The breath is the foundation on which we build an embodied life – the life force energy (prana) flowing through us and around us that animates our bodies and enlivens our senses. The breath is fundamental to life and provides us an excellent tool for connecting to the more subtle aspects of ourselves during a meditation practice. Just the simple act of observing the breath is a meditation unto itself.
Integral to a meditation practice is harnessing the power of the breath to activate the parasympathetic nervous system’s “rest and digest” mode. We can gather a great deal of information about the state of our inner world just by pausing to observe the quality of the breath at any given moment and we can encourage a shift in that landscape by simply slowing and deepening the breath. When we are in a heightened state of stress and tension, the breath naturally becomes shallow and quick and will be noticed primarily in the chest. When we feel safe and relaxed, the breath naturally becomes slower and deeper and can be felt more deeply in the torso. By consciously controlling the breath and shifting it toward a slower, deeper, more nourishing pattern, we send signals to the central nervous system to let go of the “fight, flight or freeze” mode and to shift to “rest and digest” mode – a shift that is critical for maintaining our health by supporting our immune systems and encouraging a healthy balance in our hormone levels.
Here is a breath-centered practice to try (set a timer if you would like):
Find a comfortable seat that allows your body to be relaxed and your spine to be erect. Allow your eyes to close and turn your attention to your breath, observing it as it flows effortlessly in and out of the body. Notice how the body moves to make space for the breath and any sensations that present themselves. There is no need to change or control the breath in any way – allow yourself to simply observe what happens naturally. Give yourself permission to hold a conscious curiosity about the act of breathing for the next few moments. How does the breath feel as it enters your body? As it fills your lungs? Are there any parts of the body that seem to resist the flow of the breath in some way? How does the breath feel as it exits the body? What sensations do you notice in your chest? Your neck? Your nose? How does your body react to the release of the breath? As you continue to observe the breath, do you find that it shifts or changes in any way? Allow yourself to continue exploring the breath in this way – with careful attention and openness – until the activity feels complete to you. When ready, begin to draw your awareness back to your body – noticing your toes and fingers and the crown of your head – and open your eyes to return to your day.
Author Jon Kabat-Zinn writes “Bringing awareness to our breathing we remind ourselves that we are here now.” In this way, the breath serves as an anchor to the present moment and is an excellent tool for exploring a meditation practice.
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