Mind The (Breathing) Gap

In this exercise, we will investigate the breathing cycle, paying full attention only to the pauses of its ‘work cycle’. At the very top of the inhalation, we have a “suspension pause”, a tiny “linking bridge” between the in and out-breath, just before the body releases the air out of the body.

Then we’ll investigate the other respite: the “linking bridge” between the out and in-breath. You mindfully observe and feel the movement of the breath work cycle, the whole breathing process which includes the very short pauses in between each in-breath and out-breath

This is the movement of life happening inside and through you. Your body is a vessel navigating the sea of life and your consciousness is what makes you aware of this beautiful and very short journey. This is a gift given to you. Simple mindful breathing practices like this will bring you inside your body, alongside the life happening inside it. Very helpful when you feel your mind is elsewhere rather than in the here and now.

Transcript

Hello and welcome to this Guided Contemplation Mindfulness Exercise,

Guided by Leo Marceau.

I am an art psychotherapist,

The author and teacher of a psychology,

Mindfulness and art integrated program.

I hope you enjoy the experience.

Mindfully settle in a posture position that you feel comfortable and relaxed but alert at the same time.

You may sit to lay down or even stand up if you wish.

Aware of your posture,

Aware of your body,

Aware of your presence in a quiet place where you won't be interrupted for a few moments.

When you are ready,

Gently close your eyes and take three long and deep breaths.

Rather than thinking of it,

Pay attention to the feeling of the air entering and exiting your body.

Let's locate the breath first as we breathe in and out through the nostrils,

Feeling the movement and vibration of the breath inside your body.

Keep your attention to this place where you feel the breath more strongly,

Your nostrils or up lip,

Your chest,

Belly.

Try to notice the pose,

That gap in between,

Just before the exhalation,

Before you release the air.

It is this hold,

This break,

This pose that you want to notice.

It is a very subtle gap but it is indeed there.

Try to feel it instead of thinking of it.

Keep mindfully breathing in and out,

Paying attention on that suspension at the very top of the in-breath,

Just before the body relaxes to release the air through the out-breath.

Breathing in,

Try to notice the gap at the very top,

Just before you release the air.

And breathe out,

In,

Gap out,

In,

Gap out,

In,

Gap out,

In,

Gap out.

Do it a couple of times on your own now.

Let's now try to notice this other very short pose,

This respite gap between the out-breath and the in-breath.

It's a small gap,

Just before your breath takes some more fresh air into your body,

Just before you naturally inhale.

It is this pose,

This respite gap,

That you are going to pay attention to in a moment.

It's still very short but slightly longer than the previous one.

The breath stops releasing the air out of your body and it stops as to take a break before the next breath naturally comes in.

It is most noticeable in the belly,

As the out-breath kind of fades out gently,

And the belly moves down towards the lower back.

The breath stops for a fraction of a second,

As to quickly recharge itself,

To then resume its job by taking some more oxygen into your body,

To start a new in-breath,

A new cycle,

A new beginning.

Focus on this gap,

This tiny pose,

This short respite as it were.

Try to investigate it now on your own pace,

Following the natural rhythm of your breath.

This short breathing exercise is now complete.

I hope you have enjoyed this brief investigation on the breathing process and that you managed to notice the break,

The relaxing gap,

Those silent resting poses.

If you didn't at this time,

Smile and keep practicing until you do.

Again,

It has been a pleasure to be here with you.

Thank you for letting me guide you.

You take care.

Reviews

Absolutely BRILLIANT! I did manage to notice the “suspension pause”, the “linking bridge” - wonderful way of looking at it btw! Very creative. Again, thank you so much.