Begin by settling into a comfortable seated position.
I invite you to see if there's anything you can do to feel even just 1% more comfortable.
That might mean a gentle stretch,
Or adjusting the way you're sitting,
Or reaching for a nearby blanket.
Just take a moment to do that now.
And if it feels okay,
Allow your eyes to gently close,
Or simply soften your gaze.
Begin to notice your breath now.
There's no need to change it in any way.
Just notice.
There's nowhere else to be right now,
Nothing else to do.
Just allow yourself to be here.
Bring your attention now to the support of your seat,
Or whatever surface you are sitting on.
Noticing the contact points between your body and the surface,
Where your body meets the chair,
Bed,
Or floor.
Sensing how the surface is supporting your body,
I invite you to allow yourself to rest into that support,
Maybe even sensing what it's like to feel held by this surface.
And now begin to gently bring your attention to your body,
Noticing any areas of discomfort that might be present.
Perhaps there's tightness,
Heaviness,
An ache or fatigue,
Maybe a hollow sensation in your chest,
Or a fluttering in your stomach.
Just noticing what's there.
And if you're noticing more than one area,
You can choose what area you sense needs the most attention.
Just noticing what's here,
Without trying to change it in any way.
And you don't have to go into the center of the discomfort,
Instead you can bring your attention to the edges of the sensation,
Where it begins to soften,
Fade,
Or dissipate.
Or maybe notice where the sensation feels a little less intense.
Sending some love to the area now,
And really allowing it some space to be just as it is.
Maybe even breathing into the area softly.
Now begin to shift your attention to a place in your body that feels good,
Or neutral,
Or even just a little less uncomfortable.
Somewhere that feels soft,
Quiet,
Or more at ease.
It could be something as simple as the tip of your nose,
Or your earlobe.
And just let yourself sense into that for a moment.
Noticing any sensations that may be there.
Maybe a warmth,
Or softening.
And now if it feels okay,
Notice if the sensation of the area wants to gently and slowly expand.
Maybe out toward the surrounding areas of your body,
Even if just the tiniest bit.
Noticing now if it's possible to feel both the good,
Neutral,
Or less uncomfortable area,
As well as the area of discomfort.
Noticing what it's like to be with both.
You might also notice any shifts,
Even subtle ones,
That may have occurred.
And as you rest here,
You might again sense the support of the surface beneath you as it holds you.
We're not trying to fix anything,
Or make anything go away.
Just simply letting your body know,
I'm here.
I'm listening,
And you're supported.
Noticing how it feels to be supported in this way.
Allow that support to hold you for a few more breaths.
And when you're ready,
Slowly begin to bring your awareness back into the space you're in.
And if your eyes are closed,
You can gently allow them to open at your own pace.
