This meditation is called Affectionate Breathing.
It is one of the core meditations,
The core practices in the Mindful Self-Compassion Program.
It invites you to be comforted and soothes by the rhythm of your breathing.
Now please,
Finding a posture in which your body is comfortable and will feel supported for the length of this meditation.
Letting 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,
Maybe placing a hand over your heart,
As a reminder that we're bringing not only awareness,
But affectionate awareness to our breathing and to ourselves.
And you can leave your hand there or let it rest any tension.
Now beginning to notice your breathing in your body.
Feeling your body breathe in and feeling your body breathe out.
Sevenara and proximity,
Resilience,
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Perhaps noticing how your body is nourished on the in-breath and relaxes with the hot breath.
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Just letting your body breathe you.
There is nothing you need to do.
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Now noticing the rhythm of your breathing.
Flowing in.
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Taking some time to feel the rhythm of your breathing.
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Perhaps inclining your attention toward your breathing as you might toward a beloved child or a dear friend.
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Feeling your whole body suddenly moving with the breath like the movement of the sea.
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Your mind will naturally wander like a curious child or like a little puppy.
When that happens,
Just gently returning to the rhythm of your breathing.
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And if you notice there is a sense of watching your breath.
See if you can let that go and just be with your breath.
Feeling it.
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Allowing your whole body to be gently rocked and caressed.
Cressed from the inside by your own breathing.
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If you like,
Even giving yourself over to your breathing.
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Just breathing.
Being breathing.
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And now gently releasing your attention from your breathing.
Sitting quietly in your own experience and allowing yourself to feel whatever you're feeling and to be just as you are.
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And then when you're ready and when you hear the sound of the singing bowl,
Slowly and gently opening your eyes.
And taking just a little bit of time to let your mind settle and to soak in what you just experienced.
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