The Breath of Life

Sit, stand or lie down in a comfortable position and bring your awareness to your breath. Without trying to change your breath, simply become aware of it. The inhalation, the exhalation, and the spaces in between. Notice how you feel in your body, how you feel emotionally, and what thoughts pass through your mind. Allow these feelings, emotions and thoughts to come into your awareness and gently pass through, bringing your attention back to the breath.

Begin to relax your body more deeply by focusing on the top of the head. Inhale into the top of the head and with the exhalation, release any extra tension from there and feel the top of your head relax. Move down the body… head, face, neck, shoulders and arms, back, chest, abdomen, hips, legs and feet… gently inhaling to each area and releasing the tension there with the exhalation. Continue until you feel a deep sense of calm and centeredness.

Now, with your attention on the cycle of your breath, become aware of the quality and movement of the inhalation. Notice if its movement is smooth or choppy, short or long, pleasurable or painful. What does your inhalation say about your ability to receive? Do you allow the breath fully in? Or do you resist this form of nourishment? What feelings or tensions do you hold with the inhalation? Where in your body do you notice them? Continue to use the in-breath as a point of contemplation.