Hello and welcome to your journey to mindfulness.
My name is Leticia and today we'll practice a mindfulness breathing technique called the affectionate breathing.
Affectionate breathing is one of the core meditation taught in mindfulness self-compassion programs.
The sensation of breathing is a handy object for meditation because it's quite easy to notice and it's available everywhere you go.
And focusing on the breath makes the practice of meditation easier.
If we approach meditation as a training of the mind or learning to concentrate or becoming better you know it feels like we're approaching it as work and we are introducing this attitude of thriving.
But when we experience the breath as something positive,
Perhaps noticing how it soothes,
Calms and nourishes us all by itself,
Then our attention will naturally incline in that direction.
And also when we feel safe and held by our breathing we may even be willing to surrender to it.
You know allowing ourselves to become the breath even for brief periods of time.
We enter a selfless state that is usually accompanied by a deep sense of well-being.
So whenever you are ready please find a comfortable position in which your body will feel comfortable and supported for the duration of the practice.
And then let your eyes gently close either partially or fully.
Take a few slow and easy breaths releasing any unnecessary tension in your body.
You can let your arms rest alongside your body or if you like place a hand over your heart or another soothing place as a reminder that you are bringing not only awareness but affectionate awareness to your breathing and to yourself.
Perhaps you want to leave your hand there.
Remember that you can also let it rest at any time.
Now simply begin 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 with the out-breath.
Just letting your body breathe you.
There is nothing you need to do.
There is no right or wrong way to be.
Now noticing the rhythm of your breathing flowing in and flowing out.
Taking some time to feel the rhythm of your breathing.
And you might want to bring all the attention towards your breathing as you might toward a beloved child or a dear friend.
Bringing that affectionate attention,
That loving and caring attention.
Feeling your whole body here,
Subtly moving with the breath like the movement of the sea.
Your mind will naturally wander like a little puppy or a curious child and that's completely normal.
When that happens just gently return to the rhythm of your breathing.
And if you notice there is a sense of watching your breath.
See if you can let that go and just be with your breath,
Feeling it.
Allowing your whole body to be gently rocked and caressed,
Internally caressed by your breathing.
And perhaps you will eventually give yourself over to your breathing.
Just noticing the rhythm of your breathing,
Flowing in,
Flowing out.
Feeling the whole body moving with the breath.
Expanding with the in-breath,
Softening with the out-breath.
Just let your body breathe you.
There is nothing else to do.
And you can remain here a little bit longer,
Completely present with the rhythm of your breath.
Or you can gently release your attention to your breathing.
Sitting quietly in your own experience and allowing yourself to feel whatever you are feeling and to be just as you are.
When you are ready,
Slowly and very gently opening your eyes.
Remaining kind and gentle with yourself in this moment.
Perhaps taking a minute and letting your mind settle to soak in what you just experienced.
If you can,
Please give yourself a chance to reflect on what you just experienced.
What did you notice?
What did you feel?
And how do you feel now?
Did you find anything particularly enjoyable or challenging in this meditation?
If you wish,
Feel free to take notes on what you experienced.
Or feel free to share your thoughts and experience in the comments below.
Thank you so much for practicing with me today.
You have a lovely day and I'll see you next time for another practice.
Take care.
