Hello.
Welcome to this meditation practice.
Today we will be practicing affectionate breathing.
This practice will be an approximately 20 minute practice.
Coming into this practice,
Please begin to find a posture or a position in which you would feel comfortable for the length of the practice.
This could be sitting in a chair,
On a mat,
Lying down in a bed,
Or on the floor.
Some place that you would feel comfortable and held during our practice.
Once you find your position and are feeling comfortable,
Perhaps letting your eyes slowly drift closed,
Or taking a soft gaze,
Whichever would feel most comfortable to you today.
And beginning to take some gentle,
Slow,
Long inhales,
Followed by some equally or longer exhales.
Welcoming yourself to this meditation and to the position in which you've chosen today.
Filling your lungs on the inhale,
And releasing any stress or tension that may have accumulated over the course of your day on your exhale.
Allowing the supports beneath you to do exactly that.
Support your body as you release any stress or tension,
And allow the support to hold you.
If you'd like,
Offering yourself some soothing or supportive touch,
As a reminder to not only bring awareness to yourself during this practice,
But to bring affectionate awareness to you and your breathing.
You can leave your hand there,
Or let it rest at any time.
Now simply being drawn into noticing your breathing.
Noticing your body breathing in,
And breathing out.
Noticing the feeling of your breathing.
Perhaps you feel your breath at your nostrils,
Inside the nose,
In the upper chest,
Or even in the belly.
No need to change your breath in any way.
Simply noticing how the body breathes all on its own,
Its natural state of breathing.
Perhaps noticing how the body is nourished on the in-breath,
And relaxes on the out-breath.
Just letting your body breathe you.
Nothing to do.
Nowhere to go.
Just breathing.
Now noticing the rhythm of your breathing.
The flow,
The breath flowing in,
And the breath flowing out.
Taking some time to feel the rhythm of your breathing.
Perhaps inclining your attention towards your breathing,
As you might towards a beloved child or a dear friend.
Simply noticing our breathing.
Affectionately aware that this is something that our body does all the time.
Always working in the background.
This simple inhalation and exhalation.
Feeling your whole body subtly moving with the breath,
Like the movement of the sea.
The breath flowing in,
And the breath flowing out.
If you notice that your mind has wandered,
As minds are wont to do,
Just simply returning your attention,
Gently,
To the rhythm of your breathing.
If you notice a sense of watching your breathing,
Seeing if you can let that go.
Seeing if you can just be with your breath.
Simply feeling the breath,
Allowing your whole body to be gently rocked and caressed.
Internally caressed by your breathing.
If you like,
Even giving yourself over to your breathing.
Just breathing.
Being breathing.
And now,
Gently releasing your attention to your breathing.
Simply lying or sitting quietly in your own experience,
And allowing yourself to feel whatever you're feeling,
And to be just as you are.
And when you are ready,
Perhaps gently inviting some easy movement back into your body.
Maybe wiggling your fingers,
Your toes,
Maybe a stretch.
Whatever you need in this moment.
And whenever you are ready,
Gently opening your eyes,
And coming back into the room where you are.
This is Sonja,
And it has been my pleasure to practice with you today.
Have a wonderful today.
Be compassionate to yourself and others.
