WEBVTT

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[Soft piano music]

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[Speaker Tish Jennings]:
So I invite you to join me in a breath
awareness practice.

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You can close your eyes or you can lower
your gaze, whichever feels right to you.

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Some people like to just lower their gaze.
And we can begin by noticing just where

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our body is right now.

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You might be sitting on a chair and just
noticing the weight of your body here in

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this present moment,
and then shifting your awareness to the

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sensation of your breath.

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Noticing the air as it goes in through
your nose, filling your lungs,

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and then goes out through your nose.
Focusing your attention on this sensation

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of the breath.

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If your mind wanders,
if you get distracted, it's OK.

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Just notice that your mind has wandered
and bring your attention back to the

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sensation of the breath going in and out
of your body.

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Feeling the air entering your nose,
filling your lungs and then leaving your

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body.

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There's some different ways you can
explore this sensation of breath.

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You can focus your intention on your nose
and your nostrils,

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feeling that air going in and out through
your nose.

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You might notice a difference in the
feeling when it's going in and when it's

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going out.

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Again, if your mind wanders, it's OK.

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Be gentle with yourself and kindly remind
your mind to focus your attention on the

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sensation of breath,
feeling the air as it's going in and out

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of your nostrils.

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Another way to focus your attention on
the breath is to focus on your abdomen.

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With each breath,
your diaphragm rises and falls and you

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can focus your attention on that
sensation.

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Finally,
there's another way you can, you can feel

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the full trail of air as it goes in
through your nose, all the way down,

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filling your lungs and then out again,
like a pathway or like a wave going in

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and out of your body.

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For the last minute of this practice,
I invite you to choose which one of those

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three ways works best for you.

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In a moment,
I'm going to ring the chime which will

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signal the end of this practice,
and I invite you to take your time coming

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out of this practice.

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See if you can bring this mindful
awareness into your experience as we end

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the practice.
[Speaker rings chime]

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[Soft piano music]