joining us.
