3 Minute Breathing Space In The Forest Rain With Birdsong

Today while walking through the woods the heavens opened upon me. There was nowhere to escape the rain, nowhere to hide, so I decided to practice welcoming my experience with a breathing space. Only then did I fully appreciate the beauty of the pitta patter of the rain and the song of the birds hidden above me in the trees. I wanted to record the beauty of the moment to share it with you all (you can hear the rain droplets hitting my phone).

Transcript

Feeling the weight of the body resting on the ground.

Noticing the points where the body makes connection with the air.

Breathing in,

The body rises up towards the sky above.

Breathing out,

The body releases and relaxes into the air.

Noticing what you're bringing with you today.

Noticing awareness to the body.

So often hold our experiences within the body.

Noticing if there's any tightness,

Any tension.

Perhaps allowing this to release as you breathe out.

Noticing this pain or discomfort.

Welcoming this.

Noticing this.

Allowing it to be part of your experience.

It's already here.

You may as well allow it.

Noticing the mind.

Perhaps the mind is busy.

Maybe dull.

Noticing if there's thoughts in the mind.

Noticing also what feelings are present.

Noticing emotions.

Moving your awareness now to the breath.

Not needing to change the breath in any way.

Simply noticing the breathing body.

A gentle rise and fall as the body breathes.

The breath doesn't feel accessible for you today.

Maybe you can stay with the body on the ground.

Noticing the sensations of the body.

Here in this moment,

Perhaps following the breath.

Noticing in breath.

Pause.

Out breath.

Pause.

Expanding your awareness now.

Taking the whole of the body.

Experiencing the whole of the body.

Noticing the whole of this body resting here.

Expanding your awareness now.

Taking the sound around you.

The whole of the soundscape surrounding you.

Yeah.

Noticing if there's a bruise on your skin.

Or weight of the body where it makes connection with the air.

Perhaps setting an intention to take part of this practice on with you for the rest of your day.

And stepping back into your day.