July 14, 2025 • 31 mins
This episode is a gentle full-body breath awareness practice cultivating self-compassion through mindful breathing. It builds on the diaphragmatic breathing we did in our last relaxation practice to help you soften into your body, release judgment, and affirm your inherent worth.
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⏳ Chapter timestamps00:00:00 Land acknowledgement 00:00:28 Title credits 00:00:51 Welcome and introduction 00:03:10 Breathing self-compassion guided relaxation practice 00:28:29 End credits
This episode of Intersectional Psychology was researched, written, recorded, and edited by Aurora Brown.
See Privacy Policy at https://intersectionalpsychology.com/privacy-policy/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Aurora Brown and Intersectional Psychology acknowledge the traditional owners and custodians
(00:08):
of country throughout South Africa, and their connections to land, water and community.
We pay our respects to their elders past and present, and extend that respect to all Indigenous
people listening today.
(00:30):
Hello and welcome back to Intersectional Psychology, the podcast that explores psychology's role
(00:59):
in promoting social justice, and sometimes, like today, just helps you slow down and soften
into your body.
I'm your host, Aurora Brown, I'm a registered counsellor in Cape Town, South Africa, and
this is our monthly guided relaxation practice.
(01:25):
If you joined me for the previous episode on diaphragmatic breathing, you already have
a beautiful foundation.
Today we build on that with a full body breath awareness practice, gently cultivating self-compassion.
(01:55):
No need for any big explanations this time, we're just going to breathe together with
kindness.
As always, please adapt the suggestions to fit your body and your needs.
(02:18):
This space is yours.
If you can't feel your feet, you can still feel grounded.
Officialising your spine doesn't land, focus on the parts of your body that do feel real
(02:45):
and present to you.
Let my words float past like leaves on a stream and only catch the ones that serve you.
So let's begin.
(03:12):
Find a position that feels comfortable, sitting, lying down, reclining, whatever works for
you.
Let your body be supported by gravity.
(03:35):
Let the chair or the floor or the bed hold you, making sure that however you're sitting
or lying down, that the weight is evenly distributed as much as possible across your whole body.
(04:04):
Take a gentle breath in through your nose and a long slow exhale through your mouth.
(04:28):
Once more, breathing in and sighing out, allowing your exhale to be even longer and
slower than your inhale.
(04:57):
Imagine a thin golden thread gently extending from the top of your head, slowly elongating
your spine, not stretching it, but decompressing it, opening it up.
(05:27):
Imagine space in between the vertebra.
(05:49):
Breathing in through your nose and sighing out.
If your eyes want to close, let them.
(06:13):
If you prefer to keep them open with a soft gaze, that's welcome too.
Now let your breath settle into its own natural rhythm.
(06:36):
No need to fix or manage it, just notice it.
Begin by noticing the breath at the tip of your nose, feel the air as it enters, perhaps
(07:04):
a little cool, and as it leaves, a little warmer.
(07:26):
Take a moment to notice that temperature change of the air every time you breathe in.
Cool air in, warmer air out, then move your awareness to your chest.
(08:11):
Feel the subtle rise with your inhale, the gentle fall with the exhale, focusing your
(08:36):
awareness on the front of your chest.
Now your abdomen, let it soften, let it move with your breath, a gentle expansion on the
(09:12):
inhale, a yielding and relaxing on the exhale.
(09:35):
Now expand your awareness to include your whole torso.
The front of your chest rising, falling, the back along your spine, your back expanding
(10:23):
as you breathe in, widening, your back softening as you breathe out, the sides around your
(10:49):
rib cage, your ribs expanding, and then hugging you closer.
(11:15):
Let your breath fill the whole space in your torso, like a sphere gently expanding and
releasing.
(11:42):
Now the right side of your body, the right shoulder, the right arm, the right hand.
(12:10):
Just notice the right side of the body as you breathe, air travelling through the right
lung, through the right side of your stomach, breathing in to the right side, breathing
(12:51):
out from the right side.
Feel the right nostril.
(13:13):
Notice how the breath affects the right side of your body.
Now your left side, shoulder, arm, hand.
(13:54):
Noticing the left side of your body as you breathe, lung, tummy.
(14:20):
Breathing in to the left, breathing out from the left.
(14:48):
Now feel both arms, both hands, simply resting.
(15:15):
Both lungs, your whole tummy, simply breathing.
(15:43):
Now scan downwards, hips, thighs.
(16:12):
Knees, calves, ankles,
(16:35):
feet.
(16:59):
Just imagine the lower part of your body melting downward.
Each exhale brings a little more heaviness, more relaxation,
(17:39):
a little more release.
Now return your attention to your breath.
(18:08):
Imagine each inhale bringing in warmth, bringing in kindness, each exhale releasing
(18:35):
pressure, releasing judgment, releasing tightness.
(19:02):
If it helps, visualize a soft golden light at your heart centre.
(19:24):
Imagine light expanding gently with the inhale, softening outward with the exhale.
(19:52):
Inhale kindness.
Exhale release.
(20:18):
Inhale softness.
Exhale acceptance.
(20:43):
Exhale I am here.
Exhale I am enough.
(21:10):
Let your breath be a rhythm of compassion.
Let it cradle you like waves, gently rocking you.
(21:48):
Let it remind you there is no need to be perfect.
There is only this moment, this breath.
(22:32):
As you continue breathing, imagine that your body is learning this rhythm.
Inhale kindness.
(23:06):
Exhale release.
Let your nervous system is gently recording this feeling of safety.
(23:38):
Softness and compassion.
Exhale softness.
(24:01):
Exhale acceptance.
And when the world feels harsh again or your inner voice turns cold, you can return here.
(24:29):
To the breath, to your body, to this kindness.
(24:55):
Inhale I am here.
Exhale I am enough.
(25:27):
You are allowed to rest.
You are allowed to receive your own care.
(25:55):
You are allowed to be a work in progress.
(26:15):
Take one last full nourishing breath and let it out slowly.
(26:43):
Begin to notice the sounds around you.
(27:03):
The air on your skin.
The weight of your body.
(27:32):
If your eyes are closed, gently blink them open when you are ready.
(27:56):
Thank you for joining me for this practice.
If it brought you even a whisper of comfort, please follow or subscribe to intersectional psychology.
And share this episode with someone who needs a little more gentleness in their day.
(28:19):
Until next time, be soft with yourself.
You deserve it.
Thank you for listening to intersectional psychology.
Please follow or subscribe to the podcast to get every episode.
(28:40):
If you enjoyed this episode, please rate and review intersectional psychology in your preferred app.
It really helps other people find the podcast.
This episode of intersectional psychology was researched, written, recorded and edited by me, Aurora Brown.
(29:04):
For a transcript of this episode, please see the link in the show notes on your podcast app or go to intersectionalsychology.com.
You can also check the website or the show notes for a full list of references for this episode.
A video of this episode with closed captions is available on youtube.com forward slash at intersectional psychology.
(29:35):
To support this podcast and get access to bonus content including additional episodes and interviews, as well as more guided mindfulness sessions, please go to patreon.com forward slash intersectional psychology.
You can also chat with me on Blue Sky at intersectpsych.bsky.social and Instagram, Facebook or TikTok at intersectional psychology.
(30:05):
But mostly Blue Sky.
Aurora Brown and intersectional psychology are committed to the site Black Women Praxis.
All episodes of intersectional psychology are for educational purposes only and are not intended to be a substitute for professional mental health advice, diagnosis or treatment.
(30:34):
I, Aurora Brown, am not able to answer specific questions about individual situations.
Always seek the advice of your health provider with any questions you may have regarding a mental health condition.
Never disregard professional medical advice or delay in seeking it because of something you have heard or seen on this podcast.
(31:00):
If you think you need immediate assistance, please call your local emergency number or any mental health crisis hotline.
Everyone deserves good mental health.
Aurora Brown and Intersectional Psychology acknowledge the traditional owners and custodians
(00:08):
of country throughout South Africa, and their connections to land, water and community.
We pay our respects to their elders past and present, and extend that respect to all Indigenous
people listening today.
(00:30):
Hello and welcome back to Intersectional Psychology, the podcast that explores psychology's role
(00:59):
in promoting social justice, and sometimes, like today, just helps you slow down and soften
into your body.
I'm your host, Aurora Brown, I'm a registered counsellor in Cape Town, South Africa, and
this is our monthly guided relaxation practice.
(01:25):
If you joined me for the previous episode on diaphragmatic breathing, you already have
a beautiful foundation.
Today we build on that with a full body breath awareness practice, gently cultivating self-compassion.
(01:55):
No need for any big explanations this time, we're just going to breathe together with
kindness.
As always, please adapt the suggestions to fit your body and your needs.
(02:18):
This space is yours.
If you can't feel your feet, you can still feel grounded.
Officialising your spine doesn't land, focus on the parts of your body that do feel real
(02:45):
and present to you.
Let my words float past like leaves on a stream and only catch the ones that serve you.
So let's begin.
(03:12):
Find a position that feels comfortable, sitting, lying down, reclining, whatever works for
you.
Let your body be supported by gravity.
(03:35):
Let the chair or the floor or the bed hold you, making sure that however you're sitting
or lying down, that the weight is evenly distributed as much as possible across your whole body.
(04:04):
Take a gentle breath in through your nose and a long slow exhale through your mouth.
(04:28):
Once more, breathing in and sighing out, allowing your exhale to be even longer and
slower than your inhale.
(04:57):
Imagine a thin golden thread gently extending from the top of your head, slowly elongating
your spine, not stretching it, but decompressing it, opening it up.
(05:27):
Imagine space in between the vertebra.
(05:49):
Breathing in through your nose and sighing out.
If your eyes want to close, let them.
(06:13):
If you prefer to keep them open with a soft gaze, that's welcome too.
Now let your breath settle into its own natural rhythm.
(06:36):
No need to fix or manage it, just notice it.
Begin by noticing the breath at the tip of your nose, feel the air as it enters, perhaps
(07:04):
a little cool, and as it leaves, a little warmer.
(07:26):
Take a moment to notice that temperature change of the air every time you breathe in.
Cool air in, warmer air out, then move your awareness to your chest.
(08:11):
Feel the subtle rise with your inhale, the gentle fall with the exhale, focusing your
(08:36):
awareness on the front of your chest.
Now your abdomen, let it soften, let it move with your breath, a gentle expansion on the
(09:12):
inhale, a yielding and relaxing on the exhale.
(09:35):
Now expand your awareness to include your whole torso.
The front of your chest rising, falling, the back along your spine, your back expanding
(10:23):
as you breathe in, widening, your back softening as you breathe out, the sides around your
(10:49):
rib cage, your ribs expanding, and then hugging you closer.
(11:15):
Let your breath fill the whole space in your torso, like a sphere gently expanding and
releasing.
(11:42):
Now the right side of your body, the right shoulder, the right arm, the right hand.
(12:10):
Just notice the right side of the body as you breathe, air travelling through the right
lung, through the right side of your stomach, breathing in to the right side, breathing
(12:51):
out from the right side.
Feel the right nostril.
(13:13):
Notice how the breath affects the right side of your body.
Now your left side, shoulder, arm, hand.
(13:54):
Noticing the left side of your body as you breathe, lung, tummy.
(14:20):
Breathing in to the left, breathing out from the left.
(14:48):
Now feel both arms, both hands, simply resting.
(15:15):
Both lungs, your whole tummy, simply breathing.
(15:43):
Now scan downwards, hips, thighs.
(16:12):
Knees, calves, ankles,
(16:35):
feet.
(16:59):
Just imagine the lower part of your body melting downward.
Each exhale brings a little more heaviness, more relaxation,
(17:39):
a little more release.
Now return your attention to your breath.
(18:08):
Imagine each inhale bringing in warmth, bringing in kindness, each exhale releasing
(18:35):
pressure, releasing judgment, releasing tightness.
(19:02):
If it helps, visualize a soft golden light at your heart centre.
(19:24):
Imagine light expanding gently with the inhale, softening outward with the exhale.
(19:52):
Inhale kindness.
Exhale release.
(20:18):
Inhale softness.
Exhale acceptance.
(20:43):
Exhale I am here.
Exhale I am enough.
(21:10):
Let your breath be a rhythm of compassion.
Let it cradle you like waves, gently rocking you.
(21:48):
Let it remind you there is no need to be perfect.
There is only this moment, this breath.
(22:32):
As you continue breathing, imagine that your body is learning this rhythm.
Inhale kindness.
(23:06):
Exhale release.
Let your nervous system is gently recording this feeling of safety.
(23:38):
Softness and compassion.
Exhale softness.
(24:01):
Exhale acceptance.
And when the world feels harsh again or your inner voice turns cold, you can return here.
(24:29):
To the breath, to your body, to this kindness.
(24:55):
Inhale I am here.
Exhale I am enough.
(25:27):
You are allowed to rest.
You are allowed to receive your own care.
(25:55):
You are allowed to be a work in progress.
(26:15):
Take one last full nourishing breath and let it out slowly.
(26:43):
Begin to notice the sounds around you.
(27:03):
The air on your skin.
The weight of your body.
(27:32):
If your eyes are closed, gently blink them open when you are ready.
(27:56):
Thank you for joining me for this practice.
If it brought you even a whisper of comfort, please follow or subscribe to intersectional psychology.
And share this episode with someone who needs a little more gentleness in their day.
(28:19):
Until next time, be soft with yourself.
You deserve it.
Thank you for listening to intersectional psychology.
Please follow or subscribe to the podcast to get every episode.
(28:40):
If you enjoyed this episode, please rate and review intersectional psychology in your preferred app.
It really helps other people find the podcast.
This episode of intersectional psychology was researched, written, recorded and edited by me, Aurora Brown.
(29:04):
For a transcript of this episode, please see the link in the show notes on your podcast app or go to intersectionalsychology.com.
You can also check the website or the show notes for a full list of references for this episode.
A video of this episode with closed captions is available on youtube.com forward slash at intersectional psychology.
(29:35):
To support this podcast and get access to bonus content including additional episodes and interviews, as well as more guided mindfulness sessions, please go to patreon.com forward slash intersectional psychology.
You can also chat with me on Blue Sky at intersectpsych.bsky.social and Instagram, Facebook or TikTok at intersectional psychology.
(30:05):
But mostly Blue Sky.
Aurora Brown and intersectional psychology are committed to the site Black Women Praxis.
All episodes of intersectional psychology are for educational purposes only and are not intended to be a substitute for professional mental health advice, diagnosis or treatment.
(30:34):
I, Aurora Brown, am not able to answer specific questions about individual situations.
Always seek the advice of your health provider with any questions you may have regarding a mental health condition.
Never disregard professional medical advice or delay in seeking it because of something you have heard or seen on this podcast.
(31:00):
If you think you need immediate assistance, please call your local emergency number or any mental health crisis hotline.
Everyone deserves good mental health.
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