Welcome,
My name is Christine Grace McMulcan and it is my honor to offer you a mindful self-compassion core meditation.
Affectionate breathing.
Please find a posture in which your body is comfortable and will feel supported for the length of the meditation.
And let your eyes close,
Partially or fully,
Taking a few slow,
Easy breaths,
Releasing any unnecessary tension in your body,
If you like,
Placing a hand over your heart or another soothing place as a reminder that we're bringing not only awareness,
But affectionate awareness to our breathing and to ourselves.
Now beginning to notice your breathing in your body,
Feeling your body breathe in and feeling your body breathe out.
Just letting your body breathe you.
There is nothing you need to do.
Perhaps noticing how your body is nourished on the in-breath and how your body relaxes with the out-breath.
Now noticing the rhythm of your breathing flowing in and flowing out,
Taking some time to feel the natural rhythm of your breathing.
Perhaps inclining your attention 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.
Your mind will naturally wander like a curious child or a little puppy.
When that happens,
Not if,
But when that happens,
Just gently returning to the rhythm of your breathing,
Allowing your whole body to be gently rocked and caressed,
Internally caressed by your breathing.
If you like,
Even giving yourself over to your breathing,
Letting your breathing be all there is,
Becoming the breath,
Just breathing,
Being breathing.
And now gently releasing the breath,
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're ready and in your own time,
Slowly and gently opening your eyes.
