Gently close your eyes and guide your attention inwards.
Notice the breath,
The body breathing itself.
Abdomen rising on the inhale and relaxing on the exhale.
Expand your awareness to include the whole body.
Notice sensations,
Coolness or warmth,
Lightness,
Heaviness.
Tones and textures coming and going.
Notice thoughts,
Like clouds in the sky,
Emotions,
All in the space of a wide,
Broad awareness.
And as you are opening to your inner experience,
I invite you to infuse the space of awareness with qualities of gentleness,
Curiosity,
Warmth.
You can gently whisper to yourself,
Everything belongs.
If tension or tightness arrives,
Notice the sensations and where in your body do they appear.
You can respond by offering yourself a soothing gesture,
Perhaps gentle touch on your heart or on the area that feels contracted.
You can gently say to yourself,
I am here with you,
You are not alone.
And to this place in you,
There is nothing you can do to make me not love you.
Gentle,
Soothing breath.
Your presence.
Kind words and the reminder that everything is welcomed.
You can offer more soothing messages,
Like,
Darling,
You don't have to be anything other than what you are.
I am here to listen,
To hold you,
To care for you.
If at any time this practice feels like too much,
Please redirect the attention elsewhere in the body or open your eyes and have a look around the space you're in.
Notice if there is anything else that this hurting place in you needs right now.
Maybe the sensations have changed.
Steady and gentle presence with what is in this moment.
I invite you now to offer yourself a gesture of self-hug in whatever way feels right for you right now.
A real gesture of compassion,
Warmth,
Holding and being held.
And when you are ready,
We'll bring this short practice to an end.
But feel free to come back to it at any time and also to stay in this space of your own gentle and kind presence.
