The Four Parts Of Breath

This gentle guided practice is led by Josef Shapiro. Together, we notice each inhale and exhale, focusing on the moment of stillness between each. It is here that we can rest our mind and cultivate a deeply profound present awareness. Note: This practice is suitable for beginners.

Transcript

Bringing your attention to your breathing.

There's actually four parts to the breath.

There's the inhale.

There's the exhale.

But then there are the two moments in between.

Generally we just notice the inhale or the exhale,

But notice right between the inhale and the exhale there's a moment.

And right between the exhale and the inhale there's a moment.

So allow your attention to go to those moments.

The inhale is a movement.

The exhale is a movement,

But the spaces in between are still.

There's no need to change anything or try to make that point still.

It's actually about allowing it to be just as it is and discovering the stillness that's there.

You may find by resting your attention there that it changes on its own and that's fine.

You may find the pauses between the breaths get a little longer.

If they don't,

That's okay too.

See if you can really let yourself enjoy those still places between the breaths.

How does it feel to pause with that stillness,

To be with that stillness?

Now notice that that stillness is not just part of your breath.

What are the boundaries of that stillness?

Where is that stillness?

Is it part of the breath or is it the context for the breath?

Is it the space inside the breath,

Inside of which the breath happens?

You may notice that that stillness is bigger than just the breath.

See if you can feel that your entire body is actually inside this stillness.

That the room you're in is actually inside this stillness.

Any thoughts that you're having are inside of this stillness.

What if this stillness underlied everything?

And all you need to do to connect with it is to notice the spaces between the breaths.

It's one of the ways in which it underlies us.

What if this stillness is actually inside of the breath?

What if this stillness is actually inside of the breath?

Reviews

Simply beautiful 🙏

Very soothing. I have a lot of issues focusing and breath work gives me these four parts for my brain to focus on simultaneously and it seems to be one the few things that actually does quiet my mind by putting my conscious concentration toward the physical, allowing my subconscious to come through a bit more clearly.

This was amazing for me. I have always noticed the spaces between my breaths but had never really appreciated the stillness that noticing can bring. I appreciated the focus you brought and the luscious moments of silence you provided as well. Will bookmark this one for sure!

Really enjoyed this meditation!

Surprisingly unique.

Thank you for helping explore the silence by putting it into a different context.”...The room you are in is inside this stillness...”

Really great , I’d like longer but short and sweet is to the point too 🙏😊

The ratio of silence to guidance was just right, coming at intervals to bring me back to my breath.

This will be a good practice for me to achieve a calm state at some point.
I found my primitive brain from past event's on high alert. LOL!

Interesting to focus on the spaces between the inhale and exhale.

Stillness between the breaths. Only downside: awful clanging bell at the end.

Very gentle & nice. Thank you