Welcome.
In this short practice we will explore breath awareness.
Observing the breath as it is without changing or controlling it.
This is a key foundation of the Vinaya Yoga approach.
Helping you build awareness before moving towards breath refinement.
So please take a moment now and find a comfortable seated position.
Maybe on the floor or in a chair if you prefer.
Let your spine lengthen naturally.
Keep your shoulders soft and comfortable.
If it feels okay for you today,
Close your eyes or lower your gaze.
And take a moment to settle.
Notice the sensation of the breath moving in and out through your nose.
Without altering it,
Simply observe what's happening.
Maybe your breath is deep or shallow.
Slow or fast?
Does it feel smooth or are there pauses?
Now move your focus to where you feel the breath most clearly.
Perhaps at the tip of your nostrils or at the rising and falling of your chest.
Or at the gentle expansion of your belly.
Just notice without judgment.
As you continue observing,
Begin to notice the length of your inhale compared to your exhale.
Is one longer than the other?
Again,
There's no need to change anything.
Simply become aware.
Now gently begin to guide the breath.
If it's comfortable,
Inhale smoothly through the nose and exhale fully without force.
Keep your breathing steady.
There should be no strain.
As we close,
Bring your awareness to how you feel now.
Has anything shifted?
Even a small change in breath awareness can help to cultivate a feeling of steadiness.
When you feel ready,
Gently open your eyes.
Your practice is now complete.
Thank you for taking this time today to practice with me.
