Breath of life This meditation is designed for connecting with our natural breath.
Our breathing is one of our fundamental needs to live and thrive,
Yet often we don't pay much attention to our breath or like to take it for granted.
We think of it as ever existing and simply being there,
When really each breath that we take is a pure wonder of life giving us the daily energy to live.
With this meditation we take some time to focus solely on our breathing,
Connect with it and allow it to flow through our bodies naturally.
Our breath does not simply exist but also has an impact on how we think and feel.
When we start to pay attention to our breathing during the day we become aware of how much our breath is connected with our thoughts and our feelings in different situations.
When we feel stressed or anxious our breathing will likely become more shallow or fast.
Meanwhile feeling relaxed our breath is naturally deeper and longer.
We can utilise this connection to actively create balance and tranquility within us by using our breath and directing it with awareness.
To begin with I'd recommend you sitting up straight on a chair,
Couch or wherever you feel comfortable.
Simply find a position that allows you to remain in stillness for the next minutes.
When you're ready you can close your eyes if you'd like to or keep them open if you prefer.
Take a moment to examine your breathing in the present moment.
Are you breathing fast or slow?
Try not to control your breath,
Only observe how you're breathing in this precise moment.
Are you breathing through your nose,
Mouth or maybe both?
Take your time and don't try to change anything for now.
Simply pay attention to how you're breathing.
When you narrow down the space of your body where you feel the air coming in,
When you inhale,
Some may feel the air first inside of their nostrils,
Others may feel the air coming in from before it enters the nostrils.
Pay attention to if the intensity of the air coming in may differ between your right and left nostril.
If you had to pinpoint the air coming in,
Where exactly would it be?
Focus on that point for a while and observe your breath coming in and out again.
Can you recognize how the air coming in feels different in temperature?
Notice the air that you inhale colder than the air that you are exhaling.
Now take your time to follow your breath consciously into your body.
Go back to the place where you feel it entering your body and follow it down into your lungs.
I encourage you to take a deep breath in,
The deepest breath of your day yet and to follow it from your nostrils down to your lungs and further to feeling how your belly is rising and expanding when you inhale.
Pay attention to the point when you feel like you are full of air and can't take in more.
Can you observe a space between your inhalation and exhalation?
If yes,
How does it feel to you?
Does it feel like a space of stillness or rather restlessness?
Do you anticipate relaxation as you expect your exhalation?
Can you acknowledge a sense of relief when you arrive at this space between inhalation and exhalation?
Continue to breathe in deeply and exhale slowly.
Allow yourself to experiment with your breath by breathing in deeply on the count of 4,
Holding your breath for 2 seconds and exhaling again on the count of 6.
Let's repeat this breath together 5 times,
Breathing in on the count of 4,
Holding our breath for 2 seconds and releasing all air on the count of 6.
Then breathe in on the count of 4,
Hold your breath for 2 seconds and let it go again on the count of 6.
Now continue by yourself.
You can keep following your breath from where it enters your body and observe it leaving your body again.
If you like you can even sigh out the air through your mouth and observe how that feels different from releasing the air through your nose.
When you're ready,
Allow yourself to come back to your natural breathing.
Can you sense any difference from when you started to pay attention to your breathing?
Maybe your breath became a little calmer.
Does your breathing feel deeper than before?
Can you feel any differences within your body?
Maybe you notice how your shoulders sank down a little or your muscles in your face became a little looser.
Maybe your body feels overall heavier or even lighter.
Whatever it is that you notice,
Simply observe it.
Become aware that all little changes,
Even the subtlest ones,
Are part of your effort working with and directing your breath for your own well-being.
I welcome you to take a short moment here to give thanks to yourself and your breath.
Acknowledge its importance in your life and the value it has for your existence and vitality.
Remember this practice to check in from time to time with yourself and observe your breath when you feel stressed or irritated.
You can come back to this meditation any time that you feel you are short of breath or would like to calm down.
Take another deep breath in and exhale slowly.
As this meditation draws to an end,
You can begin to slowly move your fingers and toes.
Come back to your present moment in your own time and open your eyes if you had them closed.
Know that you can connect with your breath anytime,
Anywhere,
Simply by observing and paying attention to it.
