Breath Discovery - Centering And Calming Practice

Well,

We are always breathing,

Yet we are rarely aware of it.

So in this practice,

We will discover our breath as if we are feeling it for the first time.

Each breath is a new breath,

And it's there to explore with interest and with curiosity.

Our breathing is a stable,

Solid ground that we can take refuge in.

So no matter what's going on inside of us,

Whether it's thoughts or emotions or perceptions,

Our breathing is always with us.

It's like a faithful friend.

So I invite you to begin this practice by finding a quiet place to sit.

You're welcome to sit in a way that feels comfortable,

Awake,

And upright.

Your eyes may be closed or open,

Depending on your preference.

And take a few moments to notice the sensations of sitting,

Feeling the points of contact where your body meets the surface you are sitting on.

And as you sit,

Start to become aware of the fact that you are breathing.

And allow the breath to be natural.

Just let the body breathe all on its own.

Start by exploring the sensations of the breath at the belly.

Feeling the belly rise on the inhale and fall on the exhale.

Just take some time here to carefully feel each new breath with your full attention.

And if you become aware of thoughts arising,

See whether you can gently acknowledge thinking.

And then return to the feeling sensations of breathing.

Now move your attention to feel the breath at the chest.

Feel the chest inflating on the inhale and deflating on the exhale.

And when you're ready,

Shift to investigate the sensations of the breath at the nostrils.

Feel the cool air come in and the warm air go out.

Just carefully discover each new breath.

For a few breaths,

Feel the whole length of the breath in the body as it moves through the nostrils,

The chest,

The belly,

The belly,

The chest,

The nostrils.

And as this meditation comes to an end,

Take a moment to consider the uniqueness of each breath.

Breathing in.

Breathing out.

Breathing in.

Exhale it out.