Finding posture.
Inviting the eyes to gently close.
The intention of the practice is to be aware of who we are,
The relationship with ourselves and with another.
Noticing the natural flow of the breath through the nose,
The air cycling through the body and breathing out.
Taking a few moments to feel the full journey of the breath as it moves in and out of the body.
Deepening and lengthening the breath.
Counting into 4 or 5 on the in breath.
4 or 5 on the out breath.
Letting the breath return to its natural rhythm and simply resting in this moment.
So bringing awareness to the relationship with ourselves,
Dropping in a question.
There's no need to think of an answer to the question,
Rather than noticing whatever naturally arises.
How do I feel towards myself?
So this may be happy and joyous,
Confused,
Respected or any other feeling.
How do I feel towards myself?
And how do I express this feeling?
So if we feel happy,
We might have a self expression of dancing around the house.
If we feel confused,
We may express the feeling through sitting quietly,
Talking to friends.
There's no right or wrong answers.
Simply exploring.
How do I express this feeling?
Do I judge myself for this feeling or expression of the feeling?
So perhaps we think we should or shouldn't feel or express in a certain way.
Maybe we are self compassionate of all of our feelings and expressions.
Do I judge myself for this feeling?
How can I express kindness towards myself?
Might be listening to our innermost needs more often.
Or maybe that we want to celebrate our good fortunes more often.
How can I express kindness towards myself?
No need to think about an answer,
Just seeing what arises.
Now turning attention to our loved one.
We're doing this practice to explore relationship with ourselves.
We can apply this attention towards ourselves to go deeper into awareness.
How do I feel towards my loved one?
Maybe we feel happy and joyous,
Confused,
Respected.
Any other feeling?
How do I feel towards my loved one?
How do I express this feeling?
We feel angry and maybe we express the feeling through harsh words.
Being aware of the expression of our feeling.
How do I express this feeling?
Do I judge myself or my loved one for this feeling or expression of a feeling?
Or maybe we are compassionate towards all of our feelings and expressions,
And towards our loved one too.
Do I judge myself or my loved one for this feeling or expression of a feeling?
And how can I express kindness towards myself and my loved one?
So if we're feeling positive,
It's maybe through enjoying a meal together.
Things are difficult,
Maybe through bringing compassion and understanding of common humanity.
Wish to be happy towards ourselves and our loved one.
How can I express kindness towards myself and my loved one?
I'm letting go of the questions and simply sitting.
Bringing the breath back into focus.
Feeling the sensation of breathing in and breathing out.
And offering ourselves a gesture of compassion.
So placing a hand on the heart or belly and breathing in a sense of self-care.
Just practice straws to a close.
Taking a moment to reflect upon what has been learnt.
Taking a moment to express gratitude,
Taking the time to examine how we are in relationship and compassion towards ourselves and towards our loved ones.
