One breath at a time.
My husband often used the phrase,
Chunk it down,
When people expressed feeling overwhelmed.
I recall these words of wisdom often.
For me,
This means to pause and sense the body breathing.
The simple act of awareness of breath returns you home to your true nature.
By checking in with your breath,
You invite your body mind to sink and relax the nervous system.
In this breath,
In this moment,
You are home.
The word breath means to inspire and is always an available resource to recenter yourself.
When life is in chaos or just a bit overwhelming,
There is always the breath.
Know that you are breathing,
Just one breath at a time.
The awareness of the body breathing can be a refuge.
I invite you now to give it a try.
Sensing into your body,
Breathing,
Noting sensations.
Where in the body is the breath most vivid?
Notice that whatever arises also passes away.
Breath coming and going.
Thoughts coming and going.
Sensations arising and passing through.
Similar to the sky that remains unharmed by clouds passing through it.
Clouds of all shapes,
Forms,
And densities.
When you find yourself in challenging times,
Pause,
Observe the breath,
Invite it into the belly,
Create space and refuge.
When you make this a regular practice during times of ease,
It's easier to connect to this refuge when challenged.
A regular practice strengthens your ground of awareness.
If breath is associated with trauma or discomfort,
Please adapt this meditation to something that is nourishing for you,
Such as an image or a phrase to repeat or the sensation of touch,
Like your hands resting on your lap or your feet on the floor.
At times you may notice that the breath is itself a mind-body settles and quiets.
The body breathes itself.
It creates refuge.
So let's experiencing the breath,
Awareness of the breath flowing in and the breath flowing out.
Where is it most vivid for you?
At the nostrils,
The chest,
Or the belly?
Sensing into the gentle sensation of the belly expanding on the in-breath,
Receding towards the spine on the out-breath,
Resting your attention on the next few cycles of inhaling and exhaling.
If it's helpful to count the breaths,
Do so.
If distracting thoughts arise,
Remind yourself that you are the sky and thoughts are the clouds passing by.
So I will pause for a while so you can take time to sit,
Breathe and be.
Gently be aware of the body breathing.
Breath flowing in,
Breath flowing out.
Settling in a bit more,
Softening,
Present with the breath,
Absorbed in it.
You can expand your awareness and include the experience of breathing as the whole body,
Whole body breathing.
Sensing the body breathing all on its own,
Softening the edges of your mind.
Breathing,
Softening the edges of your body.
Breathing,
Softening,
Softening a bit more.
Touching your breath gently as a butterfly touches down on the flower.
Gentle awareness of breath,
Of body breathing right here,
Right now.
Knowing that the breath is always an anchor for the present moment.
Always come home to the sensation of breathing.
And when you are ready,
Gently moving,
Slowly opening your eyes,
Aware of the space around you,
Of the sounds,
Of the sense of how you feel now in this moment.
Throughout your day,
You may invite awareness to one breath at a time while dressing,
Eating,
Driving,
Having a conversation,
Making a meal,
Cleaning your home,
All opportunities to be present.
Live your life one breath at a time.
Namaste.
