Welcome to this body and mind training practice.
In this exercise we'll use the four stage model as we practice mindfulness of the breath.
Begin by placing the body in an alert relaxed posture.
This might include slightly pulling up through the spine creating an alertness in the body to the best of your ability and at the same time releasing and relaxing through the muscles.
Perhaps with a few shoulder rolls.
You'll just release any tension or tightness in the neck and shoulders.
And just taking three normal breaths to begin as you set your intention to pay attention to the breath.
You can choose breath in the body or breath in the nostril.
Focusing the attention on the sensations of breathing and seeing how you might need to gather your attention,
Harness it in some way.
Particularly if the mind is busy really making a commitment to focusing just on the breath.
Noticing any sensations in the body related to breathing in and breathing out.
Perhaps aware of movement,
Sensations that change.
In the tummy,
In the chest.
And it's inevitable that the mind will wander.
So when this happens,
Noticing.
And because the intention was to pay attention to the breath,
If you're attending to anything that is not breath,
As best you can get back to breathing.
If it's helpful you might place your hands on the tummy or the chest to feel the movement.
Breath arising,
Breath fading away.
Focusing on the breath,
The sensations in the body at the nostril.
Knowing that the mind will wander,
Trying to spot this as promptly as you can.
Ah,
That is not breath.
That's me thinking about the things I need to do later.
That's me going over the conversation I had earlier.
That's me analyzing the breath.
This is not sensing the breath in the present moment as it unfolds.
Now.
Now.
Blurring in the region of the torso.
Anywhere the breath is having impact on the body.
Checking the sides of the body as well as around the back.
Perhaps if you're lying down or resting against a chair.
See where there are any sensations that change as you breath in and out.
Becoming really curious,
Focusing attention,
Interested.
How does my body breath?
Perhaps touching with the fingertips or the hand.
The sides of the body.
Giving yourself a hug if that's comfortable so you can feel the sides of the body as you breath in and out.
Whatever is helpful for you to maintain attention on the breath.
Expanding.
Contracting.
Arising.
Breathing in.
Just breathing in.
Breathing out.
And which stage is the mind in now?
Focusing.
Off wandering.
The moment of noticing.
Oh,
Hang on a minute.
That's not breath.
And then committing.
Committing to coming back.
Just breath.
That's all I need to do right now.
Aware of the sensations of the breath as it enters the body.
Temperature.
Velocity.
Perhaps which nostril?
You can feel more or less.
Always the option to place the hands on the body,
The tummy,
The chest to get some extra sensation to hold your attention.
And that touch itself can also sometimes be helpful.
Perhaps pressing the back of the body against a surface like a chair.
How can that help us to feel breath in the body?
Focusing on the breath.
Knowing that the mind will wander.
Noticing.
And being gentle with ourselves.
It's okay.
Mind wanders.
But then that firmness,
No brain,
I told you,
Please stay on the breath.
And finishing now.
Following three breaths.
Using these breaths to transition mindfully into the rest of your day.
Releasing that firm intention to be on the breath and reorienting the mind and brain to your surroundings and what you need to do next.
