Transcription
Let’s begin by taking a moment to allow your body to settle.
Find a comfortable position that allows your spine to be long
but with a natural curve in the low back.
You can close your eyes or keep them open
with a soft gaze downward
with your feet in front of you,
let the belly and the shoulders relax.
Today I will guide you through a one complete cycle of breath practice.
Before we start, take a full breath in (2 seconds)
and a long breath out (2 seconds).
Now allow the breath to find its natural rhythm.
In and out (5 seconds).
I will share the instructions and when the time is right,
you can apply them to bring your full attention to one complete cycle of breath.
First, notice when the inhale begins,
how it continues,
and when it ends (2 seconds).
Then, notice when the exhale begins,
how it continues,
when it ends,
and whether their is a brief pause before the inhale begins again (5 seconds).
On the next inhale and exhale,
use your full attention like this,
the follow of one complete cycle of breath completing this practice. (3 seconds)
Integrated Practice:
Complete a ‘One Complete Cycle of Breath’ practice before a meeting or spending time with someone today.
Reflection Questions:
How does it feel to put your full attention on one breath?
How does this practice impact your state of mind?
Helpful, straightforward, concise.
Very practical throughout the day. It’s helpful to start even for a minute and just allow the focus to go to the breath. It can just take a moment to allow myself to breathe and bring myself back to the present if I am feeling overwhelmed, stress or anxious just going to the breath I feel much more present and calm and I’m able to focus on the situation better.
It feels like "homecoming" to the body after a long day grind.
Using this as a template for myself today, I found it easy to customize and recorded a practice for myself. Very nice. Thank you.
Putting attention on the breath is a spiritual moment for me. It grounds me in the present moment and gives me a bit clearer perspective and calms my mind. I particularly liked Wilma's word "homecoming." Focusing on the breath is like coming home to interiority and feeling a rootedness grounded in the present moment. Focusing on a breath cycle before interacting with someone allows me to be more attentive to that person during the experience.
What a great way to start off the day and feeling grounded. I like the practical examples given so that this can be used at any time and situation.
Thank you. I felt very clear, grounded and settled after doing this practice. And can see the benefit of doing it before (and during) meeting up with others.
Body breathing reveals and leads to unwinding focus.
It stops time for a moment to focus and bring your attention to your present moment awareness.
A beautiful introduction.