Breathe Yourself Into The Present Moment

Using a conscious three-part in-breath to bring you deeper into the present moment. A mindfulness meditation centred on the breath that will energise and relax and bring you into the now feeling more vibrant and alive.

Transcript

So if you want to start off your conscious three part in breath,

So breathing in with awareness into the stomach,

Chest and head.

And always just releasing,

Letting go fully of the complete out breath.

And just have that gentle intention to gradually,

Slowly increase the amount you breathe in throughout the exercise,

But no rush with that.

No more you fully release the out breath,

The easier it will be to take in a slightly deeper in breath.

You can use the in breath also just to check your posture,

So as you take the breath in and up the body,

Just checking the spine is nice and long and straight.

This doesn't need to be a stationary meditation,

So allow yourself to move around,

Stretch.

And you can as I said be standing,

Sitting or lying down.

As we begin to take in more air,

More oxygen,

Then the body may feel more energised,

More lively and also the mind.

So although you are likely to also feel more relaxed and calm by the end,

That isn't necessarily a name or intention for the practice.

So don't be surprised if you feel more sensations in the body,

More emotion and maybe even more thoughts flowing through the mind.

The idea is each time you let go of the breath,

Allow the breath to flow out of the body,

Just allow all sensation,

Emotion and thoughts to also flow freely through the body,

Through the mind.

As we're taking in quite a deep breath and really releasing the out breath,

Then you're likely to be able to hear your breath.

And that can be part of the meditation,

Listening to the sound of your breath.

And as you're listening to your breath,

See if you can also notice the sounds happening around you in the environment,

In the space around the body.

So in that way you're connecting not just to the breath and the body,

But also to the present moment,

The space,

The environment around you.

The breath is a good link between the inner and the outer and the body and the environment.

As we breathe in,

We're conscious of taking that breath in from the space around us.

And as we breathe out,

Releasing that air from inside the body back out into that space.

As we breathe in,

We're conscious of taking that breath in from the space around us.

So using that conscious full three part in breath to really allow yourself to become fully present in the body and into the present moment.

And the release of the out breath,

A reminder to release everything else,

To allow everything of the present moment just to be as it is.

So breathe in to the present moment,

Breathe out,

Allow everything of the present moment to be just as it is.

So now we've been breathing for a few minutes,

See if you can start to introduce a little more air into all three parts,

Stomach,

Chest and head as you take that conscious,

Deliberate,

Complete three part in breath.

Pay particular attention to the third part at the top of your lungs,

Give that just as much time,

Attention and breath as the other two parts.

And release the whole out breath.

So the in breath is three parts,

The out breath just one release.

As you really try and fill all three parts of the lungs,

It might inspire you to stretch the body a little to really open up the chest,

The shoulders.

Release any reluctance or resistance to taking in that full in breath.

And either just notice that response,

That reaction,

Or maybe challenge yourself to breathe through it and breathe in regardless.

Explore that resistance maybe with a full deep in breath.

If you breathe into that physical sensation of resistance,

It could turn into an emotional sensation and some related thoughts.

So if you feel comfortable and confident to allow that to happen,

Just allow everything to unfold within your open awareness as you keep the breath going.

Using the breath to integrate any reactions.

Jamie,

You may leave your thoughts here.

The body's probably spent many years being in the habit of not breathing very much,

Not breathing in very deeply.

So there's likely to be some reluctance,

Resistance,

Maybe a bit of discomfort in the body,

That's to be expected.

But by now you probably should also be noticing the benefit of taking that full in-breath,

Really getting that oxygen into the body.

And the benefit of the full out-breath,

Releasing the carbon dioxide and other toxins from the body.

And the in-breath,

Allowing you to become ever more present and alive in this moment in the body.

And the released out-breath,

Reminding us to allow everything in the present moment to just flow as it is.

Okay so I'm going to leave about 10 minutes without further commentary,

So time to really explore the breath,

Explore the body,

Explore the present moment.

Before we begin the breath andARTLA Deep breath.

Deep breath.

Deep breath.

Located from your rear speech streak So as you breathe in that full three part in breath into the stomach,

Chest and head,

Breathing in not just breath,

But also your awareness into the body,

Allowing yourself the body to be fully present in this moment.

And as you fully release the whole out breath in one go,

A reminder just to allow everything of the present moment just to be as it is and to flow freely.

Being more present as you breathe in,

Allowing everything to be as it is as you breathe out.

And as you breathe in,

Allowing everything to be as it is as you breathe out.

So just see if there is room for a bit more in breath into the bottom,

Middle or top of the lungs.

Give all three parts equal time,

Attention and breath.

Just stretching out the body a little if that helps to take in that full in breath.

Last chance to let go of any residual reluctance or resistance to taking in this full in breath in.

And we can add one more element to the breath before we begin to wind out.

So just if it feels comfortable,

Try introducing a slight pause after the in breath and or after the out breath.

Doesn't have to be a long pause,

Just as long as feels comfortable for you.

Again the pauses can be different lengths at the end of the in breath and out breath.

And these pauses are a great opportunity to really go into the body,

Feel what's happening in the body during those pauses.

Easy to feel this stillness,

Not just in the breath but in the whole body and in the mind.

Great.

So the breath should have a nice momentum of its own now,

We shouldn't need to really pay too much attention or make any effort for the in-breath.

We can just allow the breath to continue under its own steam.

That gives us an opportunity as we start to bring the session to a close,

To really connect to the present moment,

So not just the breath but the whole body and to the space around the body and the sounds we can hear in the environment around us.

Getting a sense of the one whole present moment and allowing everything that's happening in that moment to just be taking place within your open and empty awareness.

Allow your whole self,

Mind and body to be part,

An integral part of this present moment.

So there's no separation between yourself and everything else,

Everything is just different aspects of this one present moment.

ClarEGIN.

Slowing the breath down for a while and really feeling the effects the breath has had and is having on the body just allowing the breath to return to a normal natural rhythm and maybe if you want to now would be a good time to set an intention to breathe more consciously through the day even if it's just a few times in the day taking a couple of deeper more conscious breaths into the body

Reviews

Perfect just attention to the breath. Just sitting, just breathing. Lovely instruction but no ending bell. No biggie, I just sat longer. Thank you.☮️💖🙏🖖

Very effective!

This meditation helped me stay in the here and now throughout the practice by using the inhale & exhale breaths’ techniques. They are very effective as I was very relaxed and calm throughout. It was peaceful and liberating. Stephen’s commentary always wins the day - excellent guidance as always 👌🏻💚🧘‍♂️🙏🏻