Welcome to one of my most favourite meditations that was developed by Professor Paul Gilbert as part of compassion-focused therapy.
Today I'm going to guide you through this short but highly effective meditation that helps us through the breath to feel soothed,
Calm and connected,
To feel that sense of fluidity that is there inside each of us to tap into into moments that are distressing.
So please,
If you feel that it would support you,
You can take something,
A small object maybe that you find soothing.
Sometimes people find a soft fluffy blanket or a little fluffy toy or anything else that's in your presence that makes you feel calmer that you might like to hold as we do this meditation.
And now I invite you to place both of your feet flat on the floor,
About shoulder width apart and rest your hands gently on your lap.
Make sure that you're sitting comfortably and as upright as possible without straining.
If it feels ok for you,
You can gently close your eyes.
And if you prefer,
You can soften your gaze and just look down onto your feet.
And allow yourself to have a soft gentle expression,
Maybe bringing a small smile to your lips.
And now begin to gently focus on your breathing.
Without forcing,
Try and see if you can breathe just that little bit more deeply,
Bringing the air down into the diaphragm.
Just notice your breathing.
And then see if you can be into play with it a little bit.
Try breathing a little faster or breathing a little slower.
See if you can find a pattern for your breathing that is your own soothing,
Comforting rhythm.
Think of it like checking in,
Linking up with the rhythm that's there in your body that's soothing and calming for you.
What you might notice is your breathing is slightly slower and deeper than normal.
See if you can make your in and out breath as smooth and even as possible.
So for example if you notice you're breathing in a bit too quickly and then collapsing the out breath.
Play with your breathing to find a rhythm to that breath,
To that in breath and that out breath,
A soothing rhythm for your breathing.
I'm going to give you a short breath count and if you'd like to follow me then please do.
If you'd like to breathe with me now,
Exhale and now breathe in one,
Two,
Three,
Hold,
Breathe out one,
Two,
Three.
And just repeat that five or so times.
Just counting your breath in for three,
A short hold and out for three.
And now you can spend a little while just focusing on your breathing.
Just notice the breath coming in and then the air moving out.
And remember that it's perfectly OK if your mind wanders.
Just simply notice that with curiosity where has your mind gone and then gently guide your awareness back to your breath as best as you can.
Now sense the flow of air coming in and out of your nostrils.
Gently observing.
There's no need to change anything.
Just allow things to be just as they are.
And if you're finding it hard to stay focused on your breath then just allow your attention to rest on an object.
Maybe something that you chose to held at the start of the meditation.
Maybe it was a softening,
Soft or smooth.
Something that helps you feel feelings of calmness,
Of gentleness.
And if you're just focusing on your breath,
Keep focusing on your breath coming in and out or you can choose to focus on the object you're holding,
How it feels in your hand,
Resting your gaze,
All the time staying present with whatever sensations are there for you.
And when you're ready you can slowly open your eyes or lift your gaze.
Start to bring yourself back to this present moment.
Sometimes it might just help to have a gentle stretch and take a deep breath and carry on with your day.
