So just starting by placing a hand at the heart space,
The centre of the chest and just to notice the rise and fall of your breath.
Just notice the warmth or the contact of the hand at the chest and how it rises and falls with the movement of the breath.
The hand at your heart space is a recognition that in this moment you are sitting with yourself as you are,
Allowing everything to be just as it is.
You're noticing whatever's coming up for you,
Whether that's sensations,
Different emotions,
Thoughts,
But you're just noticing all of that from your heart space as though you're sitting there observing it.
The hand at your heart space is a symbol and that symbol is that you're here for yourself right now,
Holding yourself.
That hand at your heart space represents you showing kindness and compassion to yourself in this moment.
As you notice this holding of yourself,
That movement of your breath,
Invite your shoulders to soften,
The arms,
The jaw and follow that sense of dropping down into your belly.
Just see if you can notice that rise and fall of breath in the belly.
Invite that sense of contact and warmth of the hand against the chest into the belly.
You're just allowing it to soften that space,
Just whispering the words,
I'm here for you.
Allow that feeling at the heart space to expand a little bit more,
Allow it to fill up the legs and the feet.
Allow that feeling to move into the spine,
Into the whole of the back.
Let that feeling reach up through the neck and throat,
Into the head,
The mouth,
The cheeks and eyes.
Invite that feeling of the heart space into the brain,
Allowing it to rest.
Let the whole of the head receive this feeling and then gently draw your awareness back to the heart space,
To the hand.
Just gently repeating,
I am safe,
I'm okay.
Just rest in this feeling and the rise and fall of your breath.
Nothing else to do but allowing this gentle seeing and holding of yourself.
Let the whole of the head receive this feeling and then gently draw your awareness back to the heart space.
Let the whole of the head receive this feeling and then gently draw your awareness back to
