Get yourself into a comfortable position as we prepare for this short breath awareness practice.
Place one hand on your chest by the collar bones and the other on your belly above your belly button if this is comfortable for you.
And having our hands on the body can help us notice breathing movements in these areas.
If you're comfortable,
You may choose to close your eyes for this practice as we shift our gaze inward.
I invite you to place your attention on your breath.
Don't alter your breathing at this stage,
Just observe it.
Bring curiosity and inquiry to your breath.
Notice if you're breathing in and out the nose or the mouth.
Can you notice the cooler air as you inhale and the slightly warmer air as you exhale?
Notice the amount of air that's coming and going with your breath.
Can you hear your breathing?
Is it loud,
Quiet or silent?
Can you feel your body breathing?
Where do you feel the breath in your body?
Do you notice movement in your belly,
Your chest or both spaces?
Can you notice the breath in any other places in your body?
Feel into the breath.
Notice where the breath touches the body.
Notice the length of your inhale.
Is your inhale short or long in length?
And how about the exhale?
Is your exhale short or long in length?
Can you notice a difference in the length of your inhale compared to your exhale?
Or perhaps they're about the same.
What's the pattern of your breathing in this moment?
Does it feel fast or slow?
Focus your attention on the flow of your breath.
Is there a regular smooth rhythm?
Does your breathing feel erratic or inconsistent?
Notice where your inhale dissolves into the space before the exhale begins.
Notice the pause after the exhale before the next inhale takes shape.
If you notice a pause,
Is the pause before the exhale longer or shorter than the pause before the inhale?
Continue focusing on your breath,
The qualities,
The flow for a few more cycles of the breath.
And can you notice if you're breathing any differently compared to before you started the practice?
Perhaps the breath feels softer,
Slower,
Or deeper within the body.
Gradually bring your attention back into the room,
Noticing any sounds and smells within the room.
Noticing any fabric or air that's touching your skin.
Noticing any residue of taste or flavor within the mouth.
And gently blink your eyes open a few times when you're ready.
Release your hands and you can place them in your lap or wherever feels comfortable for you.
Notice how your breath and thoughts adjust as your focus returns to the external world.
Perhaps you notice that your breath and thoughts become faster as your attention returns to your senses and your focus returns to processing all of the stimulation around you.
Or perhaps your breath remains slow and your mind feels calm from this practice.
Notice if your breath has moved from the belly up into the chest.
I hope you've enjoyed this practice.
Thank you for sharing it with me.
