Affectionate Breathing

Affectionate Breathing is a core meditation practice from the Mindful Self-Compassion (MSC) program developed by Chris Germer and Kristin Neff. Allow yourself to be soothed by the rhythm of your breathing and discover how your breath cares for you, every moment of your life.

Transcript

Welcome to the Affectionate Breathing exercise.

I'll invite you to take a comfortable position,

Whether it be sitting or lying down.

But let that position be something that is comfortable and easy to maintain.

Taking a few slow,

Easy breaths.

Setting the intention to release any unnecessary tension,

And let your eyes close partially or fully.

You may like to place a hand over the heart as a reminder to bring some affectionate awareness to this experience.

Now,

Find your breath,

Wherever you can feel it most easily.

You might notice it at the tip of your nose,

Feeling your belly rise and fall,

Or maybe it's just that gentle movement of your whole body as you breathe in and breathe out.

Let yourself notice that simple sensation of your body breathing.

Just taking some time to notice that your body expands and contracts each time you take a breath.

Let yourself incline inwardly towards your breathing as you toward a child or a beloved pet with curiosity and tenderness.

Let's not worry about how often your mind will wander.

That is the nature of the mind after all.

But when you notice that your mind has wandered,

Gently bring it back to the sensation of your breathing,

Just as you might redirect a puppy or a child who has wandered off.

Notice how your breath is nourishing your body,

Even when you're not paying any attention to it.

There is nothing to do.

Our body will breathe with or without our attention.

Feeling your whole body breathing,

Gently moving with the rise and fall of each breath.

Allow your body to be rocked and caressed by your breathing.

Just giving yourself over to the breath.

Each time you notice that your mind has wandered,

Kindly and gently coming back to breathing in and breathing out.

And now you can release your attention on the breath.

Allow everything that comes to awareness to be just as it is,

Just for now.

Slowly and gently open your eyes and return to your day.