This is a recording of a guided breathing exercise that I often offer before we practice contemplative writing as a community.
But this guided breathing can be used before any activity,
Creativity of any sort,
Or if you just wish to spend a little time getting in touch with your breath and your body.
I guide you through the body,
Involving the breath in every part of your body.
You are welcome to lie back and be still and simply feel and or visualize the experience of your breath.
I'll also offer suggestions for movement,
Which you are welcome to either take or leave.
As always,
With any practice,
Please adapt to your current ability and accessibility.
Take a moment to settle in to the spot you're in right now.
Noticing if it feels safe enough for you to do your practice.
And if so,
Allowing yourself a moment to close your eyes if that helps you to tune into the inside of your body.
Some of us have a hard time with what's called interoception or feeling the inside of our body.
And if that's the case,
You're also welcome to touch the parts of your body on the outside.
As we do this practice so that you can better connect.
Begin the practice now.
Breathe in a few longer,
Deeper,
And wider breaths.
Gently expand the core of your body,
Your back and chest and belly.
Breathe or sigh or yawn or blow your breath.
All the way back out again,
The sound if you'd like.
Letting go at the end.
Feel your breath enter your nose or mouth and let it spread into your face and head.
Knowing that no matter what depth of breath you're having,
You can still connect.
Let your breath expand throughout your sinuses,
Into your skull and eyes.
You're welcome to rub,
Scrunch up your face,
Wriggle,
Or stay still and feel.
Follow the flow of your breath through your throat and neck.
You can very gently rotate,
Stretch,
Or massage your neck or throat.
Bring your awareness to your shoulders,
Bringing them up as you breathe in if you wish.
So you can really let them go as you breathe out.
Freeing up a flow into your arms,
Elbows,
Wrists,
Hands,
And fingers.
You can shrug,
Shake,
Or shimmy.
Or stay still and let your awareness linger.
Feel your lungs.
Again,
As deeply as you're breathing in or as shallow,
Whatever your breath is doing,
Still feeling your lungs expanding forward into your chest,
Backward into your upper back.
You can place your hands there if that helps.
And also sideways into your ribcage.
And deep down into your belly,
Diaphragm,
Lower back,
And hips.
You can wriggle,
Twist,
Rub.
Or stay still and feel your core fill and empty.
Check in at your belly and waist,
Making sure you're not holding your breath.
Letting go.
Letting your hip cradle fill.
Freeing up a flow into your legs and knees,
Ankles,
Feet,
And toes.
You can rub your belly or legs,
Stomp,
Shake around,
Or simply notice.
Follow your breath all the way into your body,
Into your mouth or nose,
Face and head,
Neck and throat,
Shoulders,
Arms,
Wrists,
Hands and fingers,
Chest,
Back,
Belly,
And hips,
Legs,
Ankles,
Feet,
And toes.
Breathe or sigh or yawn or blow your breath all the way back out again.
Sound if you'd like.
Letting go at the end.
This has been Guided Breathing with Miriam Hall of Her Spiral Arts.
In order to help you reconnect with your breath body,
Whether you next do creative practice or simply continue on with your day.
May it go well.
