Take your seat on a chair. Close your eyes and allow your attention to rest on your experience of your body in the chair.
Notice the areas of contact between your body and the chair. Notice the support the chair is offering to you right now. Become aware that the chair is supporting your body right now by carrying most of your physical weight.
Allow this to happen. Allow a comfortable sense of heaviness to spread through your body, supported and carried by the chair. Notice the rise and fall of your breath as you inhale and exhale. Notice any tension you are holding within your body, the neck, shoulders, down the arms, the weight of the head. Notice any tension in your back down the spine, into your buttocks, legs, ankles and feet. Notice any tension in your belly or chest.
Each time you notice any tightness or difficulty in these different parts of your body allow it to drain into your chair, be absorbed by your chair. Just rest in this experience of being supported by the chair for a few minutes.
Whenever you are feeling anxious, unsupported or lonely, return to this practice which helps to build a nourishing reciprocal role such as caring or supporting in relation to being cared for or supported.
You are safe. You are supported. You are cared for. You are loved.
Have a beautiful day!