Seeds of kindness.
This practice is intended to help us cultivate kindness towards ourselves.
Sometimes it can be challenging to bring qualities of gentleness,
Tenderness and kindness towards ourselves.
This practice encourages us to create the conditions within us that might allow kindness towards ourselves to grow.
Just as we prepare the soil to create the right conditions for seeds to grow,
So we can begin to create conditions within ourselves where seeds of kindness may begin to flourish.
And just as we can't force a plant to grow in the garden,
Neither can we force ourselves to be kind.
Both processes require attentiveness,
Patience and trust.
Now bringing attention to your posture.
Going into an upright,
Alert,
Attentive posture which also allows a sense of relaxation and tenderness.
Letting go of any unnecessary rigidity.
Bringing attention towards the self with a kindly attentiveness.
Choosing to have the eyes open or closed.
And if they're open,
Choosing a soft gaze.
Taking your seat.
Now bringing awareness into the body.
Beginning perhaps by having attention with the parts of the body that are in contact with the floor or support.
And allowing yourself to surrender to that support.
Going to the support of the earth.
And now when you feel ready,
Opening the awareness to have a full body awareness.
Finding the field of attention to include the whole body.
And resting in this sense of presence,
Whole body supported by the earth.
And noting what's here,
What's here now.
Sense of breath,
Sensations through the body of support,
Alertness,
Relaxation.
What emotions and thoughts are arising right now.
And as best you can,
Allowing this changing tapestry of experiences to come and go as it will.
Simply bringing the qualities of attentiveness,
Patience and trust.
These qualities that are needed to cultivate seeds.
The breath in the body and the support of the earth,
They're always here.
We can trust these.
Roll your hands up.
Simply allowing ourselves to notice and be with what's here.
With a sense of tenderness and curiosity to ourselves and our experiences.
Living with any resistance that shows up.
Bringing a sense of tenderness and curiosity to this too.
This too is allowed.
Welcome.
Beginning to experience again and again.
Now if you wish,
Shifting the place of awareness of attentiveness and coming to the centre of the body and perhaps the region of the heart.
If this feels okay.
Simply noting what's here now.
Perhaps you can feel your heart beating,
Perhaps not.
And whatever arises as you make this shift of attention.
Simply being with this.
Cradling yourself in a spirit of gentleness,
Kindness,
Openness to whatever's here.
Of centring on the heart in this way is not helpful for you.
Returning to the attention to the wider focus of the whole body.
Simply to the breath or the hands in the lap.
Exploring and experimenting with the focus of attention which works for you.
And all the while coming back to this sense of gentleness,
Tenderness,
Openness.
Even if resistance arrives as well.
And letting go of any expectations of this practice.
Regarding each suggestion I'm making simply as guidance,
As an opportunity to explore and experiment for yourself.
Always coming back to experience and regarding experience with this sense of kindness,
Of tolerant acceptance.
Letting go of expectations.
We don't have to make anything happen,
We are simply working with possibilities here.
2 travailler.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
