Simple Breath Awareness

Following the 'Royal road of the Breath' - an early Buddhist term that gives an indication of how useful and even revered the breath has been as both an object and tool in meditation for thousands of years - this meditation introduces a 'simple' practice of witnessing your body breathing. Suitable for anyone who doesn't have a troubled, or triggering, relationship with their breath (this practice may not be helpful for those living with acute or chronic lung conditions for example), a practice of observing this most fundamental of autonomic processes can help promote calm, focus and even help us get better acquainted with the activity of our minds.

Transcript

Hi there and welcome to this practice of simple breath awareness. I say simple and maybe that applies more to the instructions than the practice itself. Because as simple as it can be to invite you to pay attention to the breath, What most of us will find is that the mind will continue to do what the mind does. The mind will continue to come up with thoughts and to maybe flit from sense experience to sense experience. So a reminder that during this practice it is expected that the mind will wander. And this indeed is part of the practice. And each time we notice that it's wandered, Instead of being some kind of failing, Some kind of falling short of our perceived goal, That noticing in itself is a little moment of awakening. An opportunity to direct our attention back to the breath. So let's see how we go. And above all be gentle with yourself, Be kind. There isn't really any way that you can fail at this meditation. It's just a continuous practice. I'm coming back. So to begin with, Let's just take a moment to check in with how we find our body in this moment. Is there a way that maybe you can find a little adjustment to get a little more comfortable? I often like to recommend having the spine lengthened and alert. But if that causes any kind of pain or discomfort, Then by all means use cushions to support yourself. Lean back against the chair that you might be seated on. And start by taking a nice long smooth breath in, Just allowing the lungs to fill up. Pausing when you get to the very top, And then sipping in just a little bit more air. And then exhaling fully, Just really letting the air out of the lungs, Emptying out. Go again, That same pattern, Inhaling to fill. Pausing, Topping up, And then releasing. One final time, Inhaling, Suspending the breath, Topping up, And letting it go, Emptying out. And from here on in, We can kind of let go of any need to control the breath. This is something the body does quite naturally on its own. Allow it to settle into whatever rhythm feels most comfortable for you in this moment. And instead of trying to exert control, Just begin to observe. Notice that very first moment where the air starts to draw in through the nostrils. Notice the moment where the breath turns around, That tiny suspension before the exhale begins. And the same at the bottom of each exhalation. Noticing that momentary pause, Not needing to elongate it or force it. Noticing how it naturally occurs just before the breath starts to come back in again. You observe what happens in the spaces between the beginning of the inhalation and the top of the breath in. What happens in the spaces between the beginning of the exhale and its end. Does the breath feel smooth in these intervening periods? Are there any bumps you might notice, Or areas where the breath speeds up or slows down? And again, These inquiries aren't about pointing out things that we're doing wrong or right. They're just getting curious about the breath. What other symptoms of breathing might you notice in the body? Is there an expansion and contraction of the chest or the belly? Is there a difference in temperature of the air moving through the nostrils on the breath in versus the breath out? Maybe you notice slightly cooler air hitting the back of the throat as you breathe in, On its journey down towards the lungs. Maybe slightly warmer air each time you breathe out. Maybe if you get really curious, It's even possible to notice the sensation of the air being drawn into the nostrils over the top lip and exiting in the same vein. Again, Slightly warmed by the body. Simply knowing that you're breathing in and breathing out. Simply knowing that you're breathing out. At the same time, We notice the mind has drifted maybe to a sound or a thought or some other physical sensation not associated with the breath. Simply observing that too, And then gently, Kindly, Inviting your attention back to this simple act of breathing. No matter how many times we wander away from this royal road of the breath, That many times the breath will be waiting for us to come back. Okay, So well done. Whether the mind wandered a thousand times or ten, Know that just the simple act of sitting is already enough. Wishing you a beautiful rest of your day.