Seven-minute breathing practice,
Adapted from Jack Kornfield's mindfulness of the breath.
Beginning by finding a posture in which you feel both alert and relaxed.
The back is straight but not rigid,
Dynamic like a blade of grass,
And feet are planted firmly on the floor.
If you are aware of any tension in your body that you can easily release,
Do so.
With eyes closed or open softly on the floor in front of you,
Relax the face.
If you like,
You can roll your head to release the neck and let the head find an upright that feels comfortable.
Relax the shoulders and let the arms and hands rest easily,
Either on your legs or in your lap.
Allow your belly to relax.
Move your awareness now to the breath.
We are not trying to control the body or the breath,
We are simply bringing awareness to the natural process of breathing.
Feel how the breath breathes itself.
Beneath all the waves of thoughts,
Sounds,
Feelings,
Sensations,
You can sense the body breathing itself,
Uninterrupted.
Notice where it is easiest to feel the breath,
Perhaps the nostrils,
The very subtle movement of air into and out of the body at the tip of your nose.
Perhaps the rise and fall of your chest or belly as you inhale and exhale.
If the breath is difficult to feel,
You can place your hand on your belly and feel the breath moving in and out of the body in the palm of your hand.
Or you can notice the sense of the whole body breathing itself,
Expanding as you breathe in and contracting as you breathe out.
Resting your attention on the part of the body where it is easiest to feel the breath.
When you notice your attention has wandered,
Gently invite it back to the breath with kindness,
No judgement.
Focusing on the breath in a way that feels most comfortable to you,
Bringing your full awareness to this breath.
Back to the breath,
Anchor to the present moment.
Rest there with the breath,
There is no right or wrong,
Simply noticing our experience and returning to the breath.
Resting the volume and your sensation,
To a place where the breath is easier to stores away the stones,
Gaining you
