Autumn Natural Breathing Space

This 3 step breathing space was recorded at the Roman Camp in Bangor, Gwynedd in October 2019. The sound of autumn birdsong gives a different quality to this well known practice that is useful as a pause or way into further practice.

Transcript

This is a three step natural breathing space.

Step one,

Becoming aware by deliberately adopting an erect and dignified posture,

Whether you're sitting or standing or lying down.

If possible,

Close your eyes and bring your awareness from what is around you to your inner experience,

Acknowledging it and asking,

What is my experience right now?

What thoughts are going through the mind?

As best you can,

Acknowledging thoughts just as mental events.

What feelings are here?

Turning towards any sense of discomfort or unpleasant feelings.

Acknowledging them without trying to make them different from how you find them.

What body sensations are here right now?

Perhaps quickly scanning the body to pick up on any sensations of tightness or bracing.

Just acknowledging any sensations but once again not trying to change them in any way.

In step two,

Let's gather and focus our attention to narrow spotlights on the physical sensations of the breath.

Moving close to the physical sensations of the breath in the abdomen.

Expanding as the breath comes in and falling back as the breath goes out.

Follow the breath all the way in and all the way out.

Using each breath as an opportunity to anchor yourself into the present moment.

And if you find that your mind wanders,

Simply escorting the attention back to the breath once more.

Step three is expanding our attention around the breathing so that it includes a sense of the body as a whole.

Posture,

Facial expression as if the whole body was breathing in the fresh air of nature around you.

Then expanding further beyond your body to take in any sounds near or far.

Whether they be pleasant or unpleasant.

Seeing any shapes,

Colours,

Patterns,

Perhaps smelling aromas on the breeze,

Movements of your breath or body with nature around you.

Perhaps any textures you can touch.

These ways you're exploring the sensations,

Befriending them rather than trying to change them in any way.

Just allowing them to be as they already naturally are.

And finally return to just where you are,

Aware of the whole body moment by moment.

Reviews

This was s very wonderful meditation and I say thank you very much.❤️🍂🌲😌

Short but relaxing autumn meditation for when you are pressed for time.

So lovely and soothing, thank you!! 🙏🏻

Beautiful breat meditation, thank you!