Starting off by finding a comfortable position.
So either sitting,
Standing or lying.
And noticing what you're experiencing right now.
The physical sensations,
The emotions,
The thoughts.
And as best as you can,
Kindly acknowledging what's arising.
Both the pleasant and the unpleasant.
Then beginning to bring attention to breathing.
Following each breath in and each breath out.
And perhaps allowing a soothing breathing rhythm to emerge.
By gently slowing down the breath.
And perhaps even having a longer exhalation than inhalation.
Letting the body fill on an in-breath.
And then empty gently on an out-breath.
You might also support the soothing breathing rhythm.
By noticing the contact with the floor,
The ground.
You might choose to hold your hands together and feel that contact between one hand and the other.
Or even putting a hand on your chest and feeling the warmth of that contact.
Our minds will naturally wander around,
So just kindly bringing attention back when it does wander off.
Then beginning to expand your awareness to the body as a whole.
So the breathing body just as it is.
And beginning to tune into yourself and notice what comes to mind when you ask yourself,
What could be a kind supportive wish to myself for in this moment right now?
It might be,
May I feel safe?
May I feel at ease?
You might even wish to have this wish come in time with the breath.
There might be may I on the in-breath and feel safe on the out-breath.
And it's important to remember we have an intention to extend this kind of wish to ourselves.
But we're not necessarily trying to create a particular response.
Because in the moment we might not feel this kindness towards ourselves.
So we offer it as an intention.
Seeing if you can bring this welcoming touch to all sorts of aspects of your experience.
And if you choose you can finish this exercise now and whenever you'd like to return.
Whenever you find yourself in a moment where that additional support is called for.
