Hello and welcome.
This practice is called coming home to now with kindness.
You do not need to be in any particular position.
You can do this practice sitting or standing or lying down.
But pausing in whatever you're doing just for these few moments.
And taking a moment if possible to allow your hands to be empty.
Setting aside devices,
Cups or glasses.
Setting aside keyboards or pads of paper and pens or pencils.
Taking a moment to gather up your attention and bring it home.
Home to this body here and now.
Beginning by feeling the sensations of contact.
Perhaps starting with the soles of your feet.
Taking a moment if it helps to wiggle your feet a little bit.
Smile at your feet.
And just feel the sensations of contact along the soles of your feet.
And then noticing any other sensations of contact that you're aware of right now.
Sensations of contact along your seat,
Along your back.
Perhaps even noticing the sensations of your clothes along your skin.
Not needing to judge or evaluate.
It's not right or wrong or good or bad.
This is how it feels to be sitting or standing or lying here right now.
And then guiding your awareness into your body.
Like someone standing on a hill and looking out across a landscape.
Scanning through the inner landscape of your body.
And noticing any sensations,
Any vibrations,
Any energy,
Any emotions that are present right now.
Not focusing only on one part of your body but noticing whatever is present.
If you notice anything that's uncomfortable or that you don't like that you wish would go away.
Seeing if you could for just a moment give it permission to be there just like this.
If only just for a moment.
Letting go of the struggle for things to be other than what they are.
Just allowing it to be like this.
And taking a moment to place a hand gently over your heart or any other kind of touch that feels kind and connected and encouraging to you.
Maybe just touching your own side,
Your own leg.
And focusing your awareness on this sensation,
This contact.
Perhaps feeling the living warmth along those points of contact.
And recognizing the person feeling these sensations of contact is a human being.
A human being who's doing their best and is not perfect like all human beings.
A human being who needs kindness and compassion and who deserves that as all human beings do.
And seeing if you could take a moment to offer a smile,
The tiniest possible smile.
As if saying to yourself,
I'm here for you.
And then just coming back to those sensations of contact.
Wherever you sense them the most clearly,
Along your seat,
Along your back,
Perhaps along the soles of your feet.
And whenever you feel ready,
Gently opening your eyes and going on with your day.
Thank you.
