This practice will seem simple. All you have to do is pay attention to your breath.
Practice: During the time you are paying attention you will:
- Pay attention to your breath in. Notice how shallow or deep it is, if you feel the breath gives you support or not, and if you feel comfortable with the breath in.
- Pay attention to your breath out. Notice how quickly or slowly you release your breath, if your exhale feels complete, and if you feel comfortable with the breath out.
- Pay attention to any tension or stress in your body and how it affects the way your breath feels, also how your breath affects the way the tension and stress feel.
- Bring attention to your breath. Support your breath with the idea that it relaxes and rejuvenates you.
Practice Variation: Pay attention to your breath in a moment that it changes.
- Pay attention to your breath process.
- Pay attention to what is different in your breath in this moment. Notice how it is different from your normal, relaxed breath. Pay close attention to what has changed.
- Now, apply your focused breath listed in the first practice by supporting your breath with the idea that it relaxes and rejuvenates you.
- Pay close attention to the changes in your body and brain both before and after the change in your breath.
By doing nothing more than slowing, relaxing, and deepening your breath, you will notice changes in your mental, physical, and emotional support systems.
Purpose: The purpose of Focused Breath is to bring your awareness to your breath and how you continually affect yourself with it.