Welcome.
This is a longer form of the affectionate breathing meditation.
Go ahead and find a comfortable position.
You can be sitting down or lying down.
And once your body is resting comfortably,
Let your eyes begin to close partially or fully and just begin to notice the rhythm of your breathing.
Notice how your body is quite naturally breathing in and breathing out.
Allow yourself to feel the gentle rhythm of your breath.
If you like,
Even allowing yourself to be gently rocked or caressed from the inside by the rhythm of your breathing.
And maybe there's an invitation here to lean in,
To focus your attention on your breathing as you might to a young child with something to share or a dear friend,
Bringing not just awareness,
But loving awareness to this moment and to yourself.
Feeling your whole body suddenly moving,
Moving with the breath,
Inhaling and exhaling like the movement of the sea,
Like the tides that naturally come in and then go back.
And your mind will naturally wander.
That's the nature of the mind,
Just like a little child or a puppy.
And when you notice that your mind has wandered,
Then gently,
Kindly go ahead and bring it back,
Anchoring yourself to the physical sensation of breathing.
No need to elongate or shorten or hold the breath.
Just feeling the very natural rhythm of your breathing,
Allowing yourself to be gently rocked and caressed internally.
And if it feels right to you,
Even giving yourself over a bit to the breathing,
Letting yourself be your breathing,
Just breathing,
Nothing to do,
Nowhere to go,
Nothing to achieve,
Just being,
Breathing.
And if the mind wanders,
Bring it back possibly to where you notice the breath.
When you inhale,
Do you notice the breath in your nostrils or in your chest as your lungs expand,
Really allowing your breath to naturally be your anchor in this moment.
Noticing how your body breathes for you without any effort.
Without any effort.
And now releasing the practice,
But keeping your eyes closed for just a moment,
Staying with your body,
That loving body,
Noticing how it feels right now.
And knowing that any time during the day or even in the middle of the night,
That you can always return to your breathing,
That you can always return to a place of refuge.
You can always allow yourself to be gently rocked or caressed by the rhythm of your breathing.
And then gently and lovingly in your own time,
Go ahead and slowly open your eyes.
Thank you.
