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Basic Breath Awareness
From
Kelly
McGonigal, Ph.D.
Openmindbody
 The
most basic breathing practice is
simple breath awareness. Come
into a comfortable seated
position - cross-legged,
kneeling, or in a chair. It's
important to have the spine
straight, so that the lungs and
torso have room to expand in all
directions as you breathe. To
lengthen the spine, consider
sitting with a folded blanket
just under the hips
(cross-legged) or between the
hips and heels (kneeling).
Close your eyes and bring your
awareness to your breath. Begin
by simply noticing each breath
as it happens. As you inhale,
notice that you are inhaling. As
you exhale, notice that your are
exhaling. Continue this noticing
until you feel your awareness
settling comfortably and
reliably on the breath. You can
then refine your awareness, by
noticing more subtle aspects of
the breath. Consider shifting
your awareness to the following
aspects of the breath:
Notice the breath entering and
exiting the body at the tip of
your nose.
Notice the breath move through
the airway, from the nose to the
mouth to the throat as you
inhale, and from the throat to
the mouth to the nose as you
exhale.
Notice the quality of your
breath: Does it feel jagged or
smooth? Does it feel rushed or
slow? Does it feel shallow or
deep?
Notice the sound of your breath:
Can you hear it? What does it
sound like?
Notice the length of each
inhalation and exhalation. Are
they even? Is the breath slowing
down or speeding up?
Notice the belly moving with the
breath. Place your hands on your
belly and feel the belly expand
and contract.
Notice the rib cage moving with
the breath. Place your hands on
your rib cage and feel the ribs
expand and contract.
Notice the chest and upper back
moving with the breath. Wrap
your arms around your upper
chest and shoulders, and feel
the chest and upper back move
with the breath. (see the hug
breath for a more detailed
version of this observation).
Notice the full dimensionality
of your breath: radiate out, in
all directions, with each
breath.
Continue to notice whatever you
notice - go deeper with this
awareness practice and notice
the subtleties of your own
breath. With this practice, you
are not trying to consciously
control the breath. However, as
you become more aware of the
breath, you may find that the
quality of your breath changes.
Allow this to happen naturally,
without strain or effort.
Suggested Practice Time: 5
minutes or longer. Practice
several times a day, if
possible. This is a practice
that can stand on its own,
whenever you have the chance to
practice it. |
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