Affectionate Breathing - Mindful Self-Compassion

Affectionate Breathing is a guided meditation from the Mindful Self-Compassion program in which you anchor your attention on the natural rhythm and sensations of the breath, including its gentle, rocking quality. As you rest with the breath, you’re invited to experience it as soothing and supportive—allowing the body’s internal rhythm to become a source of steadiness and care.

Transcript

Hi and welcome. This is Heather Shaughnessy Cato and I'll be guiding the Affectionate Breathing Meditation from the Mindful Self Compassion Program. So to begin, Please find a position in which your body feels both comfortable and supported. You could let your eyes gently close or it may feel nice to keep them open, Maybe taking a soft gaze at something in your space. And we could start with a few slow, Easy breaths, Taking a big full breath in and a long, Slow breath out. And again, Full breath in and a long breath out. Maybe doing that a couple more times, See if you might also release any unnecessary tension in the body as you breathe. And then if you'd like, You could place a hand over your heart or another soothing place on the body. This reminder, We're bringing not only awareness, But friendly, Affectionate awareness to our breathing and to ourselves. You could leave your hand there or let it rest at any time. So in this meditation, We'll be feeling the breath in our bodies. However, Focusing on the breath can be uncomfortable for some of us. And so if you feel that way, It's perfectly fine to simply return your attention to the sensation of that soothing or supportive touch. Or rather than focusing on the breath, You might feel your whole body swaying gently as you breathe. Maybe you want to bring your attention to something else in the present moment that feels comforting or soothing, Like relaxing back in the chair or gazing at something pleasing in your space. And so only if it feels right, You could begin now to notice the sensation of breathing within your body, Feeling your body breathe in and feeling how it feels when you breathe out. Slowing things down, Getting curious about the details. Maybe noticing where you feel the breath most strongly, Like in your nostrils, Your throat, Your chest, Your belly. Maybe also connecting with the wisdom of the body, How each breath in helps to nourish us. And with each breath out, We know just what to release. Maybe just for now, Allowing your body to do what it already knows how to do, Allowing it to breathe freely. Almost a sense of sitting back, Letting the body breathe. Maybe feeling the sensations, Nothing else you need to do. You can stay just like this, Feeling each in-breath and each out-breath. Or if you'd like, Maybe now starting to notice the rhythm of your breathing, Feeling the natural rhythm of your breath. And as you feel the rhythm of your breath, Maybe noticing the subtle movement with the rhythm of the breath. Maybe even the whole body subtly moving, Being rocked by the rhythm of the breath. Knowing your mind will naturally wander like a curious little puppy. And each time that happens, If you could notice and then gently return your attention to something that feels steadying in this moment, The rhythm of your breath. And maybe it helps you to reorient feeling your back against the chair or your feet on the floor. And then beginning again. Sometimes we might notice a sense of watching the breath or thinking about the breath. Maybe seeing if you could let that go and rather feel the breath make contact with the sensations of breathing or with that felt sense of being rocked by the natural rhythm of your breath in this moment. And if you'd like, Maybe starting to incline your attention toward your breathing as you might toward a beloved child or a pet, A dear friend. Sometimes I like to imagine a kitty cat or a dog sleeping in the sun. How I might watch their body breathe and feel a sense of affection or friendliness, Tenderness toward them and toward their breathing body. Maybe seeing if you might offer yourself even a small amount of that friendliness, That tenderness toward you and your breathing body. Seeing if you might let go of any unnecessary effort, Softening, Resting your attention with the breath. Maybe allowing your whole body to be gently rocked by your breathing. Or even a sense of giving yourself over to your breathing, Just breathing, Being breathing. And when you're ready, Gently releasing your attention from your breath and be sitting quietly in your own experience or offering your body a stretch, Giving yourself space to feel whatever you're feeling and to be just as you are. And if your eyes had been closed when you're ready, Maybe solely and gently opening your eyes. And thank you for practicing with me.