In this breath practice,
We'll be tuning into the body and breath through using body sensations related to but external to the breath.
Exploring the sensory experience of touch.
Often tuning directly into the sensations of the breath can be challenging and confronting.
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 even in a standing position for this activity.
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.
I invite you to bring your hands into contact with your body.
Perhaps interlacing your fingers over your belly.
Placing your hands on the sides of your ribcage.
Or a hand on your chest and a hand on your belly.
As you breathe,
I invite you to bring your attention to your hands and the connection between your body.
Allow your breathing to be at your normal pace.
For this practice,
We are not trying to control our breath.
We are simply observing it and becoming aware of it.
It's okay if your breath does change.
Speeds up,
Slows down,
Perhaps lengthens.
With the breath you might feel the body move.
Perhaps your hands detect movement in the ribcage or the belly.
Maybe the connection changes.
Or maybe you notice your arms shifting and moving gently.
As you breathe in,
You might imagine the breath moving into or towards your hands.
As you breathe out,
You might detect a softening of the body.
See if you can discover these sensations of your breath moving in and out.
Safely inquiring into the experience of breathing.
You may notice almost immediately that your attention wanders from the breath.
This is normal and natural.
We can easily be distracted by noises we hear,
Sensations we experience or thoughts we might have.
Without struggling or judging,
Return gently to the subtle movement of your body with each breath through the connection of your hands.
Breathing in and breathing out.
And as your mind wanders,
Refocus again on sensations of your body,
Maybe expanding,
Maybe softening.
Breathing in and 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 your body an opportunity to feel safer than it perceives.
You might like to continue breathing in this connected way for as long as you choose,
As this recording comes to an end.
