Welcome.
This is an affectionate breathing meditation inspired by Kristin Neff's teachings in mindful self-compassion.
Meditation involves a willingness to be with ourselves as we are.
We develop present moment awareness of the breath,
Thoughts,
Feelings,
Sensations,
And surroundings.
We notice whatever is happening within us and around us with curiosity and kindness.
So let's begin.
Make yourself comfortable.
If you feel like you need a little stretch,
Adjusting your posture or offering yourself a soothing or supportive touch.
You're welcome to close your eyes if you like or soften your gaze.
Perhaps softening the belly and the jaw.
Noticing what it feels like to stop and be sitting or laying down in this moment,
This space.
Giving yourself permission to rest.
Taking a moment to welcome yourself to this practice.
Acknowledging your willingness to be here for yourself in this way.
You may want to try a slow even inhale through the nose and exhale through the mouth.
Try this a couple of times to release any unnecessary tension that has accumulated in the body.
A reminder that we are bringing not only awareness but a kind even affectionate awareness to our experience and to ourselves.
You might also notice the soles of your feet connecting you,
Rooting you to the earth.
Notice the sounds of the room.
In this meditation we'll be feeling the breath in our bodies.
However,
If focusing on the breath is uncomfortable,
It's perfectly fine to return your attention to the sense of the soles of your feet.
You could just feel your entire body swaying gently back and forth as you breathe.
Along the way you'll notice thoughts.
You can easily turn your attention towards your thoughts,
Remembering that we have thinking minds.
Or you can imagine they're just clouds passing through.
And when you're ready,
You can notice the sensation of breathing within your body.
Feeling the body breathe in and feeling the body breathe out.
If you like,
You could even bring your hands to your abdomen or your chest for a moment or even to your nose and just notice where you feel that movement.
The physical sensations of breath in the nostrils or the chest or the belly.
If it feels right,
You could put your hand on your heart and leave it there or let it rest where it feels right for you.
Perhaps noticing how your body is nourished on the in-breath and relaxing with the exhale.
Just letting your body breathe you.
There is nothing you need to do.
The rhythm of your breathing flowing in,
Flowing out.
Just taking some time to feel the rhythm of your breathing.
Perhaps inclining your attention towards your breathing as you might toward a beloved child or a dear friend or another being.
Knowing your whole body subtly moving with the breath like the movement of the waves of the sea.
Minds will naturally wander.
When that happens,
Noticing.
And when it feels right,
You can gently return to the rhythm of your breathing.
Or maybe just having a gentle awareness of the rhythm of your breathing,
The background and the foreground of your attention.
There's a sense of watching your breath.
And see if you can let that go and just be with your breath.
Feeling,
Allowing your whole body to be internally rocked and gently caressed and cared for by your breathing.
Internally nourished by the breath.
There is nothing more gracious to know and understand than the kindness operating underneath it all.
The kindness operating within you.
The kindness that is life.
Giving yourself over to your breathing.
Just being.
Breathing.
Nourishing inhale.
Relaxing exhale.
And gently releasing your attention to your breathing.
Just sitting quietly in your own experience and allowing yourself to feel whatever you're feeling.
Just to be as you are.
It's a poem,
My Balm by Jane O'Shea.
I close my eyes and sigh.
And here I am lying in the hammock of my heart.
Moving gently with the soft air of my breath.
When I fall from my head past my words,
I'm caught lovingly by the hammock of my heart and rock to its rhythmic beat.
It is my peace,
My rest,
My quiet,
Cradled in the hammock of my heart.
It is constant.
It is safe to be held in the hammock of my heart.
No place to go.
Nothing to do.
Nobody to please.
It is my altar,
My blessing,
My balm,
Here in the hammock of my heart.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
