In this breath practice,
We will be tuning in to the breath using sound as a supportive anchor.
As often,
Tuning directly into the physical sensations of the body while breathing can be challenging and sometimes confronting.
Support yourself to find a position that offers you a sense of comfort and support or a position of least discomfort,
Whether you're seated or lying down.
You might gently allow your eyes to close if that feels safe and comfortable for you,
Or if you prefer,
Leave your eyes open with a softened gaze.
Allow your breathing to be at your normal pace.
For this practice,
We are not trying to control our breath.
We are aiming to observe it and become aware of it.
It's okay if your breath does change.
Either speeds up,
Slows down.
In this practice,
You might like to explore intentionally lengthening your exhale.
You might like to explore the option of breathing in through your nose and out through your mouth.
Perhaps as you do so,
Breathing in and as you breathe out,
Generating a soft humming or sighing sound.
See if you can use these sounds to discover connections to your breath moving in and out,
Safely inquiring into the experience of breathing.
Breathing in and humming or sighing as you breathe out.
Or perhaps you'd like to create a sound,
Maybe like a wave or the sound of wind moving through trees.
Breathing in and breathing out.
Breathing in.
You may notice that your attention wanders from the breath.
This is normal and natural.
We can easily be distracted by thoughts or the body sensations that you are connecting with at this time.
Without struggling or judging yourself,
Return gently to the sounds of your breath moving.
Breathing in.
Breathing out.
And as your mind wanders,
Softly refocus again on the sound.
Breathing in.
Breathing out.
We are,
With this practice,
Learning to notice the present moment and hold connection with the body and its experience.
Letting the body know that in this moment there is no threat.
Offering the 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,
Using your sounds as this recording comes to an end.
