Settling into a posture that feels sustainable for the next 15 minutes.
As we're going to be spending this time with compassion,
We want to begin by being compassionate to ourselves and being in a posture and a position that feels comfortable,
Supportive,
Caring.
And pouring your attention down your body into the sensation of your feet,
Noticing if you feel anything at the feet.
And as we go through each body part,
We're going to offer just some gentle caring.
There's any difficulty in this body part,
We're going to say,
I care about the pain in my feet.
We don't need to do anything about it.
We don't need to fix it or change it.
We're just going to care about our body in this moment.
So with the attention at the feet,
Noticing if there's any difficulty,
Silently saying I care about the pain in my feet,
Or I care about any pain in my feet.
Bringing the attention up to the ankles and calves,
The lower legs.
I care about any pain or difficulty that's present in my lower legs right now.
Bringing up to the knees,
I care about any pain or difficulty that is present in my knees right now.
The upper leg,
The thigh.
I care about any pain or difficulty that's arising in my upper legs right now.
Bringing the attention to the pelvic girdle,
To the buttocks,
To the groin,
To the hips.
I care about any pain or difficulty that is arising in my pelvis right now.
Bringing the attention to the belly,
All the organs and processes that are happening here.
I care about any pain or difficulty that may be arising in my belly right now.
Bringing the attention to the lower back,
The spine,
The lower spine.
I care about any pain or difficulty that may be arising in my lower back right now.
Again we're just caring about each part of our body.
We don't need to shift or change anything unless that feels really important.
Right now we're giving our body the gift of our attention.
Bringing the awareness up the spine,
To the upper back and shoulder blades.
I care about any difficulty or pain that may be arising in my upper back right now.
Bringing the attention to the front of the torso,
The rib cage,
The lungs,
The heart.
I care about any pain or difficulty that may be arising in my chest in this moment.
Bringing awareness to the hands.
I care about any pain or difficulty that may be arising in my hands in this moment.
Moving up the wrists and the forearms.
I care about any pain or difficulty that may be arising in my lower arms right now.
Bringing the attention up to the elbows and upper arms.
I care about any difficulty or pain that may be arising in my arms right now.
Moving the attention to the collarbone,
The shoulders.
I care about any pain or difficulty that may be arising in my shoulders right now.
Bringing the attention up to the front and back of the neck.
I care about any difficulty or pain that may be arising in my neck and my throat in this moment.
Bringing the attention up to the chin and the jaw.
I care about any difficulty or pain that is arising in my jaw in this moment.
Moving the attention to the front of the face,
The mouth,
The nose,
The eyes,
The brow,
The cheeks.
I care about any difficulty or pain that is arising in my face in this moment.
Bringing attention to the ears,
The sides of the head.
I care about any difficulty or pain that is arising in my ears in this moment.
Bringing the attention to the rest of the skull,
The back of the skull,
The top of the skull.
I care about any difficulty or pain that may be arising in my head in this moment.
Now that we've done a sweep of the body,
We may choose to just offer our body care.
I care about any difficulty or pain that's arising in my body in this moment.
Or if there's somewhere you noticed in your sweep that you want to place all of your attention and just repeat the phrase over and over again,
That's fine too.
Waning our hearts and minds to care about our own experience,
To show up for ourselves,
For our bodies.
I care about any difficulty or pain that may be arising in my body in this moment.
Caring is enough.
There might be time for action,
But right now it's just time to care,
To care about any difficulty,
Any pain,
Any tension that's arising in the body.
And be with it,
Witness it,
Show up for it.
I care about any difficulty or pain that may be arising in my body in this moment.
When your mind wanders,
Bring it back to the body.
Bring it back to the phrase.
I care about whatever difficulty or pain may be arising in this moment in my body.
I care about every difficulty or pain that may be arising in this moment.
Showing up for yourself,
Caring about yourself.
It's not selfish,
It's an important act of compassion.
Letting any phrases go.
Simply resting in your body.
When you feel ready,
You can open your eyes.
