This meditation is called affectionate breathing.
We'll start by finding a comfortable position in a chair,
A meditation cushion,
Or you might even try lying on the floor,
But only choose this option if you aren't too tired.
Once you're in a comfortable position,
We'll get started.
We'll begin this practice by getting in touch with your physical body in whatever position it's in right now.
Just noticing how you feel,
How do your feet feel,
Your legs,
Your seat,
Your shoulders,
Your head.
Just get in touch with your body right here,
Right now.
Just any sensations,
Any tingling or throbbing,
Pulsation.
And whether those sensations are pleasant or unpleasant,
It's fine.
Simply getting in touch with what you are feeling at this moment.
We'll take three deep breaths to let out any tension from the day.
And when you feel ready,
Allow your breath to return to normal and see if you can notice where you feel the breath most strongly.
Perhaps you feel the breath as it enters and exits your nostrils.
Or perhaps you feel the breath as it enters and exits your chest with the rise and the fall of the abdomen.
There's no one spot that's better than any other,
Just noticing where you feel the breath most strongly.
There's no need to control the breath,
No need to slow it down or speed it up.
Your body knows how to breathe.
Just relax and allow your breathing to be natural.
And if it feels okay,
I invite you to adopt just a little half smile,
Very tiny and subtle,
So that the corners of your mouth curl up.
This smile should not be strained or forced.
Just allow your mouth to adopt a position of a little bit of a smile with your mouth closed.
And as you adopt the smile,
Notice how it makes you feel with your face taking a position of contentment and peace,
Happiness with the present moment.
Now as you breathe in and you breathe out,
Just noticing how each in-breath feels and how each out-breath feels,
Try to let your breath be infused with affection for yourself and others,
With kindness for yourself and others.
Setting an 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.
And your mind will naturally wander as it does,
This is normal.
And see if you can refrain from judging yourself for having a wandering mind.
Just notice when your mind has wandered as this becomes a moment of mindfulness.
Simple awareness that the mind has wandered and an invitation to bring your attention back gently to your breath,
Focusing on feelings of affection and feelings of kindness with each in-breath and each out-breath.
And it may be helpful to incorporate physical touch if this feels comfortable for you.
You might try putting one hand over your belly,
One hand to your heart,
And just feeling into this warmth that's there.
Coming back to the breath if the mind has wandered,
Feeling a sense of appreciation for the breath itself.
Without breath we couldn't stay alive.
Notice each breath as it enters and exits your body,
Holding affection for yourself and for others,
Kindness for yourself and for others.
Allow your breath to soothe and comfort your body,
Releasing any tension.
As you notice the gentle flow of the breath moving in and the gentle flow of the breath moving out.
If your mind has wandered,
Simply bring the awareness back to the breath without judgment.
Again noticing feelings of affection,
Perhaps noticing the sensation of a half smile,
Perhaps the physical sensation of hand making contact with the heart.
Just getting in touch with feelings of warmth,
Gently returning to your breath.
Breath moving in and breath moving out.
And as we bring this practice to a close.
We'll take another minute or so just to really focus on the breath.
Know that this is available to you at any moment,
At any time.
Invitation and as you feel ready,
Gently bring your eyes to open.
Thank you.
