So let's make ourselves comfortable.
Taking a few deeper breaths as we position our feet and our legs somewhere they can be still for a little while somewhere comfortable.
We're going to take a few more full breaths allowing our arms and our hands to rest maybe in our lap.
Next time we inhale let's allow our spine to go a little bit taller.
When we exhale we're going to soften our forehead,
Soften our shoulders,
Soften into our chair a little bit.
You can sigh out the breath if that feels good for us.
And we're going to take our attention away from the external world into our internal world.
We're going to let the breath flow naturally as we greet our internal world.
Find out what's going on in there in this moment.
If the mind wanders we just bring it back with kindness.
There's no need to criticize because we know that the mind is always busy and wandering.
We just return it to the breath,
To the body.
You may notice yourself becoming quieter,
More restful.
You may notice your breath and your heart rate slowing a tiny bit as you become more at ease.
Just observing it all.
You may need to relax your shoulders again if any tension has crept in.
Let's have a look in our mind now.
Now we've got a little bit of calm,
Let's have a look in our mind.
What's going on in there today?
Whether we find,
Whatever we find,
Whether we like it,
Whether we don't like it,
Are we able to embrace it as if it were our beloved,
Our child,
As if they had whatever you found.
Even if it's something you don't want,
Are you able to welcome it?
Put your loving arms around it because this is your experience.
You don't have to love the fact that your mind may be fearful or chaotic but you can show love to that part of yourself.
It's part of you.
As Rumi said we open the door laughing and smiling to our experience.
Seeing how that feels.
Taking our attention now to our head and shoulders,
Our physical body.
And seeing how this part of us feels.
And seeing if we can embrace whatever we find.
It's ok just like this.
It's ok to be like this.
Even the niggles,
The discomfort.
Maybe it feels good,
Comfortable,
Maybe you can feel the energy flowing through this part of your body and it feels healthy.
Whatever you find,
It's ok like this.
How does that feel?
Taking our attention to our chest,
Our belly,
Our hips,
Our whole torso,
Our physical muscles,
Bones,
All the complex organs doing whatever it is they do.
Noticing it all and seeing if we can embrace this part of us.
Even the bits we don't like.
We're with a saggy belly.
Can we love that?
It's ours.
Even a little bit can we love it?
Or for our own sake.
How does it feel to do that?
Taking our attention to our limbs,
Our arms and hands,
Our legs and our feet.
Observing if there's comfort or discomfort.
Observing if that feels good or not.
And being open,
Accepting whatever we find.
Are we able to accept whatever we find?
Or do we resist,
Push away,
Ignore?
Lastly,
We're going to visit the energy in our centre,
The centre of our chest.
The centre of our heart.
Bring your focus to your heart space.
If you want you can put your hands here if that helps you focus.
As best you can keeping your focus in your very centre.
What do you find there?
Not necessarily the physical centre,
The energy flowing there,
The feelings.
And we're going to contrast that with what we find in our mind.
So let's take a trip up with our focus to our mind.
Notice how that feels.
And we turn to our heart and notice how that feels.
And you might notice that your heart is more peaceful.
You might not.
But you might.
You might notice that your mind is where your worries live,
Your fears.
You might decide to spend more time in your heart.
With your heart.
Feeling how that feels.
For the last few moments let's see if we can get a sense of our whole self.
Our whole body.
All the different energies.
Working together to make us our present experience.
And are we able to metaphorically embrace what we find?
Just for a moment.
Our whole self.
Even the dark icky bits.
Our whole self.
It's okay to be just like this.
It is okay to be just like this.
It is.
Resting here for a moment.
Now we're slowly going to return to the external world.
There's no hurry.
And you can come back to this place of peace and serenity when you need to.
When you choose.
So we're going to take a few deeper breaths and allow them to energise our body.
We're going to start to move our feet and our hands,
Our arms and our legs.
Having a little stretch if that's for us.
And when we're ready we can notice the external world.
Thank you for practicing with me.
