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So welcome to this deep and mindful breath practice.
We'll divide this practice into two parts,
The first being really deepening and lengthening and softening our breathing,
And the second being sitting back off the breath and really mindfully sensing and developing our awareness of our breath.
So the first part I'd just like you to start by finding a connection with the natural flow of your breathing,
So just observing your in-breath and observing your out-breath and just also noticing if there's any obvious pauses at the end of the in-breath or out-breath.
So just finding your comfortable natural length of your breathing for a few more breaths.
And then we're going to spend a couple of minutes on actively softening,
Deepening and lengthening the breath.
I'd like you to do this subtly or sort of bit by bit,
So don't try and really lengthen the whole breath in one go,
But just with each breath,
Seeing if you can lengthen the breath,
So actually breathe your inhale and your exhale a little small amount longer each breath.
Can you deepen your breath,
So if your breath's kind of going into the top of your chest,
Can you bring it down lower into your chest with each breath and then maybe even down to the abdomen as you go.
And exhale in the same sense,
Start slower down and softly moves up and out through the chest and ultimately out through the nose or mouth if that's easier for you.
So an inhale comes down through the nose,
Chest and maybe all the way down a bit lower and an exhale starts down at the abdomen,
Up through the chest and then out through the mouth or the nose.
And can you also soften the breath,
That is make the breath that little bit more subtle and softer.
Does that softening of the breath help you to again back round to the beginning length and the breath some.
So breath by breath just a slightly longer,
Deeper and more subtle in breath and a slightly longer,
Deeper and more subtle out breath.
And then I'd like you to spend roughly 30 seconds or so just disconnecting from the active regulation or deepening of your breath and just moving into a stance of just mindfully watching or observing the flow of your breath again.
Notice,
Watch and observe the natural flow of your in breath and out breath now without doing anything to influence control or change the breath.
Notice your inhale,
Pause if there is any,
Your exhale and any pause.
See if you can even transcend from watching or observing the breath to deeply sensing the breath.
That is feeling the breath with whole of you with your body watching it as well feeling it sensing it deeply your breath.
The flow and the rhythm of your breath.
If your concentration drops away just bring it back to deeply sensing your breath,
Connecting with them,
Really feeling,
Observing and sensing deeply your breath.
Thank you.
