In this breath practice,
We will be tuning into the body and breath through using bodily sensations that are related to,
But external to the breath.
Exploring the sensory experience of touch.
Often tuning directly into the sensations of the breath can be challenging and confronting.
To support you in this activity,
You might like to use a cushion,
A pillow,
A soft toy or soft ball,
Perhaps about the size or slightly smaller than a netball.
Support yourself to find a position that offers you a sense of comfort and support,
Or a position of least discomfort,
Whether you are seated or even in a standing position for this activity.
You might gently allow your eyes to close if that feels safe and comfortable,
Or if you prefer,
Leave your eyes open with a softened gaze.
Holding your chosen item,
Either tucked under your arm into the side of your ribcage,
Or perhaps hugging it against your belly.
As you breathe,
I invite you to bring your attention to your body and the connection between your body and the cushion,
Ball or soft toy.
Allow your breathing to be at your normal pace.
For this practice,
We are not trying to control our breath,
We are simply observing it and becoming aware of it.
It's okay if your breath does change,
Perhaps lengthen,
Deepen,
Speed up or even slow down.
With the in-breath,
You might feel the connection change in quality,
Perhaps the ball presses into the body,
Or perhaps your arms shift and move gently.
As you breathe out,
You might detect a softening of the body away from your item.
See if you can discover these sensations of your breath moving in and out,
The contact and connection with your item changing.
Use these sensations to support a safe inquiry into the experience of breathing.
You may notice almost immediately that your attention wanders from the breath.
This is normal and natural.
We can easily become distracted by noises we hear,
Sensations we detect or thoughts we have.
Without struggling or judging yourself,
Return gently to the connection between your body and the cushion,
Ball or soft toy.
Breathing in and breathing out.
As your mind wanders,
Refocus again on the connection between your body and your item.
Breathing in and breathing out.
We are with this practice learning to notice the present moment and hold connection with the body and the body's experience.
Letting your body know that in this moment there is no threat.
Offering your body an opportunity to feel safer than it perceives.
You might like to continue breathing in this connected way for as long as you choose,
As this recording comes to an end.
