Settling the body with the breath.
We're going to do a short mindfulness practice of noticing and awareness of our breath and using the breath to soothe and settle our body and minds.
When you're ready and feeling comfortable gently close your eyes or soften and lower your gaze.
Allow your body and breathing to settle a little.
Let go of what was happening before you started this practice and let go of any thoughts about what is happening next.
We're going to take a few moments just to be with yourself and your own experience in the present moment.
Take a few slow easy breaths to help you let go of any tension.
As you breathe in allow yourself to be nourished.
And as you breathe out let go of any weights or burdens that you are carrying at the moment.
And allowing yourself to fall into a slow,
Steady,
Comfortable rhythm of breathing.
Noticing the movement of air in and out of your body.
We can follow the journey of the breath as it moves through the body.
Starting at your nostrils,
Inside the tip of your nose.
Perhaps noticing the change in temperature at the tip of the nose as we breathe.
Breathing in and breathing out.
And following the air into the back of your nose and throat.
Into your chest.
Noticing the gentle opening and expansion of your chest as air is drawn into your lungs.
And the relaxation and letting go as it flows out again.
And can you feel the rise of your abdomen as your diaphragm expands and contracts to draw air into the body.
And then notice as it relaxes and falls releasing air back outwards.
Breathing in and breathing out.
And noticing the slight pause.
The slight sense of stillness in the body in between each breath.
A tiny pause as we breathe in.
Just resting at the top of a hill before the breath flows outwards and downwards.
With another pause at the bottom of the breath before it lifts back upwards once more.
And then not trying to lengthen this pause or to make breathing uncomfortable or difficult.
Just noticing what's there and perhaps allowing ourselves to settle a little.
If you're not having a sense of settling perhaps if your mind is very busy or you have some strong emotions.
Then bringing a sense of kindness to yourself and your experience.
Whatever your experience is,
Can you be still with that?
Can you bring kindness to it if it's needed?
Perhaps a sense of allowing of letting go of any struggle.
And if you are aware of any kind of tension or a sense of being unsettled perhaps do an experiment by breathing a little slower or even a little faster until you find a breathing pattern that for you seems to be your own soothing,
Comforting rhythm.
For many people around six breaths per minute is quite calming.
Focus on the sense of slowing down.
Not so slow that it starts to feel uncomfortable.
But right now we're not rushing to achieve anything.
We're not trying to get anywhere.
But just slow down and be present.
It's like you're checking in with a rhythm within your body that's soothing and calming for you.
Like an old friend,
Your breath has always been there and is waiting for you to find it again.
Breathing in and breathing out.
Belly rising and falling.
Noticing the soothing rhythm of each breath.
Each time your mind wanders off with your thoughts,
Just gently bringing it back to awareness of the physical sensations of breathing.
Feeling your whole body breathe.
Noticing the gentle rise and fall of each breath naturally flowing in and out like waves in the ocean.
Notice how your body is gently rocked and soothed by the rhythm of your breath.
And your mind will naturally wander away from the sensation.
Don't worry about how often this happens.
Each time gently and kindly returning your awareness to the feeling of your breathing when you notice your mind has wandered.
There's nothing you need to do right now.
Just allow your breath to comfort and nourish you.
Your breath is always there.
Always present.
Even when you sleep,
Your constant companion.
See if you can lean towards your breathing.
As if towards a child or a pet that you love very much.
With kindness and tenderness.
Letting your body breathe you for these few moments.
Now taking a final moment to notice any stillness in your body and remembering that whatever life throws at you you can always return to your ever present breath.
Thank you.
