Hello and welcome.
My name is Leigh and I'm here to help you connect to your breath.
This practice can be done seated or laid down,
So choose which appeals to you and take a moment to become comfortable.
Take these first few moments to check in with yourself.
How are you feeling physically right now?
Just observe without analysing.
How are your energy levels?
What emotion can you feel in your body?
Don't seek,
Just let that emotion arise from within.
And then finally,
How are things in your mind right now?
Are there many thoughts floating around or is it peaceful up there?
I recently heard a quote,
Your mind doesn't wander,
It moves towards what it finds most interesting.
To improve focus,
Become curious about what is in front of you.
So today we are going to become curious about the breath,
This amazing tool that we have within us every second of the day,
That we can connect to at any time.
We are only here to observe today,
Not to analyse or to judge.
How is your breath flowing in this moment?
Is it soft and relaxed or a little hurried?
Do you naturally breathe through your nose or your mouth?
Where do you feel the breath in your body when you inhale?
Where do you feel the breath in your body when you exhale?
Do you tend to have a longer inhale or a longer exhale or are they about equal?
As you gently focus on your breath,
Is your body relaxing or are you tensing somewhere in your body?
If you feel tension,
Take the next few breaths to focus on your exhale.
With each exhale that you take,
Try and relax and let go of that tension.
I would like you to think of your lungs like a balloon and we are going to pretend that the balloon is divided into three sections.
The first section we will link to your belly,
The second links to your side ribs and the third your chest.
We are going to focus on each section individually and then as a whole.
Firstly,
I invite you to place one or both hands on your belly and as you inhale,
See if you can feel your belly expanding out into your hand and as you exhale,
Your belly gently softening away from your hand.
Inhale,
Belly expanding,
Exhale,
Belly softening.
This may come easily for you or you may have to think about the movement a little more,
Either is fine.
Stay with your attention on your belly for the next few breaths.
Inhale,
Belly expanding,
Exhale,
Belly releasing.
The first section of that balloon filling with air.
I next invite you to place one hand on each side of your body and now as you inhale,
You feel that first sensation in your belly,
But now see if you can feel the sides of your ribs gently expanding into your hands and as you exhale,
The side ribs gently softening away from your hands,
Then your belly releasing.
Inhale,
Belly,
Then the ribs,
Exhale,
Ribs,
Then the belly.
This may be a more subtle sensation.
Just observe and be with whatever you can feel for the next few breaths.
Inhale,
Watch for expansion,
Exhale,
Watch for release.
The first and second section of that imaginary balloon filling and emptying.
I now invite you to place a hand on your chest and now as you inhale,
See if your inhale can reach your chest.
Feel the breath initiate in your belly,
Then the side ribs expand and then can you observe a gentle rise in your chest and as you exhale,
Feel the chest gently drop,
The side ribs release,
The belly soften.
Inhale,
Belly,
Side ribs,
Chest,
Exhale,
Chest,
Side ribs,
Belly.
This may be a subtle sensation,
So please don't force the breath.
Just take a smooth,
Controlled breath and observe for any sensation in your chest,
Being mindful that the first,
Second and now final section of the imaginary balloon is filling and emptying.
Now that you've explored each individual section of the balloon,
Place your hands wherever feels comfortable and allow this three-part breath to merge as one.
Taking a soft,
Relaxed breath,
Connect to the feeling of your belly,
Side ribs,
Chest,
Chest filling with air.
Observe the natural pause at the top of the breath and then chest,
Side ribs,
Belly releasing.
Inhale,
Belly,
Side ribs,
Chest,
Pause.
Exhale,
Chest,
Side ribs,
Belly,
Pause.
Inhale,
Belly,
Side ribs,
Chest,
Pause.
Exhale,
Chest,
Side ribs,
Belly,
Pause.
Continue with this three-part breath in a soft,
Gentle,
Yet controlled manner,
Never forcing the breath.
Be at ease.
And if you like to visualize,
See in your mind's eye,
The balloon steadily filling and steadily emptying to the pace of your breath.
Really be in the moment with a sensation of body filling and body emptying,
That full,
Steady inhale,
Full,
Steady exhale.
Now let go of the visualization and the steady control and just allow your natural breath to flow with its own accord.
Take a few moments to check in now after this breath connection.
How are you feeling physically?
How are your energy levels?
What emotion can you feel in your body?
Don't seek,
Just allowing that emotion to rise from within.
And then finally,
How are things in your mind right now?
I hope that connecting fully with your breath has helped to bring a feeling of calm within and that you can take this forward into the rest of your day or evening.
And remember,
You always have access to this amazing internal apparatus that can be used at any time to calm and nourish your being.
So embrace it.
