Sometimes tuning directly into the sensations of the breath can be challenging and confronting.
In this breath practice we will be tuning into the body and the breath using imagery as a supportive anchor.
Support yourself to find a position that offers you a sense of comfort and support,
Or a position of least discomfort,
Whether you are seated,
Lying down,
Or perhaps even in a standing position.
You might gently allow your eyes to close if that feels safe and comfortable,
Or if you prefer,
Leave your eyes open with a softened gaze.
Allow your breath to be at your normal pace.
For this practice,
We're not trying to control our breath,
We are simply observing it and becoming aware of it.
It's okay if your breath does change,
Either deepening,
Slowing down,
Speeding up,
Maybe the inhale or the exhale changes length.
You might also like to experiment with the option of breathing in through your nose and out through your mouth,
Depending on the imagery you connect to.
It might be an image of nature,
Perhaps standing on a beach,
Watching the rhythm of the waves as they crash and recede.
And perhaps with each wave,
A breath,
Moving in and moving out.
Maybe your breath fits a shape,
A square or a rectangle.
You might visualize your breath flowing along the sides of the shape.
Perhaps it's a connection with color,
Imagining breathing,
Different colors with the inhale and the exhale.
No,
In this imagery,
There is no right or wrong.
It's an opportunity for your mind to expand,
To support you to find connection with the breath.
You might notice that your attention wanders from the breath.
This is normal and natural.
We can easily be distracted by thoughts or the body sensations that you might be connecting to at this time.
Without struggling or judging yourself,
See if you can return gently to the experience of breathing,
Paired gently with an image,
Whatever comes to mind for you.
You could visualize blowing up a balloon with each breath,
Breathing in through your nose,
Perhaps,
And out through your mouth to inflate the balloon.
Or maybe imagine softly blowing the flame of a candle,
Trying not to blow it out,
But making it gently flicker.
Taking some time to explore whichever image is in mind at this moment.
Breathing in,
Breathing out.
And as your mind wanders,
Softly refocus on your imagery,
Breathing in,
Breathing out.
We are,
With this practice,
Learning to notice the present moment and hold connection with the body and its experience.
Letting the body know that in this moment there is no threat.
Offering the body an opportunity to feel safer than perhaps it perceives.
You might like to continue breathing in this connected way,
Exploring your image,
Paired with your breath,
For as long as you choose.
As this recording comes to an end.
