Mindful Moment: Straw Breath

For this breath practice,

Begin by finding a position that is as comfortable as possible,

And one that allows you to sit up a bit taller than you might normally through the spine.

Start by noticing the experience of breath just at the tip of your nose,

Bringing curiosity to how your body's breathing right now.

And then when you're ready,

Inhale as you would normally through the nose,

And for your exhale,

Purse your lips as if you were breathing through a really little straw.

Following the breath all the way to the end,

And again letting the inhale come in on its own through the nose,

And exhaling slowly through the mouth as if breathing through a straw.

And in this way,

Gently encouraging the exhale breath to lengthen.

As you inhale,

Notice the areas of your body that open and expand.

And with the exhale,

Notice which areas of the body could maybe let go or release just a little bit more.

Go ahead and take one or two more rounds of breath,

Again encouraging the exhalation to gradually become longer and longer.

And the next time you exhale,

Releasing the effort in the mouth and allowing the body to breathe now on its own.

And again,

Noticing curiously how your body's breathing now.

And sensing if anything has shifted,

Even subtle.