Brief Mindfulness Of Breath Practice

The breath is an anchor that is available to us at any moment. We can first work to develop an awareness of the breath- where we sense it, how it moves, the flow. We can also reflect with appreciation on the harmony that happens so that our bodies can breathe. For some, working with the breath can be initially uncomfortable or triggering. Should this occur, please honor what helps you: find an anchor in your body to work with & briefly return to the breath, or just stay with that different anchor.

Transcript

We're going to work with a practice of mindfulness of the breath.

Let yourself take any adjustments that might support the body breathing more freely and fully.

The chest can be open and the spine giving you a bit of support without rigidity.

Remembering that at any time,

If it feels too uncomfortable to be paying attention to the breath,

You can always come back to an anchor in your body.

Like fingertips touching fingertips or another place that feels good to you.

So first with a curious awareness,

Let yourself just notice the body breathing.

See if you can observe where it is most obvious to you when you take a breath in and when you breathe out.

There's no special way you need to breathe,

No way you need to change it.

See if you can just pay attention to all the nuances,

The perfect symphony that comes together that creates the very next breath.

You might notice the way in which your shoulders naturally rise and fall with the breath.

Or the micro movements of the rib cage as it expands and retreats.

You might notice the belly moving.

Whenever your mind goes somewhere else or starts having some sort of story about these sensations.

See if you can just notice that too.

And with a kind and loving attention,

You might just observe how the breath feels as it travels through the body.

Noticing cool air coming in through the nose.

And the warm processed air leaving across your top lip.

See if you can just let your attention keep coming back to notice something else about your breath.

What about in this moment?

What's here?

See if you can just fully notice the experience of the next three breaths.

And the last few moments of this practice.

Perhaps taking a moment to acknowledge the mystery behind breathing something your body does for you all day long.

And taking a moment to appreciate that breath that not only gives you what you need and removes what you don't.

And also is the vehicle through which you feel the energy of life.

And slowly letting your awareness return back as you're ready opening the eyes.