This is Sarah Ann Schumann and I'll be guiding you in a meditation called Affectionate Breathing.
I invite you to find a posture where your body can be comfortable and fully supported for the length of this meditation.
It could be a seated posture or lying down.
And then close your eyes or soften your gaze starting with a few slow easy breaths in and out of your nose.
Starting to release any unnecessary tension in your body.
And you might offer yourself some soothing touch as a reminder that we're bringing not only awareness but affectionate awareness to our experience and to ourselves.
You could put one or both hands over your heart or gently cup your hands together in your lap.
You can leave your hand there or release your hands just keeping this energy of kindness.
During this meditation we'll be feeling the breath in our bodies but if focusing on the breath is uncomfortable for you today you can always return your attention to the sensation of soothing touch or maybe just feel your entire body gently swaying back and forth as you breathe.
And if it feels right start to notice the sensation of breathing within your body.
Feeling the body breathe in and feeling the body breathe out.
You might notice how your body is nourished on the in-breath and how it relaxes and softens with each out-breath.
Just letting your body breathe you.
There's nothing you need to do.
And now noticing the rhythm of your breath.
The rhythm as your breath flows in and flows out.
Taking some time to feel the rhythm of your breathing.
Maybe inclining your attention towards your breathing as you might toward a beloved child or a pet or a dear friend.
Feeling your whole body subtly moving with the breath like the movement of the sea.
Waves rising with the in-breath and gently falling with the out-breath.
And your mind will naturally wander like a little puppy or a curious child.
And each time that happens just gently returning to the rhythm of your breathing.
And if you notice there's a sense of watching your breath.
See if you can let that go and just be with your breath.
Feeling it.
If it feels right,
Allowing your whole body to be gently rocked and held by your breathing.
Just breathing.
Being breathing.
Remembering that it's completely normal for your mind to wander.
And when you notice that your mind has wandered,
Gently bringing it back to the sensation of breath in your body.
Or the sensation of your body gently rocking back and forth.
And now gently releasing your attention to your breathing.
Keeping your eyes closed.
Just resting quietly in your own experience.
Allowing yourself to feel whatever it is you're feeling.
Allowing yourself to be just as you are.
And when you're ready,
Slowly and gently opening your eyes.
Bringing your awareness back to the space around you.
Namaste.
Thank you so much for practicing with me today.
