Allow your breath to come and go on its own. Wait until the breath comes again. This is the foundation of "The Experience of Breath". Allow your breath to have its own life and participate in it without control. When you can allow your breath to truly come and go you will connect to your authentic self. You are connecting to the very source of life itself. This is much larger than your ego. Much more wonderful than anything your conscious mind might have created.
Begin by stretching a little. Stretch like a cat or dog might. Luxurious, with awareness of your breath movement. Be aware of the inhale brought by stretching. Sense your body walls expanding. As you release your stretch sense your body walls contracting. Be aware of your exhale. Next sense your pause. Now take a moment and sense the breath movement in your body. What has this stretching brought to your body?
With awareness of breath movement coming and going on its own tap or stroke all over your body. Physically sense yourself as you tap or stroke. (People with varicose veins use stroking only.) Increasing sensation helps you to sense your breath movement. Now take a moment and sense what this has brought to your body. How does your body feel now? How is your breath movement?
Standing, or sitting on a chair or stool, physically sense your feet on the earth. Allow yourself physically to feel your connection to the earth with your feet. Let the earth be the base for your support. Sensing the support of the earth and your lower body let your shoulders relax. Physically sense your inhalation, growing wide inside, creating space. With awareness physically sense the entire inhalation in your body. As you inhale, surrender, the back rounds & give in a little with your sacrum (lower vertebrae in your spine). Physically sense your exhale as the breath swings back. Be conscious of the entire exhale making you grow up tall. Again, do not try and control your breath or make a "good" breath. Let your breath lead you.
Physically sense your pause. It is the sensation between exhalation and the next inhale. What does the pause hold for you?
Now sense the movement of your breath for 5 minutes with devotion and awareness. (If possible with closed eyes). Simply, physically sense your inhale, exhale, and pause. If you need support place your hands on your body where you clearly sense breath movement.
After 5 minutes feel what this "Breath-Sensing"‚ has brought to you. How do you feel now? What has changed? How is your inner world - your outer world?
To finish place one hand below the breastbone and above the navel. The other hand can go on your back at the same level. Simply sense the breath moving between your hands. Know that you are joining with others in the world to support the healing power of our earth with your breath.
It is best if you read these instructions beforehand and take whatever you remember into the process.