This is Joshua Young and you are listening to Befriend the Breath.
This series is designed to explore the body and the mind and the self.
And to explore the experiences of growth within a practice.
Thank you for showing up as you are.
So to get started,
Find a comfortable space in which you can meditate.
In which you can connect to the body,
Connect to the mind,
Connect to the breath.
Ensure that this space is a space that is quiet.
One which you will be undisturbed.
You might gather a few things to have with you during this time.
Maybe blankets,
Pillows,
Bolsters.
Notice what you have and utilize any and everything that you might need.
Take the next few seconds to come into a comfortable position.
Lying flat down on the back.
Maybe you place a blanket or a pillow beneath the head.
Maybe you place something underneath the knees.
Maybe you cover the body with a blanket or shawl or anything that you have.
Do your best to create such a comfortable space for yourself.
That you have no desire to shift or move.
So that you have no thoughts or feelings of discomfort.
Take the next few seconds to continue gathering and falling deeper into the space in which you've created for yourself.
Once lying flat on the back,
Bring the hands onto the belly.
Just taking some time to feel the breath rising and falling.
Really connect here.
Really make the hand placement here intentional.
So that you feel the rising and the falling of the belly.
Fill the body with air.
And allow the stomach to drop back down towards the spine on your exhale.
Continue in this way.
Breathing in through the nose.
Filling up the belly and exhaling through the nose.
Allowing the belly to drop back towards the spine.
Take the next few moments to just notice the body here.
Notice where the breath goes.
Notice if it spreads throughout the body on the inhale or if it feels safe to breathe in one space.
Notice if there are spaces within the body in which the breath would like to reach and explore.
Wherever you are in this moment,
Just be breathing,
Connecting,
Accepting the breath as it is.
Breathe with little desire to change the breath,
With little desire to make it stronger or smoother.
Just accepting the breath as it is.
Take this opportunity to befriend your breath.
Finding out what the breath means to you,
To the body,
And to your experience.
Now continue on your own for the next few breaths,
Breathing in through the nose and out through the nose.
Remembering to trust your breath and accepting the breath for what it is in this moment.
Knowing that there will soon be an opportunity for it to grow and expand.
Continue with your breath,
Breathing in through the nose and out of the nose.
Noticing where the body is taking the breath,
Noticing if the breath desires to explore the body a bit more.
Trust your breath in this moment and allow it to explore a bit more.
So on the next inhale and exhale,
Just allow the breath to roam freely.
Start to deepen the breaths a few more,
Pulling in as much air on the inhale,
Taking a small pause at the top.
And on the exhale,
Allowing the breath to release through the mouth.
Start to bring the attention back to the body as a whole.
Maybe moving the fingers on the belly,
Maybe moving the toes a bit,
Slowly and gently bringing the attention back to the body and the space around you.
When you're ready,
You can roll over onto the right or left side.
Just taking a few moments here to rest.
Noticing the body.
Noticing the breath.
Accepting any newness that has come with this practice.
And when you're ready,
Pushing yourself up into a comfortable seated position.
Maybe you bring your palms to heart center.
Whatever you choose to do in this moment,
Honor yourself in whichever way you feel most comfortable.
Thank you for practicing with me.
