Self compassion break arriving in this space where you are noticing the points of the body that make connection with the earth,
Perhaps the feet,
Perhaps the sit bones,
Feeling the weight of the body supported by the earth and allowing the spine to be upright,
Perhaps imagining there is a golden thread from the crown of the head.
As you breathe in,
Your body is drawn up towards the sky and breathing out,
The body releases,
Relaxes into the support of the earth and taking a long breath in,
Pausing and taking an even longer breath out,
Doing this on your own a couple of times,
You may like to add counting,
Breathing in for four,
Pausing for five,
Breathing out for six.
The counting doesn't work for you,
Just drop that and do what does work for you and as you breathe out,
Allowing the body to release and relax.
After your next out breath,
Allowing the breath to normalise and placing one hand on the heart,
Perhaps on the other hand,
Maybe on the thigh,
Whichever feels right for you today.
Feeling the touch of the hand,
The warmth of the hand and saying to yourself,
This is a moment of suffering.
All beings suffer,
May I be well.
This is a moment of suffering.
All beings suffer,
May I be well.
Feeling the warmth of the hand,
Noticing the points where the body makes connection with the earth,
Repeating once more,
This is a moment of suffering.
All beings suffer,
May I be well.
Repeating that in your own time,
Feeling free to change the words slightly,
That works better for you.
Noticing the point where the hand meets the body,
Noticing the body on the ground,
Letting go of the phrase,
Coming back to the body and taking another deep,
Soothing breath,
Feeling slowly in,
Pausing,
Slowly out,
Slowly in,
Pausing,
Even slower out,
Allowing the body to relax and release.
Relaxing the hand down now,
If it was on the chest or the hand,
Perhaps setting an intention to take part of this practice with you,
To step back into your day.
And as you hear the bell,
Preparing yourself to step back into the rest of your day,
Taking part of this practice with you.
