Easy Belly Breathing

The 10-minute guided practice focuses on tracking the breath at the belly. This can help cultivate insight about the nature of impermanence, as well as cultivating a sense of self-compassion and self-care. It can be done in any posture.

Transcript

Settling into a posture that feels sustainable for the next 10 minutes.

Whatever posture you're in,

Making sure that you feel stable and supported.

Alert without being stiff.

Allowing all of your attention to gather and settle on the felt sensation of the breath at the belly.

Feeling the expansion with the inhale and the contraction with the exhale.

Breathing in,

Know and feel that you're breathing in.

And breathing out,

Know and feel that you're breathing out.

Breathing out,

Know and feel that you're breathing out.

There can be so much happening in the belly.

Get really curious about what you're experiencing as the breath arises and passes away.

Breathing out,

Know and feel that you're breathing out.

Of course,

Your attention will wander.

Be sure to be really gentle as you bring it back,

As you come back to the breath at the belly.

Let go of any stories,

Thoughts.

Come back to this inhale,

This exhale,

Witnessing,

Experiencing.

Breathing out,

Know and feel that you're breathing out.

Keep engaging.

Keep engaged with this sensation of the breath at the belly.

Maybe placing a hand to remind your attention where it's going.

Maybe asking some specific questions.

Then I inhale what part of the belly inflates first.

As I exhale,

What part of the belly is the last to empty?

There are all sorts of ways to get curious about what's happening as you breathe in this moment.

Connecting to the natural rhythm of your breath.

Od to.

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Nowhere to go,

Nothing to do,

No one to become Simply breathing,

Knowing that you are breathing.

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Reviews

Amazing belly breath practice. Great simple instruction

Beautiful soothing voice, perfect rhythm for me with lots of silence to settle. Merci 🙏