Basic Breath Practice

In Basic Breath Practice you are invited to rest awareness in the experience of breathing without trying to breathe in any particular way. Simply notice breath as it is without attempting to manipulate, regulate, or alter it.

At the same time, allow breathing to change in any way that occurs naturally and spontaneously – sighing, yawning, changes of depth or pace.

The primary focus is to notice the movement of your breathing. However, if other figures come into your awareness – sensations, feelings, thoughts, environment sounds – take a moment to meet each awareness with interest and a sense of welcome. Then, gently bring your awareness back to the movement of breathing and again gently follow that movement with your awareness.

This practice can also be done by focusing on a sensation other than breath. You can rest your awareness anywhere in your body, on an inner sensation or in the feeling of contact where you meet the ground. Rest your awareness in that area. Imagine your breath coming to meet that experience. In this variation of basic practice, your breathing is an extension of your focus as you notice, moment to moment, one breath at a time.

Be present and receptive, without agenda or any attempt to change.

Nowhere to go. Nothing to do or change. No other way to be.

Variations:

• Notice the movements of breathing, in general or at any particular place in your body. Mentally note: "rising,” “falling," or similar words as you follow the movement.
• Focusing specifically on the sensation of air entering and leaving through your nose or mouth.
• Follow the pathway of breath, focusing on the fullness at the top of the inhale and the emptiness at the bottom of the exhale. Notice the shifting sensations along that pathway.
• Imagine your breath as soft ocean waves. Imagine your awareness as a boat resting on the movements of those waves. Rest into that movement of rising and settling.