Breath

Breath

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” ~ Thich Nhat Hahn

Theory

Noticing and focusing on the breath is the foundation of most Mindfulness practice(s). This is an awareness practice, not an exercise in breathing; there is no need to adjust your breathing in any way. Simply observe the breath, getting to know it as it is: shallow or deep, long or short, slow or fast, smooth or rough, coarse or refined, constricted or expansive. When we get distracted by thoughts, emotions, or any other physical sensations we kindly and gently redirect the attention back on the somatic experience of feeling the breath. Because of the mind's tendency to be scattered and easily distracted, we use the breath as a anchor or “Home Base” to the present moment. Each unique breath only happens within the present moment and it is always happening to be used for bringing your Awareness back into the Here and Now.

Mindfulness of breathing is a powerful ally in our lives. With steady awareness of our inhalations and exhalations, the breath can become an constant through the “ups” and “downs” of our daily life. Resting with, even enjoying, the cycles of breathing, we are less likely to be caught up in the emotional and mental events that pass through us. Repeatedly returning to the breath can be a highly effective training in letting go of the identification and holding onto thoughts, feelings and physical sensations which frees the mind and heart.

Practice

Sit in a comfortable but alert posture. Gently close your eyes. Take a couple of deep breaths, and, as you exhale, settle into your body, relaxing any obvious areas of tension or holding. Then, breathing normally, bring your awareness to your body, sensing for a short while how the body presents itself to you. There is no particular way to be; just notice how you are at this moment.

Then, from within the body become aware of your breathing, however it happens to appear.

There is no right or wrong way to breathe while doing mindfulness practice; the key is to simply notice how it actually is right now. Let the breath breathe itself, allowing it to be received in awareness. Notice where in your body you feel the breath most clearly. This may be the abdomen rising and falling, the chest expanding and contracting, or the sensations of air passing through the nostrils, back of the throat or over the upper lip. Select one of these areas to be the home, the center of your attention while observing the breath.

Keep your attention connected with the inhalations and exhalations, sensing the physical sensations that characterize them. Let go of the surface concerns of the mind. Whenever the mind wanders away, gently come back to the breath. There is no need to judge the wandering mind; when you notice that the mind has wandered, simply return to the breath without judgment or evaluation.

To help maintain contact between awareness and the breath, you may use a label or mental note. Softly, like a whisper in the mind, label the in-breath and out-breath, encouraging the awareness to stay present with the breath. You can label the inhalations and exhalations as "in" and "out," or perhaps use "rising" and "falling" for the movement of the abdomen and chest. Don't worry about finding the right word, just use something that will help you stay focused and attentive on the breath cycle.