My name is Regina Lazarovit,
And this Mindful Self-Compassion meditation is called Affectionate Breathing.
Please find and feel into a posture in which your body is comfortable and will feel supported for the length of the meditation.
Then let your eyes gently close,
Partially or fully,
Taking a few slow,
Easy breaths,
Releasing any unnecessary tension in your body.
If you like,
Offering yourself soothing or supportive touch as a reminder that we're bringing not only awareness,
But affectionate awareness to our experience and to ourselves.
You can leave your hand there or release your hand and keep the energy of kindness.
In this meditation,
We will be feeling the breath in our bodies.
However,
Focusing on the breath is uncomfortable for some people.
If you feel that way,
It's perfectly fine to simply return your attention to the sensation of soothing or supportive touch.
Or rather than focusing on the breath,
Just feel your entire body swaying gently back and forth as you breathe.
Only if it feels right,
Please begin now to notice the sensation of breathing within your body.
Feeling the body breathe in and feeling the body breathe out.
Perhaps noticing how your body is nourished on the in-breath and relaxes with the out-breath.
Just letting your body breathe you.
There is nothing you need to do.
Now noticing the rhythm of your breathing,
Flowing in and flowing out.
Taking some time to feel the rhythm of your breathing.
Perhaps inclining your attention toward your breathing as you might toward a beloved child or pet or a dear friend.
Feeling your whole body subtly moving with the breath like the movement of the sea.
Your mind will naturally wander like a curious child or a little puppy.
When that happens,
Just gently returning to the rhythm of your breathing.
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 caressed by your own breathing.
Just breathing,
Being,
Breathing.
And now gently releasing your attention to your breathing,
Sitting quietly in your own experience,
And allowing yourself to feel whatever you're feeling and to be just as you are.
And when you are ready,
Slowly and gently opening your eyes.
