Hello and welcome to this guided meditation called Affectionate Breathing,
Created by Dr.
Christina Neff.
My name is Shamila and I'll be your meditation guide for today.
This meditation should take about 20 minutes to complete.
So start out by finding a comfortable position.
This could be in a chair,
On a meditation cushion,
Or you might even lie on the floor in what's called the corpse pose in yoga,
With your limbs spread out slightly,
Feeling completely relaxed.
But only choose this one if you aren't too tired.
So,
Once you are in a comfortable position,
We are going to start.
Start by getting in touch with your body in whatever position it is in right now.
Notice how your feet feel,
Your legs,
Your seat,
Your trunk,
Your shoulders and your head.
Just get in touch with your body right here,
Right now.
Notice any sensations you feel,
Tingling,
Throbbing,
Space.
Whether those sensations are pleasant or unpleasant or neutral,
It's totally fine.
Just get in touch with what you are feeling right now.
Now take three deep breaths to let out any tension from the day.
Let your breathing return to normal and see if you can notice where you feel the breath most strongly.
It may be as it enters and exits your nostrils,
Or perhaps as it enters and exits your chest,
Or as your abdomen rises and falls.
No one spot is better than another.
Just notice where you feel your breath most strongly.
Again,
Not trying to control the breath,
Slow it down.
Your body knows how to breathe itself.
Just try to relax and let your breathing be natural.
Now adopt a little half smile,
Very,
Very tiny,
Just so corners of your mouth curl up just a little bit.
It shouldn't be strained or forced.
Just let your mouth adopt a position of a little bit of a smile with your mouth closed.
Notice how that makes you feel when your face adopts a position of contentment and peace and happiness with the present moment.
Now as you breathe in and out,
Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others.
With kindness for yourself and others.
Even if you don't really feel it,
Just set your intention for each breath to breathe in kindness and affection for yourself and each out-breath to breathe out affection and kindness for the world,
For others in the world who are suffering just like you are.
Your mind will naturally wander as it does this.
It's very normal,
Very human.
Don't judge yourself for your mind wandering.
Everyone does it.
Just notice when your mind has wandered.
This is a moment of mindfulness.
You are aware that your mind has wandered and bring your attention gently back to your breath,
Focusing on the feelings of affection and kindness that you are infused with.
Now notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you are.
Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you are.
Be infused with affection for yourself and others who are suffering just like you are.
Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you are.
Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you are.
Notice how each in-breath feels and how each out-breath feels and try to let your breath Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you are.
Notice how each in-breath feels and how each out-breath feels and try to let your breath be infused with affection for yourself and others who are suffering just like you are.
In and out and returning to the breath if your mind has wandered focusing on your intention of kindness for self and others of goodwill of affection for all human beings including ourselves and the meditation will end shortly so take this last minute or two to really focus on your breath gently and kindly breathing in breathing out and resting in the feelings of kindness you are generating Thank you for meditating with me today.
I wish you love and peace.
Salaam
