Hello,
I'm Dr.
Candice Creaseman-Mowry and today we will be exploring mindfulness of the breath using a trauma-informed approach.
The breath is a challenging object for many,
Whether this is due to anxiety,
A trauma history,
Neurodivergence,
Or even common colds and allergies.
To effectively connect with the breath,
We may need to re-examine our relationship with the breath as our anchor.
Today's practice will offer guidance for compassionate,
Flexible attention to the breath.
We will begin and end with a bell.
First,
Find a comfortable position,
Seated or standing.
Take a deep breath in and allow your whole body to expand as you breathe in and to release as you breathe out.
Again,
Deep breath in and full breath out,
Keeping your eyes open.
Allow your breath to flow in and out at its own pace.
As you breathe,
If you notice any areas of tightness or rigidity,
Invite some release,
Some relaxation as you breathe out.
Notice the qualities of the breath.
Is it short,
Long,
Choppy,
Smooth,
Warm,
Or cool?
Notice as much as you can about your breath in and out.
If you find yourself controlling the breath in some way,
Gently notice this controlling part.
You might even offer this part some quiet thanks.
Thank you for your concern.
We can trust our body to breathe.
Stay with this practice of observing,
Noticing any urges to control,
And letting go.
Now gently close your eyes.
How does your breath change as you close your eyes?
If you find that your breath becomes more shallow,
Moves faster,
Or if you notice that your heart rate increases or your muscles tighten,
See if you can pause with those sensations for just a moment to really take them in and then open your eyes.
Keep your eyes open for the remainder of the practice.
If you don't notice any uncomfortable changes in your breath or body,
You may choose to keep your eyes closed.
The remainder of our practice will be about anchoring to the breath.
A ship's anchor holds it steady so the passengers are free to move about the deck or observe their surroundings,
All while knowing they are still held in one place.
Just as we don't have to stare at the ship's anchor to know that it is holding us,
We don't have to focus solely on the breath to stay in the present moment.
In fact,
The present moment may include many other sensations or experiences along with the breath.
Continue to breathe in,
Breathe out,
Connecting to your breath as the anchor holding you to the present moment.
As thoughts,
Feelings,
And sensations arise,
Allow yourself to notice them as you would notice your environment on the ship deck,
Steadied by your breath anchor,
Curious about and open to what you see.
As each sensation arises and passes away,
Return to your breath,
Still curious,
Still open.
What shows up next?
Notice it,
Hold it loosely,
Come back to the breath.
How is your breath now?
In this moment.
Continue this practice of anchoring to the breath,
Exploring what arises,
Then returning to the breath in these next few moments of quiet.
If you find you get lost in a particular thought or feeling or sensation,
Simply notice,
Allow the sensation to run its course and come back to the breath.
Now gently bring your awareness back to your breath.
If you were with some other object,
Offer some thanks to your body and your breath for being a persistent and dependable anchor.
Whenever you're ready,
Open your eyes.
