Hello,
My name is Stephen Proctor.
During this mindfulness exercise we practice the MIDL skill of developing the whole breath.
If you just start out by taking a meditation posture,
Now close your eyes over lightly and start to be aware of the feeling of just being here.
Now bring your awareness into your body.
Just be aware of the full length of each breath as it comes in and as it goes out.
Be aware of this breathing from a distance.
Holding the awareness of your body,
Notice the movement of the breath within it.
Allow yourself to soften into,
Relax into the rhythm of that breathing.
Now gently allow your awareness to move to the tip of your nose.
Notice the breath as it comes in and out of there.
Notice the sensations of the breathing.
As the breath comes in it may feel cool at the tip of the nose.
As it goes out it may feel warm.
Gently be aware of the breath as it comes in and out of the nose.
Notice any difference you can feel between the in-breath and the out-breath.
Now gently move your attention inside your head.
Be very aware and you may notice the feeling of movement within there.
Can you notice any pressure expanding every time the breath comes in and goes out?
What can you experience inside your head with each breath?
Now gently move your attention down to the base of your throat.
How do you experience the breathing here?
Be aware of the feeling of the breath as it comes in and as it goes out.
If you notice any tightness or tension in the breathing in this area,
Gently release that tightness and tension.
Now gently move your attention to your upper back.
Can you experience the breathing here?
Notice the feeling of movement with each breath as it comes in and as it goes out.
Gently move your awareness to the movement of your chest.
Notice how the chest and the upper back move in opposite directions with each breath.
Expanding and contracting.
Now also bring your awareness to the side of your ribs.
Notice how they also move in and out with each breath.
Notice how your chest,
Your upper back and ribs all expand outwards as the breath comes in and contract inwards as the breath goes out.
Notice your chest,
Upper back and ribs fully open with each in-breath.
Tune into that opening.
Now allow your awareness to move down to your abdomen.
Follow the movement and the flow of the breathing here.
Notice as the abdomen expands and opens up,
The breath moves upwards into the chest,
Upper back.
Notice a whole lot opening together,
Expanding outwards.
Feel the wave of the breath moving through your body.
Notice how the abdomen expands and opens up,
The breath moves upwards into the chest,
Upper back.
Now bring your awareness back into your body.
When holding this body awareness,
When you are ready,
You can gently open your eyes.
Be aware of seeing.
Be aware of being in the room.
Thank you for spending this time meditating with me.
Take care of yourself.
Goodbye.
