Mindfulness Of The Breathing Body

In the spirit of the Radical Embrace, we begin this wonderful and intimate practice by noticing and welcoming whatever is present for us right now. We then connect to the ground and the space around us. We place our awareness on the sensations of air coming and going in the body and practice a gentle "being with" the breath.

As we get more and more curious about the breath, we notice its location, movement, temperature, pauses, depth, length, texture... We end by observing the whole body breathing.

Transcript

Welcome to this practice of bringing mindfulness to the breathing body. In the spirit of the radical embrace, I invite you to take a few moments before we start this practice. To just welcome any parts of yourself showing up right now. And just notice them and allow them to be here as they are. Maybe even inviting them to join us in this practice. There's nothing that need be left out here. So we'll begin by establishing a posture that works for your body. Opening to the sensations where the body is in touch with the ground. And through those sensations, Allowing yourself to really feel the stillness there. Allowing the stillness of the earth to support you. As you settle into this practice. From this place of support. Becoming aware also of the rest of the body rising up into space. Or if you're laying down, The whole front of the body opening to the sky. Aware of the spaciousness all around you. And any other sensations, Thoughts, Emotions that are arising and passing in awareness just now. And then when you're ready, Gently beginning to place awareness on the sensations of air coming and going in the body. You may need to use your imagination here at first to bring attention to where you think the breath is happening. And some usual places to look include the lips, Nostrils, Inside of the nose, Mouth. Throat, Chest, Or belly. Once you are aware of breathing, The invitation is to practice staying with the breath. As you feel sensations of air coming and going. And attending to these sensations with curiosity, Interest. A gentle being with. Naturally thoughts will arise in the mind. So when you notice thoughts are here, The invitation is to simply. Return to the breath. Picking up the thread of the breath again. Redirecting attention here. Reapplying effort in being with the breath. Some things we might get curious about as we attend to the sensations of air in the body. So firstly, Noticing location. Where in the body can you feel sensations of breathing? How does the body move as air comes and goes? Sensations of movement as you breathe. Noticing the changing temperature of the air. From the beginning of the in-breath. To the end of the Abra. Notice what's happening during the natural pause. At the end of the exhale and before the next inhale. Feel the stillness there. How deep is the breath? For how shallow. Maybe the depth is changing from one breath. To the next. Another thing we might get curious about here is how long a breath lasts. Don't worry too much about. Needing to get perfect measurements here. It's just getting a sense of the length of the breath. So I like to stay with it. Through the full length. Beginning to end. Like anything else, The breath will have a texture to it. What's the air like? Is it fine like so? Or coarse like sand. Or something in between. How are these sensations changing from one breath to the next? Is it possible to find two breasts that are exactly the same? Finally, There's an invitation to just notice any other aspects of your direct experience in the body. As absorption deepens, What else do you notice? Notice how much effort you're making. See if it's possible to simply allow. Awareness and the breath to find each other. To things that are always happening. But we're often not that aware of. So like to be with them fully just now. Present and available to the merging of awareness and breath. The Snowing. That were here. Feel free to stay with the breath for as long as you'd like. There's also an invitation when you feel ready. To completely let go of any effort that you're making and simply relax. Into a broad open awareness. Feeling the whole body breathing. Head to toes. Front to back side to side. This diaphanous cloud of sensation constantly changing. As air comes and goes. You may even want to rest back a little bit in your posture. Could even open the eyes. Maintaining a soft focus. And placing the hands palm up. A gesture of receptivity. Openness, Receiving. In this broad open awareness, Simply allow sensations to come and go in all six senses. Breathing with the sensations. And noticing anything about how it feels to be sat here now. So in a moment, There'll be a bell to mark the end of this practice. And the invitation is to really take your time and be gentle with yourself emerging from the practice.