Well,
Welcome.
My name is Dana and today I have a meditation on affectionate breathing that I would love to share with you.
And this is a practice that might be helpful in a moment when maybe you're not feeling so kind.
Maybe it's towards yourself or someone else.
I think this is a nice little practice that can be used to just self-center,
Just center in and kind of reground,
Reclaim our peace,
Our kindness.
It could be used again for ourselves or if we're about to enter into a conversation with someone or spend some time with someone that we're just not particularly feeling very kind.
So thank you for allowing me to guide you through this practice.
And this can be done in a chair,
Maybe you have meditation,
Cushion.
You might even try laying on the floor in what's called corpse pose in yoga.
You can spread your limbs out slightly,
Just feeling completely relaxed.
And so start out by finding that comfortable position for you.
And so start by getting in touch with your body in whatever position it is in right now.
Notice how your feet feel,
Your legs,
Your seat,
Your trunk,
Your shoulders,
Your head.
Just get in tune with your body right here right now.
Notice any sensations you might feel,
Any tingling,
Numbness,
Sense of space.
And whether those sensations are pleasant or unpleasant or somewhere in between,
Something neutral,
It's okay.
No judgment,
Just get in touch with whatever it is you're feeling right now.
I invite you to take three deep breaths to let out any tension.
Maybe it's from the day,
The morning,
The weekend,
Whatever spot you're in,
We'll take three deep breaths to let out any tension.
Go ahead and let your breathing return to normal and see if you can notice where you feel the breath most strongly.
Maybe it's as it enters and exits your nostrils.
Perhaps as it enters and exits your chest or your abdomen as it rises and falls.
No one spot is better than another.
Just notice where you feel your breath most strongly.
Not trying to control the breath or slow it down.
The beautiful thing is that your body knows how to breathe itself.
So you get to just try to relax.
Let your breathing be natural and free.
I'm going to invite you now to adopt a little half smile,
Very,
Very tiny just so the corners of your mouth curl up just a little bit.
Nothing strained or forced.
Just let your mouth adopt a position,
Have a little bit of a smile with your mouth closed.
Notice how that makes you feel when your face adopts a position of contentment and peace and happiness with the present moment.
Now as you breathe in and out,
Noticing how each in-breath feels,
How each out-breath feels,
Try to let your breath be infused with affection for yourself and for others.
Maybe there's a certain person that comes to mind that you would like to express more kindness to.
Just noticing how each in-breath feels,
How each out-breath feels.
Trying to let your breath be infused with kindness for yourself and for others.
And even if you don't really feel it,
See if you can just set your intention for each breath to breathe in kindness and affection for yourself and then each out-breath to breathe out affection and kindness for the world,
For others in the world who perhaps are suffering,
Maybe just like you are.
And your mind will naturally wander as it does this.
It's very normal,
Very human.
No need to judge yourself for your mind wandering.
Rather just notice when your mind has drifted.
And this is actually a moment of mindfulness.
You're aware that your mind has wandered.
Bring your attention gently back to your breathing.
You're focusing on the feelings of affection and kindness that you're intending with each in-breath and each out-breath.
If it helps to get in touch with these feelings,
You might try putting your hand over your heart,
Just feeling the warmth that's there.
Coming back to the breath if your mind has wandered,
Feeling some appreciation for your breath itself.
Out-breath,
We couldn't stay alive.
Noticing each breath as it enters and exits your body,
Holding affection for yourself and for others,
Kindness for yourself and for others,
And hearing your little half smile.
If your mind has wandered,
Bringing it gently and tenderly back to the breath,
Letting your breath soothe and comfort your body,
Releasing any tension there as you notice the gentle flow of your breath in and out.
Anytime your mind drifts,
Just bring your awareness back to your breath and without judgment,
Noticing the feelings of affection generated by your half smile.
Perhaps you have your hand over your heart,
Getting in touch with the feelings of warmth there and gently return to your breath,
That kindness being breathed in and out.
Just take these last few moments to really focus on your breath gently and kindly breathing in,
Breathing out,
Resting in the feelings of kindness that you're generating.
You're welcome to continue this practice for as long as you'd like,
Always returning to the breath if your mind has wandered.
You might like to think about focusing on your intention of kindness for self and others,
Of goodwill.
And as you continue with your day of affection for all human beings,
Including yourself.
Namaste my friends.
