Welcome to this breath awareness practice.
This exercise is designed to support you in the development of awareness of your breath.
Settle quietly into a comfortable seated position.
If you're sitting in a chair,
Have both of your feet on the floor and sit upright towards the edge of your seat.
If you are sitting on the floor,
You might like to sit up on a cushion or have a wall behind you to support your back.
You can close your eyes or if you prefer,
Focus your eyes on a spot that isn't moving,
Either on the floor or the wall.
Begin to notice your breath.
As you breathe,
Focus your attention on the feeling of the air moving in and out of the nostrils.
Become aware of the sound of your breath.
Notice the length of your inhale and the length of your exhale.
Do not consciously try to change the length of your breath.
Really notice the length.
Now notice the pace or speed of your inhale and the pace of your exhale.
Become aware of the pause between the inhale and the exhale and the moment's pause between the exhale and the inhale.
Become aware of the movement of your body as you breathe.
You may notice movement in your belly as you breathe.
You may notice movement in your ribs.
Notice you're aware of movement in your chest as you breathe.
Become aware of movement on the right side of the body as you breathe.
And on the left side.
Become aware of movement at the front of your body as you breathe.
And the back.
Become aware of any movement of your body when you breathe that you can feel beyond your torso.
If you have any pain or discomfort in parts of your body.
Notice whether anything changes in those parts of the body when you inhale or when you exhale.
Begin to take longer,
Smoother and softer breaths.
Keep the breathing feeling natural and easeful.
And try making your breath last a little longer.
Breathe out the movement of the body as you breathe.
Soften the sound of the breath.
Make the feeling of the air moving in and out of the body longer,
Smoother,
Softer.
If you feel any discomfort,
Let go of any effort and return to natural breathing.
If you are comfortable,
Continue to gently lengthen and smooth the breath.
Continue breathing in this smooth and easeful way.
When you are ready,
You can let go of the longer,
More breaths.
And simply allow the breath to naturally move in and out of the body without any control or influence.
Allow your attention to move into your body.
And you might like to make gentle movements with your hands or your toes,
Preparing yourself to complete the practice and move into your day.
Feel free to stretch or move your body however you would like.
And when you are ready,
Gently look up or open your eyes and enjoy your day.
The practice of breath awareness has now ended.
