Hello,
This is Shadika and welcome to A Sip of Meditation,
A guided meditation podcast.
Today we'll be exploring the breath.
Breathe in and breathe out.
The body and the breath are inseparably interwoven.
So,
The disturbance of the body and the mind alter the patterns of our breathing.
When working with the breath in the beginning,
We might not be able to experience the breath because it's so subtle.
There might be numbness or intense sensations.
We want to anchor our awareness on the senses,
Sound,
Sight,
Feeling,
Sensation on our skin and within our body.
Anchoring our awareness is like having a haven or a safe place to come back to when the mind inevitably gets carried away with thoughts,
Past or future.
Okay,
So let's begin our practice.
To begin,
Settle into a relaxing and supportive position.
Sit comfortably on a chair or lie down.
Place your hands on your heart or belly to create a connection with your body and then close your eyes.
Notice all the sounds and movements going on around you.
No need to change anything or make the conditions more optimal.
This is perfect.
Now bring your awareness to your breath.
Pretend that this is the first time that you're being asked to notice your breath.
Wherever you feel your breath the most,
Be particularly mindful of it for the next 10 to 12 breaths.
It might be subtle,
So pay close attention.
Do you feel it moving in and out at your nostril or rising and falling at the chest or abdomen?
Or somewhere else?
And as you breathe,
Breathing normally and naturally,
Be aware of breathing in and as you breathe out,
Be aware of breathing out.
Breathing in,
In,
In.
Breathing out,
Out.
Now expand your awareness to include your entire body and feel your breath as a full body sensation from head to toe.
Instead of just one part of the body expanding and contracting with each breath,
Feel the whole body moving with it.
Even if the sensations are subtle,
Notice in what ways does your breath move your body?
What are its qualities?
Smooth,
Choppy,
Long,
Short,
Cold,
Warm,
Light,
Heavy,
Tingling?
Are the sensations of your inhale stronger or more obvious than that of your exhale?
Or is it the reverse?
Just listening,
Feeling,
Receiving.
You can sharpen your concentration by making a silent mental note to yourself.
Quietly say in as you feel your breath go in,
Out as you feel it go out.
If you're following the breath,
At the chest or abdomen,
You can stay rising,
Falling as your body moves.
From time to time,
Your mind will wander from the breath.
When you notice this,
Simply acknowledge where you went,
Then gently bring your attention back to the breath.
Without judgment,
Just watch the breath ebb and flow like waves in the sea.
There's no place to go,
Nothing else to do.
Just be here and now.
Noticing the breath,
Allow the body to relax more and more with each breath you take.
Noticing the breath,
Allow the body to relax more and more with each breath you take.
Let your muscles soften with each inhale,
Each exhale.
And as you breathe,
Tune in to your body,
Tune in as you would with a friend,
And check in with how you're doing.
The more still you become,
The more the daily tensions of the body become apparent.
What are you feeling right now?
What else do you feel in the body parts that may not be so tense or sensitive?
When you inhale,
Tune in to how breathing sends energy to your entire body,
All the way to the tips of your fingers and toes.
When it's time to exhale,
Sense into how exhaling draws out all stagnant energy from all parts of your body.
And finally,
As the practice comes to an end,
Take a moment to acknowledge your efforts today,
Appreciating that you've taken the time to connect with your breath.
Now,
When you're ready,
Gently wiggle your fingers and toes.
Take a deep breath in,
Out,
Bring your attention back to the room around you,
And slowly open your eyes.
Enjoy this relaxed state and take it with you into your day.
