So finding yourself a comfortable posture for the practice of affectionate breathing.
This might be sitting down with a reasonably straight spine,
Imagining that string coming out of your sternum or the top of your head,
Pulling yourself up,
The shoulders sloping down.
Or if you prefer,
Just lying comfortably on a mat or even standing.
And this meditation,
There's no need to stay stock still.
It's totally fine to move as is comfortable.
Letting your eyes gently either close or soften.
It's taking a few slow easy breaths.
Perhaps having a sense of releasing any tension that is easy to release.
Perhaps playing with offering yourself soothing or supportive touch,
Maybe a hand on the heart or somewhere else on the body.
It's a gentle reminder that we're bringing not only awareness,
But affectionate awareness to our experience and to ourselves.
You can leave your hand there or it can go back by your sides,
On your lap or perhaps to and fro as feels appropriate throughout the meditation.
In this meditation,
We'll be noticing the breath in our bodies.
And if you're one of those people where that's not comfortable,
It's so fine to pay attention to maybe that sense of soothing or supportive touch.
Rather than feeling like you're focusing on the breath,
You can just feel your entire body swaying gently back and forth as you breathe.
So only if it feels right now,
Beginning to notice the sensation of breathing within your body.
Feeling the body breathing in and feeling the body breathe out.
In a sense,
Letting your body breathe you.
Nothing you need to do,
Know where you need to go right now.
Perhaps you might have a sense of noticing how your body is nourished on the in breath.
And let's go perhaps even relaxes with the out breath.
Just noticing one half breath at a time.
No need to imagine the breath or visualize it or analyze or think about it.
Just feeling the breath being with the breath.
No need to control or manipulate the breath.
Just allowing the body to breathe you.
No need to be afraid of the breath.
Perhaps you might even notice the rhythm of the breath.
Flowing in,
Flowing out.
As best you can,
Feeling the rhythm of your breathing.
No need to be afraid of the breath.
No need to be afraid of the breath.
No need to be afraid of the breath.
No need to be afraid of the breath.
Perhaps it might help to bring to mind a loved child or pet or friend in your life that naturally brings a bit of a smile to the lips and to the heart.
And see if it's possible to incline the attention towards the breath as you might towards this being in your life.
Having an affection towards this nourishing breath.
No need to be afraid of the breath.
No need to be afraid of the breath.
Of course your mind will wander because that's what human beings mind do.
Perhaps you could see the wandering mind like a curious toddler or puppy.
And you notice it's wandered,
Just having that sense of gently returning the child or the puppy.
Gently returning to the rhythm of your breathing.
Noticing if there's any subtle contentment or peace or perhaps even pleasure or joy.
Contentment or peace or perhaps even pleasure or joy in being with the breath.
And if none of that's present today,
That's so fine.
Just continuing to be the rhythm of the breath.
No need to be afraid of the breath.
Maybe you can feel the body,
The whole body subtly moving with each other.
Maybe you can feel the body,
The whole body subtly moving with each breath.
Like the movement of the waves on the edge of the shore.
No need to be afraid of the breath.
No need to be afraid of the breath.
Waves rolling in and out if that metaphor helps.
No need to be afraid of the breath.
No need to be afraid of the breath.
