© Christopher Germer & Kristin Neff. Mindful Self-Compassion. April 2016. All rights reserved. Do not duplicate or redistribute.

Anchoring

Please stand up and feel the soles of your feet on the floor. Rocking forward and backward a little, and side to side. Making little circles with your knees, feeling the changes of sensation in the soles of your feet. Anchoring your awareness in your feet.

Opening

Now opening your field of awareness and scanning your whole body for other sensations, noticing any areas of ease as well as areas of tension.

Responding Compassionately

Now focusing for a moment on places of discomfort. Gradually begin to move your body in a way that feels really good to you—giving yourself compassion. For example, letting yourself gently twist your shoulders, rolling your head, turning at the waist, dropping into a forward bend…whatever feels just right for you right now.

Giving your body the movement it needs. As poet Mary Oliver said, “You only have to let the soft animal of your body love what it loves.”

Finally, coming to stillness, standing again and feeling your body, noting any changes.