This is Leah Sagan Shinraku and I'm a therapist and mindful self compassion teacher in San Francisco.
And this is the affectionate breathing meditation.
One of the core meditations in the mindful self compassion program.
And it should take about 20 minutes to complete.
So I invite you right now to find a comfortable position.
This could be either sitting or lying down.
Something that doesn't require effort to maintain.
But you know a position where you'll also be able to stay awake.
So if you think you might fall asleep lying down.
Then maybe try sitting up just easefully with your back straight and gently supported.
Once you find a position that feels comfortable for you.
We will begin.
So we can start just by taking a few slow easy breaths to release any tension you might be feeling right now.
And you can let your eyes close either fully or you can keep them partially open.
You can let your breath move any way it wants to.
It might feel supportive to just let some easy breaths come and go.
It might feel more supportive to take a really deep breath.
Let that go maybe three times.
Just notice what feels most supportive for you right now.
As you're letting go of any tension in your body.
You might also place a hand on your heart or some other area where it feels soothing.
And this is just as a reminder to bring not just awareness to your experience but affectionate awareness.
Warm awareness.
We're going to be focusing our warm awareness on the breath in this meditation.
So finding your breath right now wherever you can feel it most easily.
So that might be as it moves in and out of your nostrils,
It might be at the tip of your nose.
You might feel it in your belly,
Your chest or you might feel it as just a gentle movement in your whole body.
So for now just letting your awareness rest and feeling your breath.
Noticing where you find your breath most easily.
And again remembering to bring warm awareness as you feel and find your breath.
And seeing if you can let yourself incline inwardly toward your breathing.
The way you might incline toward a child or a pet with a kind of curiosity and tenderness.
And you may notice that your mind wanders.
You know it's really not a problem when your mind wanders.
It's actually just what the mind does.
So when you notice your mind wandering,
Just see if you can bring that same warm awareness to what's happening.
And then gently bring your attention back to your breath.
You're just practicing mindfulness when you notice that your mind wanders.
And in that noticing is mindfulness.
So you're building that muscle right there.
And seeing if you can bring that awareness to noticing how your breath nourishes your body even when your mind wanders.
Even when you're not paying any attention to it.
In a sense you're noticing right now how your body breathes you.
How actually there's nothing that you need to do to make your breath happen.
You can notice the way that your breath is supporting your life right now.
And just bring that warmth and affection to your awareness.
Maybe noticing if your hand is on your heart or on some other part of your body.
See if that still feels soothing and maybe change hands or keep it fresh and alive for yourself so you really feel that warmth and soothing.
And then returning your attention fully to your breath.
Again with that warm curiosity.
Noticing how it moves.
Recognizing that your breath supports your whole life.
And again if your mind wanders,
See if you can gently just escort it back to the sensation of breathing.
Knowing that it's totally natural for your mind to wander.
And you can bring your attention back to your breath with a spirit of kindness and patience.
Knowing that your mind wandering is just your mind being your mind.
And now noticing just the feeling of your whole body breathing.
How it gently moves with the rising and falling of the breath.
It's almost the way the sea moves with the waves going in and out.
See if you can let your mind rest here.
The same way you might watch the waves at the ocean,
At the beach.
See if you can sit here,
Lie here and just watch your breath.
Coming in and going out.
Noticing,
Appreciating how it supports your life.
Noticing,
Appreciating how it moves with no effort required on your part.
In a sense you're allowing your body to be rocked and soothed,
Internally soothed by the breath.
You're noticing how that can happen.
And again,
Your mind will wander.
You may be wandering right now.
As best you can,
Just bring it back.
Again and again,
Just bring your mind back,
Bring your attention back to your breath.
That's really the only thing that you need to do right now,
Is just to focus on your breath.
And also to infuse that focus,
That awareness with warmth,
With affection.
Maybe there's a way too right now that you can even in a sense give yourself over to the breath,
Become the breath.
Maybe recognize that the breath is you.
This activity that is happening all the time,
Every moment of your life you've been breathing.
Your breath has been here,
It's here right now.
It isn't something that you ever have to earn or deserve or achieve.
It's simply here.
It's your life,
Your breath.
So again,
Just see if you can recognize more fully what your breath is,
How it soothes you and nourishes you.
And again,
Seeing if you can notice and bring that awareness to breath with a sense of warmth and affection,
Gratitude.
Your breath is so powerful and so subtle.
Maybe your mind is wondering now,
Just for a few more minutes,
See if you can bring it back and focus your attention with warmth and affection on your breath.
.
And now just gently releasing the breath,
Releasing your focus and attention on the breath,
Maybe releasing the soothing touch.
And for now just allowing everything that comes into your awareness to be just as it is.
Allowing yourself to be just as you are,
Just for now.
And slowly and gently opening your eyes.
