So starting with step one,
Just becoming aware,
Just noticing what's here.
.
.
Thoughts,
Body sensations,
Emotions.
.
.
Not trying to change anything,
Just allowing what's here to be here.
And moving to step two,
So gathering the attention on an anchor point,
Maybe the feet,
The seat or the hands,
Or maybe the breath,
If that feels comfortable for you.
Just zooming into all the details of your anchor point,
Gathering the attention in this chosen place.
Now moving to step three,
Expanding,
So becoming aware of all and any sensations anywhere in the body.
Sensing into a feeling of openness to your experience.
Just dropping the following question,
A little bit like a stone in a well,
How can I best take care of myself?
What do I need to do in this moment to take care of myself?
So be doing something enjoyable,
Maybe something involving self-care,
Something that gives a sense of meaning or purpose.
Maybe continuing to do what I was doing but do it mindfully,
Maybe deciding to do nothing at all.
Just letting those options land,
Maybe just noticing whatever comes up for you.
And then bringing this open,
Expanded awareness to the next moments of your day.
