Affectionate Breathing To Calm The Mind

Discover the core meditation in Mindful Self-Compassion. Use your attention to calm and soothe the mind and create a space of warmth and affection. Intentionally let go and enjoy the sensations, rhythms, and flow of your breath and regulate your emotions. Participate in whatever form feels comfortable for you and where you are able to be comforted by your breath, whether lying down or seated. There is always a possibility that due to trauma or anxiety, giving yourself over to your breath or focusing on the breath may become difficult.

In cases like this, it is okay to find other ways to connect to yourself during the meditation, like focusing on a part of your body and letting go of the focus on breathing. I acknowledge and thank my teachers and guides whose work and contributions to the ongoing development of the mindful-self-compassion community have informed these practices: Kristin Neff and Chris Germer.

Transcript

Welcome to this affectionate breathing meditation. This meditation is intended to help and support calming of the mind. We allow ourselves to start by finding a comfortable position. Maybe that's seated or lying down. This meditation is focused on allowing ourselves to connect to the rhythm of our breath. And the sensations of our breath. And because we're focusing on the rhythm and sensations of the breath, Some of us may have difficulties focusing on breath, Maybe because of body trauma or constriction. In those cases, If there's difficulties with the breath, It's okay to let go. And. Allow yourself. To not necessarily connect. And just feel the rhythm. At this time. I invite you to find your posture of choice that allows you to feel very supported. For the full length of this meditation. And as you do. You can gently close your eyes or allow them to stay open partially. Settling into your body in space. Taking a few slow, Easy breaths. Seeing if you can release any unnecessary tension in your body. Allowing yourself to fold into the support. Of whatever it is that you're sitting on the floor, A chair, Maybe a sofa or bed. And if you like, You can offer yourself soothing or supportive touch. As a reminder that we're bringing not only awareness, But affectionate awareness to our experience and to ourselves. You can leave your hand on your body or you can just let it rest at any time during the practice. In this meditation. We will be feeling the breath in our bodies. At times this may become uncomfortable. Just know that if you feel that way, It's perfectly fine. To return your attention to the sensation of the soothing or supportive touch rather than focusing on your breath. It's okay to just feel your body, Maybe the swaying gently back and forth as you breathe. Only if it feels right, Please begin to notice now. The sensation of breathing within your body. Feeling the body breathe in. And feeling the body breathe out. Perhaps noticing how your body is nourished on the in-breath. And relaxes with the out breath. Just letting your body breathe. There's nothing you need to do. Now noticing the rhythm of your breathing. Flowing in, And flowing out. Taking some time to feel the rhythm of your breathing. Perhaps inclining your intention toward your breathing. As you might toward a beloved child or a dear friend. Feeling your whole body subtly moving with the breath. Like the movement of the sea. And your mind will naturally wander like a curious child or a little puppy. When that happens. Just gently returning to the rhythm of your breathing. If you notice, There's a sense of watching your breath. See if you can let that go and just be with your breath. Feeling it. Allowing your whole body to be internally rocked. And gently caressed by your breathing. If you like, Even giving yourself over to your breathing. Okay. Just breathing. Being, Breathing. And now gently releasing your attention to your breathing and sitting quietly in your own experience. Allowing yourself to feel whatever you're feeling and to be just as you are. And when you're ready, You slowly find your way back to awareness. Gently opening your eyes.