This is an affectionate breathing practice.
It's usually done in sitting posture but you can do this lying down or standing.
So finding a posture that's comfortable and kind where your body is well supported.
And when you're ready,
Taking a couple of deep breaths.
Feeling a sense of this in-breath.
And this out-breath.
Allowing the cushion or mat or floor to hold you.
Allowing yourself to release any sense of tension or holding.
Making generous contact with sensation in the body.
The point of contact between your body and the floor or the chair.
Noticing how this feels.
The sense of temperature,
Warmth,
Gentle pressure.
Exploring what's here.
And settling into the body into this moment,
Just as it is.
You can let your eyes close if that feels good.
And if you like,
Placing one or both hands on the heart or heart area.
Or somewhere else on your body that feels soothing or comfortable.
Finding some gesture of warmth and kindness.
Perhaps you can feel the gentle sense of pressure of your hand on your chest.
The warmth of contact.
This gesture reminds us to pay a particular kind of attention.
An attention that's warm and tender and deliberate.
Practicing the intention of meeting our experience and ourselves with kindness and tenderness.
You can leave your hand in this gesture or place it back in your lap,
Wherever's comfortable for you.
And if you wish you can experiment with soothing touch.
Placing the hand or hands on the heart or the belly.
Or wherever feels useful for you.
Now taking your attention to the breath,
To your own natural rhythm of breathing.
Noticing wherever you feel the breath most.
Maybe the tip or inside of the nose.
The back of the throat.
The movement of the breath in the chest.
Or the belly.
The sides of the body.
The back of the body.
Noticing how the breath gently massages the whole of your body.
Taking an interest in your breathing.
The same breath.
It's our breath.
We don't need to do anything.
Allowing the breath to breathe itself.
Noticing how the body is refreshed on the in-breath.
Soothed on the out-breath.
Allowing yourself to pay close and caring attention to the breath.
There's no rush,
Take your time.
Giving yourself space to just be with what's happening as we sit here together,
Breathing in and out.
The natural rhythm of the breath,
Rising and falling like the ocean.
The pleasure and simplicity of paying attention in this way.
You might notice at times that the mind has wandered.
That's okay,
That's what minds do.
When we notice this,
Bringing the mind back to the sensations of breathing.
Gently and patiently.
No need to be judgmental when the mind wanders.
Noticing and returning.
Letting this be part of the practice.
Letting it be easy.
Befriending the mind.
It's just doing what it does.
Coming back over and over to the rhythm of your own natural breathing.
Allowing your body to be rocked and progressed by the breath.
Drawing in tenderness and warmth.
Soothing and calming as you breathe out.
Attending attention to yourself and your experience.
And paying attention to the breath.
And if you like you can place a hand on the heart or the belly.
Allowing ourselves to be just as we are.
No need to change anything.
Giving yourself over to this experience.
And giving yourself permission to do just this.
To notice the breath.
To be rocked and soothed by the gentle rhythm of your own breathing.
Letting the breath be all there is.
Resting back into your experience without effort.
Letting this practice be easy.
If the mind's wandered,
As soon as you notice,
Gently bring your attention back to the practice.
Resting on the rhythm of the breath.
If you have to do this over and over,
It's okay.
Just letting this be okay.
Feeling the soothing rhythm of the breath.
Knowing that it's always here for you.
Always here for you to come back to at any time.
Refreshing and soothing.
Supportive and gentle.
Now broadening awareness a little to include the breath and the whole body.
Sitting here in this moment,
Just as you are.
Perhaps noticing sounds.
And when you're ready,
Gently opening your eyes.
