Breathe Yourself Into The Present Moment - With Waves

By combining three-part breathing with a mindfulness meditation, we will be using the breath to bring us into the body and into the present moment so we can easily experience and explore the energy and presence of the body and the benefits to the mind and body of conscious breathing. With background waves. Starts with a two-minute introduction.

Transcript

The three-part in breath is breathing into three sections of the lungs, So bottom, Middle and top. And one way you can experience that is, Or think about it, Is breathing into the stomach, Chest and head. Obviously, We don't literally breathe into the stomach, But if you breathe with the diaphragm into the base of the lungs, Then you'll feel your stomach rise. So that's why it's the stomach breath. And into the center of the lungs, You're breathing with the chest, With the ribs. And then for the breathing to the right, To the top of the lungs, If you really feel as if you're breathing right to the top of your head, That's a really good way to get the air right up into the top of the lungs, Part of the lungs, Which maybe we don't use that often. Okay. Now, As for everything else, The idea is to be aware of everything else. So we don't really. . . I don't want you to just focus on the breath to the exclusion of any of all the other things that are happening. So there'll also be a bit of commentary about being present, Being aware of sounds and the space around you, Being aware of the body, Being aware of your thoughts and feelings, Being aware of the effect of the breath on your mind and body, Because it can trigger different thoughts, Emotions and sensations, Taking a fuller conscious in-breath. But the idea is just to allow everything else just to be as it is and just to flow moment by moment. So the only thing we're consciously affecting is the in-breath. So even the out-breath, We're just leaving to just be as it is. So just this idea of just releasing, Letting go of the out-breath. Okay. So you can breathe through your nose or mouth for both the in-breath and the out-breath, And you can have your eyes open or closed, And you can stand, Sit or lie down. To begin with then, Let's take a conscious three-part in-breath. Just releasing, Letting go of the out-breath. And don't worry about the speed or the depth of the in-breath. Just start at a natural speed and depth. The main thing to begin with is just checking your breathing into all three parts, So stomach, Chest and then head. So just getting that rhythm going. But gradually, As you get used to that in-breath, You can think about gradually increasing the amount you breathe in, Making it a fuller or complete breath. And see if you can give equal attention, Equal breath and roughly equal time to each of the three parts of the in-breath, Stomach, Chest and head. And just a simple full release of the whole out-breath. So very gradually, If it's comfortable, Increasing the volume of the in-breath. Breathing is fast or as slow as feels right for you. And each time you breathe in, You can be not just taking breath into the body, But feeling as if you're bringing your awareness, Your presence fully into the body as well. So with the in-breath, Allowing yourself to fully arrive in this moment in the body. As you release the out-breath, That feeling of releasing the body, Allowing it to come to rest in the present moment. Checking if maybe you can begin to introduce a bit more volume of the in-breath, As your lung capacity gradually increases as we continue. Notice any resistance in the body or reluctance in the mind to taking a full completed breath. You're consciously choosing to breathe differently to how we would normally breathe. There may well be some resistance to that. You can breathe within that resistance or if you fancy the challenge breathing through that resistance. And notice what sensations, Emotions and thoughts arise as you breathe in more fully than we would normally do. Remembering you can take that in-breath in as slowly as you want to. As you take the in-breath, It's a good opportunity to check the posture as you take the breath up the lungs, From the bottom to the top of the lungs, Checking your spine is nice and long and straight. As you breathe into the top of the lungs, Opening up that chest, Releasing maybe some tension in the shoulders. ThenMarcá's So as you take the breath into the breath, Bring your awareness into the body, We'll explore all the sensations you can feel in the body, Feel the living presence of your body. Allowing your body, Breath and awareness to all fully arrive together into this moment. Allowing your body, Breath and awareness to all fully arrive together into this moment. Allowing your body, Breath and awareness to all fully arrive together into this moment. Just checking in with the in-breath and seeing if you're giving equal attention, Breath and time to all three parts of the in-breath, Stomach, Chest and head. And always simply releasing, Letting go of the whole out-breath. All right. And seeing if you can keep your awareness nice and open, Broad and wide so we're not focusing or narrowing our attention on the breath. One way of doing this is as you breathe in, Be aware of the space around the body from which you're drawing the air into the body. And as you release the breath, Aware of the space the breath is entering into. And just allowing everything to occur within this open space of your awareness, With the breath just lightly held at the centre of your awareness. So as we breathe in, Reflecting our intention to be fully present with the body in the space of this present moment. And as we release the breath, Allow it to flow out of the body, Allowing everything of this present moment to just flow as it is, Thoughts, Feelings, Sounds. So breathe in, Being present, Breathe out, Allowing everything to be just as it is. OK, So I'm going to leave about ten minutes without further commentary, Just giving ourselves that time and space to really explore the breath, The body in the present moment. OK. OK. OK. OK. OK. OK. OK. OK. OK. OK. Just checking in with your in-breath, Seeing if it's still nice and full and breathing into your stomach, Chest and head. Still releasing the out-breath. Yes. Yes. Yes. Yes. Yes. Allowing yourself to be fully present with the body as you breathe in. And allowing everything internally and externally to just flow through your open awareness as you breathe in. Yes. Yes. Yes. Yes. So as we start to move towards the end, It's a nice chance to really see if we can fill those lungs with the in-breath. Yes. Yes. And if you want to try adding a pause after the out-breath and after the in-breath, You can try that. Just pausing for as long as feels comfortable for you. And within that pause, Maybe feeling a stillness in the body and the mind. Yes. Yes. Yes. And then when you're ready, Just allow the breath to actually return to a regular breath. And not putting any more effort into the in-breath. Letting the breath just become one of the many things happening in this present moment within your open awareness. Yes. And a couple of moments, Just really feeling the effects of the breath on the mind and body, Noting how you're feeling now. Maybe setting an intention to breathe more consciously throughout the day, Taking a few moments to take a few conscious, Deeper in-breaths every now and again. Yes. Yes. Yes. Yes.

Reviews

Very relaxing. Thank you Stephen. ✨🌸💫.

This worked really nicely for me, I am most grateful 💙

Breath yourself into the present was exactly how I experienced this awesome practice. The ocean waves helped me flow from moment to moment and made me think of home 🌊♥️ 🌞. I was in a conscious state throughout and felt so close to myself - A very soothing and incredible space to be in - thank you Stephen🙏🏻💚💫