The practice of following the breath is a simple technique that can be practiced at any time.
It may help to focus the mind,
Reduce stress,
Or create more ease and spaciousness.
As you are ready to begin the practice,
Find a comfortable seated position.
You might sit on the edge of a cushion or blanket or on a few yoga blocks with the legs folded underneath.
You may even choose to sit in a chair if it's more comfortable to you.
However you choose to sit,
Invite the spine to be long and tall,
Sitting bones pressing into the earth.
Find an evenness in the hips.
Reach up tall through the crown of the head,
Lengthening the spine.
Eyes either softly gazing at a still point in front or you might choose to slide the eyelid shut.
Allow the shoulders to glide softly down the back and rest the hands in a comfortable position.
Palms down for more calming and grounding.
Palms up for receptive or receiving.
Or you might place the hands in a favorite mudra,
A gesture,
Symbol,
Or seal with the hands used to invoke a certain energy.
Once you are settled in,
Take a moment to scan through your physical body.
Notice if there are any adjustments you could make to find more comfort or ease.
Soften the facial expression.
Allow the jaw to slacken and the tongue to simply rest inside the mouth.
As the body settles,
Begin to draw awareness into your breath without forcing or changing,
Simply noticing.
Where do you feel the breath in your body?
Is it more in the belly?
More in the chest?
Keep following the natural,
Unforced breath.
Breath flowing in,
Breath flowing out.
Now begin to narrow and focus your attention even further,
Bringing your attention to the sensation of the breath as it flows through the nostrils or brushes across the upper lip.
Alternatively you may choose to rest your attention on the rise and fall of the belly with the breath.
Compare your attention to one of these points without controlling the breath in any way.
Simply observe the natural experience of the breath and the body being breathed.
Maintain an effortless breath.
Keep coming back to your focal point again and again with gentle encouragement.
Notice what is happening right here,
Right now,
In this moment.
Notice right now.
Here is your breath.
Use the breath as an anchor.
At any point you can begin again with compassion.
You may notice at times the breath becomes almost imperceptible.
At other times it may seem strong or forceful.
Simply notice.
Notice if there is a quality of settling or calming in the mind.
What is true for you?
Perhaps deepen the sense of relaxation and calm.
Draw awareness to what is shifting or changing.
Notice any shifts in the mind as they are grasping,
Clinging,
Aversion,
Or pain.
Simply pay attention.
Here is your breath.
Now,
Begin to breathe a fuller and deeper breath.
Draw awareness back into the physical body.
You might begin to add small movements,
Wiggling fingers or toes,
Gently rocking the head from side to side.
Allow your eyes to open slowly.
Notice how the practice went for you,
Without judgment.
Following the breath is a simple yet powerful tool that can be used anytime to help focus the mind,
Become present,
May help to reduce stress or anxiety.
Om Shanti Shanti Shanti.
Peace peace peace.
I honor the light within you.
I honor the light within you.
I honor the light within you.
I honor the light within you.
I honor the light within you.
I honor the light within you.
