Affectionate Breathing

8 minutes. Mindful Self-Compassion Core Meditation, created by Dr. Kristin Neff & Chris Germer
The intention is to calm the mind - practice being comforted and soothed by the rhythm of your breathing.
If you have difficulty focusing on the breath, you can focus on (1) the physical sensation of soothing or supportive touch or (2) noticing the whole body slightly moving with each breath (like seaweed in the ocean)

Transcript

Welcome to one of Mindful Self Compassion's core meditations, Affectionate Breathing. Please find and feel into a shape in the body that feels comfortable and will feel supported for the length of this meditation. And then let your eyes gently close, Partially or fully, Taking a few slow and easy breaths, Releasing any unnecessary tension in your dear body. If you like offering 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 might leave your hand there or release your hand and keep the energy of kindness. And in this meditation, We will be feeling the breath in our bodies. However, Focusing on the breath can be uncomfortable for some people. And if you feel that way, It is perfectly fine to simply return your attention to the sensation of soothing or supportive touch. Or rather than focusing on your breath, Just feel your entire body swaying gently back and forth as you breathe. Now, And only if it feels right, Please begin to notice the sensation of breathing within your body. Feeling the body breathe in and feeling the body breathe out. And perhaps noticing how your body is nourished on the in-breath and relaxes with the out-breath. Just letting your body breathe you. There is nothing that you need to do. Now noticing the rhythm of your breathing as it flows in and flows out. Taking some time to feel the rhythm of your breathing. And perhaps inclining your attention towards your breathing as you might towards a beloved child or pet or a dear friend. Feeling your whole body moving with the breath like the movement of the sea. And your mind will naturally wander like a curious child or a little puppy. And when that happens, Just gently returning to the rhythm of your breathing. If you notice there is a sense of watching your breath, See if you might let that go. And just be with your breath. Feeling it. And if it feels right, Allowing your whole body to be gently rocked and swayed from the inside by your own breathing. Just breathing. Being breathing. And now gently releasing your attention to your breathing. Sitting quietly in your own experience. And allowing yourself to feel whatever you're feeling and to be just as you are. And when you are ready, Slowly and gently opening your eyes.