So just before I start my deliberate breath,
I'm just going to check in with how I'm feeling.
Quick scan through the body.
Feeling the points of contact.
Getting a sense of the space around the body.
Feeling the presence of the body.
Spending a few moments listening to the sounds happening in the environment around me.
Having that sense,
That feeling of allowing myself to fully arrive here within this present moment.
Connecting to the senses of the body.
Noticing the inner environment and noticing how I feel within the mind as well as the body.
Being aware of feelings and emotions and thoughts.
And just accepting and allowing whatever's happening just to be as it is.
So allowing body and mind to come to rest here in this moment.
Okay,
So I'm going to start the deliberate breath and the idea is to really feel the breath in the body and notice the effect the body has on the,
The breath has on the body and on the mind.
So for the out breath I would recommend just releasing the breath.
So not pushing the breath out,
Not holding on to the breath in any way.
Just releasing the breath as fully and as freely as it wants to and then choose your preferred depth of in breath.
If you're doing a full breath starting at the bottom of the lungs with a diaphragm and working your way up the ribs and the back of the neck,
You're going to feel the breath in the back of the neck and the back of the neck.
And then just releasing the breath out of the lungs with a diaphragm and working your way up the ribs and then right to the top,
Feeling like you're really breathing into the top of the head.
So however you are breathing,
Really notice all the sensations related to the breath in your body.
Notice the difference in the sensations for the in breath and the out breath.
If you find your mind wanders away from the breath,
That's absolutely fine.
You don't have to force yourself to stay with the breath and certainly don't exclude anything else that comes into your awareness.
Everything you could possibly be aware of or experience could only be happening in this present moment.
So whether it's thoughts,
Feelings,
Sensations,
Sounds or breath,
They can all only be happening in this moment.
I'm just simply choosing to take a bit more interest in the breath and the effect of the breath on the body and how I'm feeling.
So as I begin to notice some changes in the body due to the breath,
Feeling of energy,
Sensations,
Some tingling sensations,
Then I really go into the depth of those sensations and really experience them as fully as I can.
And really breathe into those sensations.
As you breathe in,
You may want to really feel like you're bringing awareness into the body as well as the air and the oxygen,
Filling your body with awareness.
Really fully inhabiting and fully becoming present with your body as you breathe in.
And as you breathe out,
You may want to have that feeling of really letting go and releasing and allowing the body and the mind to really relax into the present,
Really release the body,
Allow it to be fully present.
Also as you breathe out,
You may want to check if you're holding on to any tension in the body,
Maybe releasing that tension as you release the breath.
As you become more aware of the body and the effects of the breath on the body,
Become aware not just of the sensations within the body,
But feel the presence of the body and the energy,
Vibration,
The presence that your body is emitting and sharing,
Radiating.
Allow the presence and the energy of your body to start to feel the space around the body,
To feel the space of the room.
Notice any resistance to wanting to really express yourself,
Allow the presence of your body to be felt.
If you feel any blocks or tension,
Then maybe just easing and allowing those to go with the next out breath.
And checking the posture of the body,
Noticing if the body's moved into a different position,
Noting if that's restricting the breath in any way.
And allow the next in breath to work its way up the spine,
Straightening the spine.
And as you breathe out,
Allowing all the muscles to relax and hang off the spine and the skeleton.
If you do get dizzy at all,
You can lower the head,
Breathe more gently.
Allow yourself to be fully present with the body,
With the breath,
However the breath is.
Really exploring the breath,
The sensations of the breath,
And any related energy sensations in the body.
Maybe a sense of the space around the body as you breathe.
Allowing yourself to be fully present in the body with the breath.
Sometimes breath and awareness of sensations in the body can lead to more awareness of emotions.
If you're experiencing any strong emotions,
Then keep the breath going nice and continuously,
Maybe just gently with the diaphragm.
And feel that grounding connection between your feet and the floor.
Just give your emotions time to gradually and gently settle on their own,
Feeling that connection to the ground.
So
