Find a comfortable position sitting,
Standing or lying down close your eyes if you feel safe or soften your gaze take a slow,
Deep breath in and exhale fully let your body settle into this moment take another deep breath in and let it go notice the weight of your body the feeling of your feet on the floor or your seat on the chair for just a moment,
Let go of any need to do simply be here,
Exactly as you are turn your attention inward ask yourself gently how am I feeling right now?
Without judgement,
Acknowledge whatever is present tiredness,
Stress,
Joy,
Peace,
Sadness or even numbness if something difficult is there,
You might whisper it's ok to feel this if something pleasant arises,
You might say let me receive this moment whatever you find,
It doesn't need to be changed you can simply be with it,
Exactly as it is now,
If it feels comforting wrap your arms around yourself like you're giving someone you love a warm,
Supportive hug feel the pressure of your hands on your shoulders or ribs if hugging doesn't feel right for you you can simply rest one hand gently over your heart or belly this hug isn't just from you it's from your compassionate self the part of you that knows how to offer kindness without judgement we all have this compassionate self inside us even if it feels quiet or distant sometimes it's the part that once is for you the part that understands struggle without criticism as you hold yourself,
Imagine that this hug is coming from that deeper place of care the way you'd comfort a friend,
A child or even a small animal you don't have to feel anything specific just trust that this gesture matters your body recognises kindness,
Even in small ways it's normal if emotions arise,
Just notice them without judgement this hug is a physical anchor for kindness as you breathe in,
Imagine warmth and kindness flowing into your heart as you breathe out,
Send that same care to any part of you that's hurting with each breath,
You're offering yourself acceptance I see you,
I'm here for you notice what happens as you hold yourself the weight of your arms,
The warmth of your touch any places where you soften or where resistance lingers the rhythm of your breath,
Moving underneath your hands you don't need to change anything when you're ready,
Gently release the hug to carry that sense of connection forward take one more deep breath in and exhale gently open your eyes remember,
This compassionate self is always available you can return to this practice anytime you need a reminder
