Spending a moment noticing how you are exactly as you are at this moment.
Noticing the quality of your thoughts.
Where you're holding tension in the body.
And how you're feeling.
Begin to notice that lovely pull of gravity and the weight of the body.
Notice how perfectly held you are by the ground.
And with every breath start to get a sense that any tension or tightness is being released on the out breath.
Every breath out you just release a little more tightness or tension.
Start to feel as though the tension is moving all the way down the body.
Down through the legs.
And out of the soles of the feet.
Back into the earth.
We start to take our full attention to the heart space.
And as you breathe into and out of the heart.
Just rest your attention on how this feels.
If it's comfortable place a hand onto the heart,
Onto the chest.
Just noticing the gentle pressure and the warmth of the hand.
And as you breathe into and out of the heart space begin to gently encourage feelings of gentleness and kindness.
As though you're breathing those feelings into and out of the heart space.
Just breathing those feelings of gentleness and kindness.
Perhaps you bring to mind a time or a place.
Someone you care for deeply or a pet to really encourage those feelings.
Just breathing those feelings of gentleness and kindness into and out of the heart space.
We begin to open our awareness now to where there is an emotional holding in the body.
And if it feels right begin to breathe into this area.
Being interested in what you notice here.
And as you breathe into that emotional holding.
Start to include that heart based breathing.
As though you're breathing those feelings of gentleness and kindness from the heart into the area in the body with this emotional holding.
The feelings of gentleness and kindness start to hold,
Start to move,
Start to take shape all around this area.
Where you sense this emotional holding.
Just gently breathing into and around.
Not trying to make sense of anything just now.
Not trying to change anything.
Just simply breathing those heartfelt feelings into and around the area that's just holding on.
Just interested.
Just noticing.
Coming back for a moment to how perfectly held you are by the ground and the weight of the body.
Just surrounding that area that's holding emotion with those heartfelt feelings.
Just breathing them into and around this area.
Just interested.
No fixing,
No forcing change.
Just breathing into and around this emotional tension.
Just a few more moments here.
Knowing that you can come back to this.
Starting to guide your attention back to the heart space.
Back to just breathing into and out of the heart space.
Encouraging those feelings of gentleness and kindness.
Back to that lovely pull of gravity.
The weight of the body.
Noticing how well held you are by the ground,
Where you're sitting or lying.
And as you take some deep breaths,
Sending anything that has released or cleared down through the body and out of the soles of the feet back into the earth,
Into the ground.
Deep breaths out.
Releasing any tension back into the earth,
Into the ground.
