This meditation is called affectionate breathing.
And it trains the mind to be more focused and calm.
It's a form of mindfulness meditation,
Breath meditation with added suggestions that bring affection to the process.
So as with all meditations,
If at any time you're feeling uncomfortable or in distress,
You can always open your eyes or stop the meditation,
Take a few deep breaths,
Ground yourself by noticing what's happening there in the room,
Or being more present with your senses,
Or really,
You can tune into your feet as a grounding mechanism,
Moving your feet,
Really feeling them on the ground and helping you feel more present.
So find a comfortable position for the next five to 10 minutes,
Where your body is comfortable and upright or lying down,
And where you'll feel supported for the length of the meditation.
Let your eyes gently close or gaze softly at the ground,
And take a few slow,
Easy breaths,
Trying to release any unnecessary tension in the body as you exhale.
If you like,
Try placing a hand on your heart or another part of your body that feels comfortable and soothing as a reminder that we're bringing not only awareness,
But affectionate awareness to our breathing and to ourselves.
You can leave your hand there or put it back down at any time.
Begin to notice your breathing in your body,
Feeling your body breathe in,
And feeling your body breathe out.
Notice how your body is nourished on the in-breath and relaxes on the out-breath.
See if you can just let your body breathe you.
There's nothing you need to do.
Now start to notice the rhythm of your breathing,
Flowing in and flowing out.
Take some time to feel the natural rhythm of your breathing.
Feel 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,
Just gently return to the rhythm of your breathing.
Allow your whole body to be gently rocked and caressed,
Internally caressed by your breathing.
If it feels right,
You can give yourself over to your breathing,
Letting your breathing be all there is.
Just breathing,
Being breathing.
And now gently release your attention on your breath,
Sitting quietly in your own experience,
And allow yourself to feel whatever you're feeling and to be just as you are.
And when you're ready,
Slowly,
Gently open your eyes or gaze about the room if you had your eyes open,
Bringing yourself back to the present moment here in the room,
Wiggling your toes and your fingers,
Taking a slow deep breath in and exhaling out.
And when you're ready,
You can move about your day.
