Welcome to this meditation on breathing self-compassion.
This is for when you need a quick moment of tenderness,
Compassion towards yourself and a gentle and undemanding meditation.
Let your eyes close if they want to or lower and soften your gaze.
Allow yourself some time to just settle.
Settle into your space,
Move and adjust your body to release any tension.
And clearing away any other demands on yourself that don't need to be here right now.
Gently take an interest in your breath,
Just as it is.
Notice how your breath flows without any force,
Control or effort.
You might like to gently guide your attention to where the breath starts and where it ends.
Noticing where there are any pauses,
Whether it's steady,
Any interruptions.
There's no need to change it in any way,
You're just observing it.
How would you describe the texture of your breath?
How soft is it?
Are there points where it feels harder or stronger?
If at any point you feel tension or discomfort arising from the focus on the breath,
Just gently guide your attention to the rise and fall of your belly and chest.
Or if that is even still too much,
You can just notice the general sensations in your body.
Where do you feel your breath?
Are there points on your face,
In your mouth or throat where it enters?
Perhaps you feel a coolness in your nostrils.
Where do you feel the fullness of the breath?
How does your body react and expand?
There is no need to intentionally control the breath,
Just notice it just as it is.
How does your body change or soften when you exhale?
Do you notice any temperature changes when you feel the breath on the inhale or exhale?
Is there a particular feeling or sensation related to the breath that you find more comforting?
You might like to rest your attention there for a few moments.
And if you feel nothing at all,
That's absolutely fine too,
Just noticing your connection.
You can stay with your breath just as it is,
Noticing all the sensations and feelings it brings to you.
Or you may like to explore softening your breath.
Can you soften your breath at all?
How do those sensations and feelings change?
You may like to rest your attention on the gentle tenderness of this small life-giving movement you feel with each breath.
If thoughts arise,
Welcome them with compassion and tenderness too.
You can sit with them for a while,
Explore them with wonder,
Just as you explore your breath with a wonder and amazement as well.
Knowing you can return to the rhythm or movement of your breath at any time you want.
If emotions come,
What are they telling you?
You can explore them in your meditation if you like,
Or if they bring too much discomfort,
You may choose to guide your attention gently,
Without judgement,
Back to the movement in your chest and belly as you inhale or exhale.
Can you treat your thoughts and feelings with the same softness as your breath,
Nourishing you,
Supporting you,
Without judgement?
Your thoughts and feelings,
Just like your breath,
Are an important part of who you are,
Your whole being.
Can you be kind to them too?
If negative thoughts arise,
Or those that are less compassionate or kind,
That's perfectly okay too.
Just acknowledge them and let your mind go wherever it needs.
As we come towards the end of the meditation,
You may want to take a few minutes to acknowledge how your soft,
Tender breath compassionately nourishes you,
And that your breath is you.
You are nourishing yourself,
You are kindly tending to your own needs,
And you can treat yourself this way,
As your breath does in other ways,
By being kind to yourself,
Your thoughts and your feelings.
Review,
Or Papers.
And in your own time,
You can gently draw the meditation to a close.
Open your eyes and go kindly and gently back into your day.
