Welcome to this meditation called Affectionate Breathing.
This is part of the eight-week Mindful Self-Compassion curriculum.
You may choose to do this meditation in any posture,
Either sitting,
Lying,
Or even standing if you wish,
But ensuring that you are in a comfortable position before starting.
And will feel supported for the length of the meditation.
Now you've arrived in this position for this practice,
Letting your eyes gently close if this feels comfortable for you.
Or maybe having a soft downward gaze.
Beginning to take a few slow and easy breaths.
I'm just releasing any unnecessary tension.
That you might find in your body.
If you like,
You might offer yourself some soothing or supportive touch.
As a reminder that you're bringing not only awareness,
But affectionate awareness to your breathing and to your experience.
You can leave your hand wherever it might find support.
The duration of the practice or you might let it rest at any time.
As always,
You are welcome to modify this practice.
And all breathing practices in whatever way works for you,
Whether that's choosing an anchor such as your feet on the floor or what you are resting on,
Maybe something that you are listening to or touching.
If the breath feels activating for you.
And beginning to notice your breathing in your body.
Feeling your body breathe in.
And feeling your body breathe out.
Perhaps noticing how your body is nourished on the in-breath.
And relaxes and lets go with the out-breath.
Just letting your body breathe you.
There's nothing you need to do.
And now noticing the rhythm of your breathing.
Flowing in.
And flowing out.
It's taking some time to feel the rhythm of your breathing.
Perhaps inclining your attention towards your breathing as you might towards a beloved child or a dear pet.
Or a close friend.
Healing your body subtly and slowly.
Moving in with the breath.
Like the movement of the sea.
And then back out again.
Breathing in and breathing out.
The tide rolls in and the tide rolls out.
You might begin to notice that your mind has begun to wander.
Like a curious child or a little puppy.
Let's know that this is part of the human condition.
And that when this happens,
No need to judge,
Just gently returning to the rhythm of your breathing.
Guiding it back to the in-breath.
And the out breath.
Breathing in.
Nourishment And releasing or letting go on the out breath.
If you begin to notice,
There's a sense of watching your breath.
Just see if you can let that go and just be with your breath.
Just feeling it.
Feels right,
You might begin to allow your whole body.
Be gently rocked and caressed.
The in-breath and the out-breath.
Caressed from the inside by your own breathing.
And if you like,
Maybe giving yourself over to your breathing.
Just letting it breathe you.
Nowhere to go.
Nothing to do.
But to be here breathing together.
One breath after another.
Rest and soothed by your breath.
Breathing in and breathing out.
Thoughts flow in and thoughts flow out.
I'm rushing Pressing.
Breath after breath.
And now releasing any attention or particular attention to your breathing.
I'm just sitting quietly in your own experience of offering yourself this affectionate breath practice.
Allowing yourself to feel whatever it is you're feeling.
And to be just as you are.
In your own time and in your own way,
Maybe fluttering your eyes open,
Gently looking around the space where you're practicing,
Coming back to the room that you're in.
And returning to whatever you were doing before this moment.
