Natural breath, long breath

Natural Breath, long breath

In the last few episodes, we have been exploring the content of our awareness. Hopefully, these exercises have made it easier to recognize that there is a difference between our awareness and its content. Our awareness is the attentional energy that makes it possible for us to perceive, to notice, and witness. It is also the energy that enables us to participate in our lives consciously and intentionally. Today we will bring our awareness to the process of breathing. Paying attention to the breath is a traditional approach to meditation that has been used for thousands of years.

We turn our attention to breathing for several simple and powerful reasons. Breathing is essential to life. While breathing is a vital function that occurs automatically about 20,000 times a day, it can also be brought under our conscious control. In other words, breathing can be part of the content of our awareness, and it can be beyond our conscious awareness.

Also, only one aspect of our breathing process can be happening at a time, you are either inhaling, exhaling, holding your breath in, or holding your breath out. You can’t do two of those things at the same time. And you can’t breathe in the past or the future, you can only breathe here and now. Just one breath at a time. This makes breathing a unique tool for concentration and a natural portal into present awareness.

In this practice we will explore two ways of breathing, natural breath, and long breath. We will alternate between these two options and intersperse them with moments of open awareness. In addition to helping us strengthen our ability to focus, this way of connecting with our natural awareness can be very enjoyable and relaxing.

Let’s begin.

Find a comfortable position conducive to being alert while relaxed.

Take a moment to consider your motivation for practicing today. Perhaps you are curious to find ways to expand your awareness…or perhaps you just want to take a break from your busy day… maybe you are curious to explore your breath… possibly this exercise will offer you some clarity that you can use in your day and in your interactions.

Observe your breath… Often when we start paying attention to our breath, we notice that it changes. Just witness your natural breath…notice the sensations that go with each inspiration and expiration…is there some part of your body that is moving as you breathe in? Are different areas of your body moving when you breathe out? … Remember that your body breaths around 20,000 times every single day…most of those times you are not even aware that you are breathing…is it possible that your breath is effortless? Savor your natural breathing process.

Usually, your body breathes as efficiently as possible…for, instance your breathing pattern adapts automatically to your level of activity… ensure that your jaw, neck and shoulders are free of tension…notice if you can keep the relaxed and effortless nature of your inhalations and exhalations… and gradually start lengthening your breath…is it possible to breathe mostly or only through your nose? … keep making your breath long and smooth…

Now let go of any control over your inhalations and exhalations… let your mind relax into open awareness…just noticing all the external stimuli … witness also your internal activity…sensations… thoughts…emotions…memories…notice everything…no need to comment or narrate…no need to judge…just feel …stay in open awareness…

Return your attention to your inhalations and exhalations… once again we will try to keep our breath smooth and effortless while we lengthen the inhalations…take your time…no need to rush…also lengthen your exhalations…as best as you can try to even the length of the inspirations and expirations…we will turn our attention to the location of the breathing processes…where do your inhalations begin? … is it at the top of your torso, by your collarbones or upper rib cage? … or do your inhalations being in your middle torso? …perhaps they start in your lower abdomen? …what are you noticing? …

Now invite your mind to rest in open awareness…releasing all focus and just noticing whatever is happening as part of this unique moment…remain relaxed and open… there is no need to describe or narrate… feel without having to control any of the sensations you experience… just rest in your natural open awareness…

Invite your attention to focus gently on your breathing process… gradually lengthen your breath …feel the sensations arising as you breathe out …breathing as if you had the whole day for each inbreath and for each outbreath…notice if the length of inhalations and exhalations is similar… where do your exhalations begin? … is it at the top of your torso, by your collarbones or upper ribcage? … or do your exhalations being in your middle torso? …perhaps they start in your lower abdomen? …is it possible to regulate where your exhalations start and end? … if you can change where the exhalations start, does it influence how you feel?

Let go of any control over your breath … invite your body to take over the breathing process…remain curious to notice where your inhalations and exhalations create movements in your body when you are not consciously controlling your breath…

Take a few moments to notice the effects of this practice…

In this practice we explored two ways of breathing, natural breath, and long breath. We alternated between these two options, paying attention to where the breath created movement. As you were paying attention to your breath, was it easy to stay focused? … Do you feel more relaxed and at ease?

If you found this practice useful for strengthening your ability to focus, and for connecting with your natural awareness, consider practicing with some regularity.

If you prefer, you may listen to the podcast:

This is an excerpt from the book Unravel the thread: Applying the ancient wisdom of yoga to live a happy life

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