Breathing Low, Slow, And Small: Practice For Real-Life Drama

If you'd like to do this with your eyes closed,

Go ahead and close them.

If you can relax with your eyes open,

Leave them open.

And pay attention to the breath coming in and out of your nostrils.

And as you do,

Say with your inner voice,

Not out loud,

Just your internal voice,

The words low,

Slow,

And small.

Allow about 20% of your attention to investigate how low,

Slow,

And small your breath wants to be.

Just observing how it wants to be.

No forcing it.

Low.

Slow.

Small.

Notice that the voice in your head is not constrained like your physical voice is.

The voice in your head can speak very low if you allow it.

Very comforting and reassuring.

Low.

Slow.

Slow.

And small.

Let your attention go between these three objects of meditation.

The breath coming in and out of your nostrils.

The sound of your inner voice in your own head saying those words low,

Slow,

And small.

And occasional curiosity about how agreeable your breath is to those suggestions.

If you imagine that you can feel your breath beginning or ending in the tips of your toes,

That might not be your imagination.

Whenever you change between an in-breath and an out-breath,

Or an out-breath and an in-breath,

Your body changes its blood pressure slightly.

You might actually be able to feel immediate feedback in your toes when your breath begins or when it ends.

Low.

Slow.

And small.

You could give yourself these suggestions in different situations in your life.

At the grocery store.

At a party.

Before you eat.

Before you have a weighty conversation.

The sound of those words going through your head.

The breath coming in and out of your nostrils.

And curiosity about how agreeable your breath is to those suggestions.

Continue after this audio stops for as long as you'd like.