Guided practices

We offer guided practices. They include variations on a number of simple ways to be in the present moment, connect to support, focus on breath, or engage with our senses moment to moment.

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 without attempting to manipulate, regulate, or alter it. At the same time, allow breathing to change in any way that occurs naturally – sighing, yawning, changes of depth or pace.

Variations:

• Notice the movements of breathing, in general or at any particular place in your body. Mentally note: "rising”, “falling", or similar words.
• Focusing on the feeling 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. Follow 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.

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

This practice can also be done by focusing on a sensation other than breath. You can rest your awareness anywhere in your body or in the feeling of contact where you meet the ground. Let your awareness rest in that area of sensation. Imagine your breath coming to meet that feeling. In this variation of practice, your breathing is an extension of your focus. Notice moment to moment. Be awake and receptive, without agenda or any attempt to change.

The noticing is a being with rather than an attempt to do to. Allow yourself to be open and curious about whatever you notice while gently and consistently coming back to your primary awareness.