Breathing Practice

The audio features a breathing practice that guides listeners through an upright and alert but comfortable posture for relaxation. The session emphasizes grounding within the physical space, cultivating awareness of natural breathing patterns, and noticing specific sensations, such as temperature and body movement. Jess introduces techniques such as counting breaths and using mental cues like "in" and "out" to maintain focus. The track encourages acknowledging thoughts and feelings without judgment, helping listeners move from "autopilot" to being fully present in the moment.

Transcript

This is a breathing practice. You can do it in any posture but usually done sitting upright so you're alert but comfortable at the same time and your hands can be in your lap or anywhere it feels comfortable. So beginning the practice just start by sensing into your body, Sitting, Feeling that sense of gravity where your body connects with the chair or the floor, Just grounding you in this physical space. Just become aware of your body breathing, Not trying to change the breath, Just whatever feels natural to you right now. Just notice where you can feel that sensation the most. It could be in your chest, Your abdomen, Your shoulders rising and falling and just tuning in now to that inhalation. Just feeling the air coming in through your nostrils and down your throat and moving into your body and your lungs. Just noticing the temperature it's quite cool. You compare it with the exhalation which is warmer. Focusing on that now, Where can you feel that? On the top of your lip. Just noticing how each breath you have the inhalation and then a pause and then an exhalation and then a pause. Just staying with that, The cycle of the inhalation and exhalation and if your mind wanders, Just gently bringing it back, Bringing it back and just staying with that cycle of breathing. It might help if you count and just very softly say in your mind, One, Two, Three, Whatever pace is right for you. And if your mind wanders and you forget where you are, Just go back to one. It might be that you could say the words in, Out as you breathe. I'm sure that you have various thoughts and memories, Feelings coming up and it's not about silencing anything. It's just about acknowledging them and then letting them go and then coming back to the present. Letting go of the past and loosening your grip on the future. Just being right here right now with your body breathing. And it might be that you feel relaxed and that tension is draining out of you, But that's not the purpose of the practice. And without striving towards anything, It could be that you feel a growing sense of peace. Maybe you have various worries or physical pain. Just letting that go now. Just sensing the in and out of your breath. Feeling it in your chest. Feeling it in your abdomen. And feeling all of your body breathing. Just being here right now. Breath after breath. And as we're coming to the end of the practice, Just sense into your whole body breathing and how that feels for you right now. And then when you're ready, Just coming back to the room, Opening your eyes, Giving yourself a little stretch. Thank you.