You can do this practice however suits you and your body,
You can do it seated,
You can do it lying down,
Whatever is really comfortable for you.
Just make sure you've got a space you can be in for the next 10 minutes or so where you're not going to be disturbed.
And then once you're ready,
You can allow your eyes to close down if you're comfortable doing so.
Just make any final adjustments to get your body even more comfortable.
Just softening into this practice,
Softening into whatever's beneath you,
Allowing yourself a few moments just to transition from whatever you were doing before to this time and place where you're going to be just reconnected with yourself.
Allowing your focus to turn inwards maybe towards your breath,
Taking a few longer slower breaths in through the nose and out through the mouth.
Just keeping that light attention on your breath,
Allowing it to flow,
Allowing it to move you into a place of relaxation.
And as you do that,
I'll just begin to share a little bit of the intention of this practice.
And so when we think about healing from sensations or symptoms that have maybe been a part of our experience for a long time,
I find there tends to be a couple of ways that most people seem to measure their success or their healing.
One of which is how much they do,
How much capacity they have,
How much they get done on a day.
And the other is the level or the intensity of the sensation or symptoms in their body.
The idea that the less you experience the better.
Now both these things are completely normal and natural,
We all want to feel better in our bodies and we want to have the capacity to be able to do what we want to be able to do more.
The trouble could be with these two is that we can't always have control over them.
We can't always directly control what's happening in our bodies,
The patterns that are running,
The things that are coming up,
The sensations that are there.
And we can't always control exactly how much we do and often however much we do do it's not always satisfying.
So to begin this practice I just want you to begin to just let go of those two as a measure of your success today.
So using the breath,
With every out breath just feeling yourself releasing those expectations.
Releasing that need to do any amount of things today.
Releasing that need to fix or control what's happening in your body.
Just allowing that intention to release on the exhale with your body,
Let intention go as you do so.
And instead what I want to invite you to bring in is your intention for your day and your healing.
It's quite simply to place your focus on how you respond to what's happening in your body.
So I'm not trying to change it,
I'm trying to influence it but just seeing how you can place your focus on simply reducing your fear of those sensations as hard as that is.
That is your only focus,
Your only goal for your day is to step into compassion,
Calmness,
To respond in a light way to what's happening in your body.
The more that we can respond with curiosity,
With lightness,
With a calm confidence,
The less fuel,
The less fear we're giving to these sensations.
And the more compassion we can give ourselves through that process,
The more simple we can make our daily focus,
The better.
So allowing yourself to breathe in that,
Breathe in that soft,
Gentle,
Calm confidence in the way that we respond to whatever comes to us today and then let go of those expectations you used to have on the exhales.
Breathing in calm,
Confident,
Compassion,
Letting go of fear,
Of control,
Of pushing.
Maybe allowing your mind to wander to the rest of your day and seeing yourself,
Feeling yourself responding in this calm way as much as you can to what's going on in your body.
Giving yourself so much compassion for how challenging that can be but feeling empowered and confident in your ability.
Seeing how it feels in your body to have this simple focus for today and know that at the end of the day,
When you look back,
The mark of your success is simply how you've been able to respond.
How resilient,
How calm,
How compassionate you are to yourself.
Taking three final breaths to really embed this in a posture in your body,
Breathing in with that empowerment,
That calm confidence.
Letting go of the fear,
Twice more,
Breathing in,
Letting go,
Breathing in,
Letting go.
And in your own time,
Transitioning back to the room that you're in,
The environment you're in and wishing you all a calm,
A confident,
A compassionate day.
