How to use your body to soothe your mind.

Calm Practice

Feeling the Breath

This is a breath awareness practice, which means we do not need to change our breath in any way. We simply observe our breath as it is, without judgment.

Here’s how!

1. Bring your attention to your breath as a whole for a few moments. Notice the quality of your breath. Is it shallow or deep? What sensations do you notice in your throat, chest and belly?
2. Shift your focus to your nostrils. Notice your breath entering and exiting your nostrils. You might notice that your inhale feels slightly cool and your exhale feels warm. 
3. Shift your focus to your chest, perhaps bringing one hand to rest over your heart space. Observe the rise and fall of your chest as you breathe.
4. Focus now on the sides of your ribcage. Place one or both hands over the sides of your ribs and notice the movements of your breath against them. 
5. Bring your hands to your belly and tune into any movement of the breath you feel here. Perhaps you might notice your belly rise with your inhale and fall with your exhale. Just be with your breath as it is. 

You can shift between these focal points (nostrils, chest, ribs, and belly) for as long as you life.

 

 

 

 

 

Reference

Ballagh, R. (2024). Twists. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 106-107.