For this breathing exploration,
Make sure that you are still in a comfortable position.
It can be lying down,
Sitting up,
Sitting with your back against the wall.
However,
You can be with very little tension.
Observe your breath.
Notice the inhalations and the exhalations.
And find a breathing intensity that is just right.
No struggle.
Keep your breath silent if that is possible.
Now,
Rest your hands on your belly.
Focus your attention on the breath,
Creating movements in your abdominal area.
Notice if there are movements that are outward,
Up,
Back.
Just explore with gentle curiosity how your breath can create movements in the abdominal area without any tension.
Are the movements in the left side of your abdominal area similar or different from the movements on the other side?
Maybe you notice no differences at all.
Maybe you notice some differences.
Just be curious.
That is the most important part.
Notice your breath with careful attention.
And gradually slide your hands to rest on your ribcage.
Now,
Explore what you need to do to direct the movements of your breathing to the ribcage area.
Be open to the possibility that the movements in the ribcage are not restricted to the front or just to the sides of the ribcage.
There may be some movements in the back of your ribcage.
Feel your inhalations and your exhalations as they create movements in the ribcage area.
Remember to keep your breath fluid,
Easy,
Continuous.
Breathe as if you had all day for this inhalation and this exhalation.
Now explore what happens when you slide the tips of your fingers to your collarbones.
Maybe to the outer edges of your collarbones close to your shoulders.
Gently sliding your fingers down over the collarbones towards where the collarbones meet the breastbone.
Focus your attention on the upper torso.
Sense whatever is happening in the upper part of your body.
And explore if it may be possible to create some movement with your in-breaths and out-breaths in the collarbone area,
Maybe even in the upper back and shoulder blade area.
Thank you for watching!
It may be helpful to consider that your lungs come all the way to the top of your ribcage and also out to the sides of your ribcage even close to your armpits.
Explore the idea of creating movement in those areas through your breathing with no tension,
No strain,
No struggle.
There is still a gentle smile on your face,
Your hands,
Your arms,
Your shoulders are relaxed.
Now relax your arms wherever it may be comfortable for you.
Continue paying attention to the breathing movements in the upper torso.
Now shift the movements of your breath to generate movement in the mid-ribcage.
Notice what changes?
Still attend to the breath creating movement around the mid-ribcage without any tension,
Savoring your breath.
Notice what you do to shift the movements of breathing to the abdominal area.
Remain a curious observer of this process.
What happens when you stop controlling your breath?
If you stop manipulating your breath and just allow your breath to flow as it will,
What happens?
How does it feel?
Be you.
Feeling your body breathing for you.
Observe your breath and savor it.
Notice the effects.
Notice the effects.
And keep your gentle smile.
