So bringing your attention to the space around you and just sensing into the safety of the space and if it feels important you can open your eyes and look around just to remind yourself about the safety that this space has for you that you feel comfortable in it.
And then your eyes can be either closed or gazing down and then noticing whatever it is you're seated or lying on or standing.
And then just bringing to mind how whatever you're resting on is also being supported by the earth.
So if you're in a chair the chair is being supported by the floor and the floor is being supported by the earth eventually.
And so you can really let your body relax into that support because the entire earth is beneath you and supporting you.
So we have the earth underneath us,
The space around us,
All of it supporting your practice.
And then bringing attention to your breath in your body and just noticing how the breath comes and goes on its own without any real effort from you.
It just happens.
Here comes the inhale and then the exhale.
You can just enjoy observing the inhale and the exhale and maybe noticing how it feels in your body.
Noticing also in your body if there are any places that feel tight or tense or would like your attention in this moment and you can bring your attention to those parts of your body that need attention right now.
Like you're just saying,
Oh hello I know you're there my dear aching knee or whatever it is for you or my dear tightness in my belly maybe there's some fear or anxiety.
Just saying hello not trying to change anything.
I'm just noting all the places or any of the places that feel tight or tense or in pain.
I'm just saying hello to each one.
And then you can stay with that if that's what is needed for your practice today or you could stay with just the breath if that's what feels right today.
Or you could move on to a different practice with me today and if you decide to move on I'm gonna invite you to bring to mind a moment in time when you felt fully seen and cared for.
So it could be a time recently when you felt that kind of care a caring moment or it could have been a time long ago in your past when you were small.
Just a single moment when you might have felt seen fully seen or fully cared for.
I'm just bringing to mind that moment and if there's nothing that feels like fully seen or fully cared for you could find something that was slightly seen and cared for that just felt somewhat seen and cared for.
Just some positive moment some point in your life and if that still feels challenging you could also just bring to mind someone who you have just a lot of respect and care for and love for.
Could be a spiritual teacher or leader or it could be a person you know.
So either way you could either choose a moment or choose a person.
When you think about them you just naturally smile and your heart opens and then just whichever you've chosen now settle in on one thing and just let that be here present with you now.
So it's like that person is with you or this moment is here now and you can feel it in your body.
You can feel that sense of care that sense of love or respect or whatever it is and let yourself feel it in your body if you can.
As you breathe in and out just experiencing this care.
As if it were happening in this moment.
You may feel a smile coming to your face and you may feel some softening in your body but just notice for you what it feels like.
If your mind wanders just gently bring it back to this moment or this person of care of love and really let yourself bask in that.
Let it expand in you even.
This is real.
This is a real moment.
This is really this is a real moment of care.
Just really feel it.
And then if it feels like that's the right place for you to stay you can stay right there just continuing to feel those that moment or that person and that sense of caring or if you'd like and if there's someone that you know and care about who is suffering you could consider bringing some of this energy to them so letting some of this caring energy pass to them may they feel seen and cared for and held in this way but only if it feels like you want to do that.
And you can either stay there or go back to replenishing that moment of care that caring moment for yourself by recalling that moment or that person so just choose for yourself if you want to stay with for yourself or you want to send to someone else or you want to move between those two so just play with that.
You And then feel free to stay there if it feels right or just to drop all effort and come back to the breath whichever feels right to you and if you come back to the breath just let yourself rest in the breath breathing in I know I'm breathing in breathing out I know I'm breathing out.
You you you
