Breath Awareness ~ Exploring The Land Of Your Body

25:40

25:40

Breath Awareness ~ Exploring The Land Of Your Body

by Maria Lehua Fish

Type

talks

Activity

Meditation

Suitable for

Everyone

Plays

3

welcome sweetpeas. this is a 25-minute guided breath awareness practice to begin cultivating a thoughtful friendship with your darling breath and with the land that is your body. keeping a friendship strong and considered requires consistently showing up for ourselves so we can sustainably show up for each another. it requires intentional attention, thoughtful consideration, and supportive energy. give yourself a cuddle as we settle into the practice. notice how your breath shows up for you and how you want to show up for them. what kind of friend do you want to be?

Breath Awareness Body Scan Visualization Nonjudgmental Observation Sensory Exploration Grounding Meditation Mindfulness Grounding Technique

Meet your Teacher

Maria Lehua Fish

Kauai County, HI, USA

Meet your Teacher

Maria Lehua Fish

Kauai County, HI, USA

Transcript

We want to be as comfy as we can and we want to allow the body to soften as we bring awareness to our breath and we begin our exploration of the landscape that is you, That is your body, Observing your whole body, The land that is your body, Expanding and rising and opening with our inhale and feeling and observing the soft falling and contracting back to the center of you as you exhale. If you are breathing through your nose, Begin to land your attention on the feelings and sensations at the tip of your nose, The mountain peak of your nose as the air passes in and out of the cool caves that sit on the inside of your nose. If you are breathing through your mouth, Notice the feelings and sensations of the air as it passes over your lips, Over the soft hills of your lips towards your mouth and tongue, Cooling the roof of your mouth, Cooling the roof of the cave of your mouth, Gently swirling through your throat like wind through a tunnel, Feeling that sensation of the air passing through either the caves of your nose or the cave of your mouth as you breathe gently in and out. No need to shift or change the breath in any way. This is the art of observation, Of mindfulness attached to breathing. Now walk your awareness, Your breath down the path along your neck, Along the hillside of your throat, At the front of your neck, Walking along the ridges of your throat and notice what you can observe as you allow the breath to come and go. Perhaps you can observe feelings and sensations and perhaps right now you don't observe or feel anything at all and that's completely okay. Keep your awareness rested on the neck anyway. Even if you don't feel anything, Allow your attention, Your awareness, Your breath to rest here without changing. Now moving your awareness, Your breath to the boulders of your shoulders, Both your left and right shoulder, And as you allow the breath to come and go naturally, Notice any feelings, Sensations, And movements that you can sense as you wander up and down and around the boulders of your shoulders. Imagining the breath is your hand tracing along the surface of the stone, Noticing the texture of your breath like the texture of the stone. Is it smooth and silky or rough and bumpy or perhaps both? Is it cool to the touch as you inhale, Warm to the touch as you exhale? Staying alert and aware to your breath anytime you get distracted, Move toward the very next breath and let go of your previous breath, Letting the breath naturally come and naturally go. Bring your awareness, Your breath now for a walk towards the open plane of your chest to the upper plane of your chest and observe any feelings, Sensations, Any movements as the breath comes and goes as it always comes and goes. There is no right or wrong in what we observe or what we sense here. We are here in the open plane of our chest, Noticing without changing. Now bring your awareness, Your breath for a walk down to your belly, Over the soft hill of your belly, Down inside the canyon of your belly. What do you notice in your belly as you breathe? What can you feel or sense around and within your belly with no judgment, No assessment? Kindly notice what is there. As you walk your breath here, What is the rhythm like? Slow and long or fast and shallow? Is it perhaps nowhere to be found? Is there a stillness in the canyon within your belly or a subtle wind that is your breath or a strong wind that is your breath? Moving through your belly, Allowing your breath here to be as it is. Moving on, Walking our breath, Our awareness down toward the whole region of our pelvis. Taking your breath, Walking along the curves of your hips, Walking along the cliffs of your lower abdomen, Your genitals, And notice any sensations as the breath comes and goes, Allowing the breath to remain easeful and natural as you notice without changing. Your awareness for a walk further down to the soft, Grassy hills at the front of your thighs as you breathe in and out. Notice sensations and feelings. Notice any movement, Looking for details that you've perhaps never noticed before when you breathe, Noticing without changing. Walking your awareness, Your breath, To the soft mountain peaks at the top of your knees. What can you observe as you breathe in and out? Keep walking your breath, Your awareness along the front of the mountain that is your lower legs. Walking your breath along the spine of your shins and toward the top spine of your ankles as you rest your awareness there, Noticing the breath easefully and effortlessly coming in and out of your body without changing anything, Allowing your breath to be as it is. What do you notice now? Climbing the trees of your feet, Walking your breath over the roots of the top of your feet, Feeling your breath reaching toward the roots on the soles of your feet. Feel your breath climbing the branches now of your toes, Climbing to the very tips of your toes, To the very top of the trees that are your feet. Observe what's there as you breathe, Allowing the breath to naturally come and go. There's no right, No wrong, No judgment, No resistance to the natural rhythm that is your breathing. Walking your awareness, Your breath, Back up the legs from the backside of the mountain now that is your legs. Walking along the lower mountain that is your lower legs, What can you observe there as you breathe without changing? Walking your awareness, Your breath, Along the back of your knees, Along the soft mountain valleys of your knees. Notice what's going on there as you breathe effortlessly and naturally, Resisting the temptation to control your breath in any way. As you keep walking, Your breath toward the upper mountain on the backside of your upper legs, Along the curves of the soft top of the mountain that is the back of your upper legs. Keep walking along the spine of the soft mountain that is your upper legs and notice whatever is there as you breathe in and out without changing. Now walking your awareness, Your breath, Along the softest hills of your body, The hills that are your buttocks and keep walking along the backside of the land that is you, Along the curved path of the back of your pelvis. As the breath breathes you, Notice any feelings, Any sensations that arise as you begin to rest your awareness gently on that space in your body. Noticing your breath moving towards the swooping valley of your lower back, Noticing sensations that come and go with your breath, Easefully and naturally and fluidly, Resisting the temptation to create any story as you breathe. As you observe sensation, Allowing it to be there, Becoming a witness and observer of your breath. Walking your awareness, Your breath, A little higher up through the hills, Through the mountains, The valleys of your body to your mid back. What do you notice there as you effortlessly breathe in and out, Walking along the spine of the mountain that is your upper back, To sit upon the peak of your shoulder blades, The peak of the boulders of your shoulders and feel your breath. The wind that is your breath moving through the space between your shoulder blades. As the breath comes and goes, How does the body respond to being breathed without changing? Walking further up along the mountain, Up along the mountain spine of your neck, The back of the mountain spine that is your neck, What can you observe? What subtle movements, Pulsations can you notice as you breathe in and out and if you get distracted, Making the decision to come toward the sensation and to your breath as it naturally is. We are walking now through the forest that begins at the sides of your head to the shallow valleys of your temples and to the weaving river through the forest of your head. The weaving river that is your ears, Notice what's there, Any sensations, Any movements as you breathe without changing. Now walking your awareness, Your breath to the very top of the forest that is your head as you feel or sense any movement, Any sensations at the very top of the forest that is your head as you breathe in and out. Noticing now the opening of the forest that is your forehead. Notice sensations that are present as you walk your breath out of the forest that is your head and into the open plane that is your forehead as you breathe. Walking your awareness, Your breath to the deep still water that is your eyes and the space between the deep still water that is your eyes. What can you sense there as you breathe as your breath comes and goes naturally without changing? Now walking your awareness, Your breath back to where we began to the mountain peak of your nose if you are breathing through your nose. Observing how the breath moves and shifts through the caves that are your nostrils, Feeling the sensation of the air passing over the soft hill that is your top lip as you breathe in and out without changing. And if you're breathing through your mouth noticing the wind that is your breath, The wind that is your breath moving over the soft hills of your lips through the cave of your mouth along your tongue. Notice any sensations, Feelings without changing. Walking your awareness, Your breath now to the cliff edges of the jaw. What can you observe in that space? Are the edges of the cliff of your jaw rigid as you breathe or are they like softened clay as you breathe without changing? Now finally walking our awareness, Our breath to look over the land that is you, That is your body. Taking your whole body into your awareness, Observing for a few moments this whole landscape that is your body. Moving as you breathe, Notice the subtle expansion and softening, Observing what happens to the land of your whole body as you inhale and as you exhale. Allowing the breath to easily move into and out of your body without changing. Bringing both hands together, Placing them together and begin to rub your hands together to create a little bit of heat between your hands. And when you've created a little bit of heat, Placing your hands over your eyes and take a few full deep breaths in and out. Drawing the heat in from your hands into the deep still water that is your eyes. Taking our time here, Start to softly blink, Open your eyes with your hands still covering your eyes. Take your time here if you're not ready to open your eyes. And when you're ready, Softly, Slowly placing your hands to rest on your thighs or beside you and take as much time as you need returning to the space.