Welcome to this practice of steadying the heart with the breath.
In times of uncertainty we can rest in the soothing rhythm of our own breath as a support to create a sense of calming and caring.
The calming aspect of this practice comes from attention regulation through concentrating on the breath and the caring aspect comes from how we relate to the breath as a soothing anchor that can nourish the body as we breathe in and relax the body as we breathe out.
This practice is an adaptation of the affectionate breathing meditation in the mindful self-compassion program.
Before we begin the practice it's worth noting that while this practice can be really comforting it isn't always what we need.
What we know about optimal learning in adults is that growth happens when we stretch ourselves a bit but not too much.
If it feels uncomfortable or overwhelming to focus on the breath it's perfectly fine to shift your attention to the sensation of touch like your body resting against a chair or the ground or rather than focusing on the breath feeling your entire body gently swaying back and forth as you breathe.
Sometimes what is needed is to release the meditation altogether and practice behavioral self-compassion like petting the dog or having a cup of tea.
So as we practice please remember that you are in charge and only you know what it is you need.
Please feel free to modify or let go of the practice at any time in the service of self-care.
Let's begin by taking a moment to find a comfortable position or as comfortable as possible.
If it feels right allowing your eyes to close and if not that's okay keeping the eyes open with a soft gaze over the nose.
As you settle into this posture if you would like offering yourself a soothing or supportive touch as a reminder we're bringing not only awareness but affectionate awareness to our experience and ourselves.
You can leave your hand here or rest it in your lap at any time you wish.
So as it feels right gently shifting your attention to notice the sensation of breathing within your body.
Feeling the body breathing in.
Feeling the body breathing out.
Perhaps even noticing how your body is nourished on the in-breath and how it softens and relaxes on the out-breath.
There is nothing else that needs doing in this moment.
Courageously practicing taking life one breath at a time.
And the mind will naturally wander like a curious puppy or child and that's no problem at all.
When that happens gently returning attention to the rhythm of your own breathing.
Noticing experiencing the breath flowing in and flowing out.
Noticing how the body rises on the inhale and softens on the exhale.
The whole body subtly moving with the breath.
Perhaps inviting an element of savoring to the breath just as you would savor the experience of watching a puppy or a child breathe.
Experimenting attentively savoring your very own breath.
Now the body knows how to breathe in what you need and out what you don't.
This natural source of self-care.
This natural source of self-care.
For the remainder of this practice resting attention on breathing.
Knowing that each time you practice bringing your mind back to the breath cultivates our ability to focus which is calming and our ability to bring our attention back kindly cultivates compassion,
Care,
Support.
Resting in breathing in resting in breathing out.
Resting in breathing out.
Resting in breathing out.
Resting in breathing out.
Oh,
Thank you.
You're welcome.
Oh,
Thank you.
And now gently releasing your attention on your breath and simply resting quietly in your body,
Allowing yourself to feel as you feel and to be as you are.
And perhaps also appreciating your courage for taking life one breath at a time.
