Calming Breath

This short practice is a wonderful break from the momentum of a busy day. Using curious attention, practice focusing your attention on the felt-sense experience of breath at the nose.

Jess Jarris, LMHCA, C-IAYT is a somatic counselor and yoga therapist in private practice.

Transcript

For this practice,

Begin by finding a position that is sustainable and as comfortable as possible,

Whether that's sitting or standing or lying down.

Begin by taking a moment to notice where your body is being supported.

And then when you're ready,

Bring your attention to your breath just at the tip of your nose.

Not changing the breath,

Allowing your body to breathe just as it is right now.

And at the tip of your nose,

Noticing sensation of air as it moves with your inhale and your exhale.

Sensing the temperature of the breath.

Maybe it's a bit cooler with the inhale and a bit warmer with the exhale.

You might also notice if breath is traveling with a bit more ease through one of the nostrils.

Sensing the air moving through the right side and the left side.

Getting a sense for the pace of the breath,

The length of the breath.

Noticing anything else there might be to notice of this experience of breath at the tip of your nose.

Noticing also with the same amount of curiosity when attention drifts away,

Maybe into thought.

And practicing assuring your attention back to the sensory experience of air coming in through the nose and out through the nose.

What might it be like to stay with one breath?

An inhale and an exhale.

Noticing the body breathing without any need to change it in any way.

Allowing the breath to be just as it is.

And in a way even just for a moment.

Allowing yourself to be just as you are.

And taking a final moment here just to remember that the breath is always available.

You can always come back to this practice of just noticing with curiosity.

Using the breath as a way to orient to the present moment.

Thank you.

Reviews

Simple, calming and centering. Thank you

Loved it

I love this for beginners who are
Just learning proper techniques, and for me, a long time daily meditator, as a welcome reminder. Thank you.

really relaxing

You have a very calming voice. I usually prefer music in the background but I didn’t miss it at all. The choice of bell at the end was exactly perfect-not jarring. Thank you.

Very nice, calming, relaxing, simple and effective. 🌷

Clear and calm voice. Great start to my day.

Really nice practice.

Simple, beautiful and necessary during these surreal times. 🙏🏻