Hi,
So this fifth Breath Grades video is about paying attention to the sensation of breath in the body.
So we did the counting,
We did the labeling,
And now we're going to go just to just simply observing the breath in the body and noticing where does it show up.
You know it can show up around the nose,
You know the breath that's coming,
The ear that's coming out of your nostrils.
You might feel it here on the top of your lip,
You might sense it in the throat,
You might sense it in the chest,
Or in the belly,
Upper belly,
Lower belly.
These are all places where you notice the breath of the shoulders.
And what happens when we pay attention to the sensations in the body,
Particularly rhythmic sensations like the breath,
Is it calms down our nervous system and it helps us train our mind,
You know,
From going all over the place to just pay attention to one thing that is actually in the present moment.
So it's a great practice to enter into a meditation practice with,
Or even stay many times in many meditation practices,
That's just it,
You just stay with this.
If you want to use it as a concentration practice,
You just practice on one point,
Like just the nostrils or just the upper belly or the lower belly.
Yeah,
So let's just have a go at it,
Shall we?
So let's close our eyes again,
Finding a comfortable and relaxed and alert posture.
And then just simply noticing the breath.
For me,
When I really notice it in my chest and my belly,
I'm not influencing my breath,
It can just be the way it is naturally and my attention,
That flashlight of my awareness just stays right there with the sensation of the breath in the belly,
In the chest,
Wherever I sense it.
It might be good to pick one spot and just stay there.
And as always,
When the mind does what it does,
We're just thinking and just,
And you're noticing that you get carried away somewhere in a thought.
As soon as you notice it,
You just bring yourself back to that sensation of breath in your body.
And you're just becoming curious,
Like,
What are the sensations of breathing in my body?
Where are they?
How do they show up?
How do they feel?
What am I sensing when I'm breathing,
When I'm paying attention to my breath?
And you can either just keep going with this and just follow the breath for the whole time you're meditating.
It's a beautiful meditation.
Or you might at some point during your meditation,
Just sort of let go of this focus and just have a more open,
Spacious presence.
You can turn the video off now and just go into your own meditation practice if you wish.
And then when you're ready,
Just gently coming back,
You know,
Just maybe sensing again,
Just turning into the senses in your body,
Sensations in your hands and your feet,
Just becoming aware of your own embodiment,
Here I am.
And then opening your eyes.
I wish you a beautiful day or beautiful evening.
Keep paying attention to the breath.
That's a great way to compress it right away.
