#BE15for15 – Day 8 – Connecting with the back body

#BE15for15 – Day 8 – Connecting with the back body

Another dramatic change that we can begin to make right now, is to begin breathing in all three dimensions. We can begin using the lung space on the sides and back of the body in addition to what we have already explored on the front. As we briefly touched on before, there is lung space on all sides of your body. We typically don’t think about breathing into our sides and back, unless we are taught that this type of breath is even a possibility and are then shown how.


Let’s begin with feeling the breath on the back of the body. Begin to focus your attention on feeling the breath as it travels in and down along the back of your body.




With each inhale, feel the breath moving in and down along the channel just forward of your spine all the way until it reaches the tip of your tailbone. As you exhale, feel the breath trace that same path back up and out of the body as it leaves through the nostrils.


With each inhale, feel a sense of expansion between your shoulder blades and a general broadening across the whole back body. With each exhale, feel a gentle sense of lift from your hip bones, upward through your waist along the spine. Inhale and feel the space at the base of the ribcage on the back of your body broadening and expanding. Exhale and feel this same area soften and release.


Allow your eyes to close if this helps you tune in to your breath. Take five more breaths focusing on the sensation of the breath in the back body. When you feel ready, gently open your eyes.


When you feel ready to begin your practice, set your timer – or press play to begin your guided Daily Breathe Easy practice (included with the Breathe Easy audio book).  Allow yourself to continue to observe your breath for 15 minutes.  Focus on the easy, gentle movement at the back of your body during your practice today.  Notice any thoughts, sensations, or emotions that reveal themselves to you through this experience.  Do not fight them or judge them.  Simply notice what shows up and allow it to be.  Keep connecting with the movement at your back body.

Maintain this connection to your breath and when you feel ready, gently blink your eyes open if you have closed them.

Notice how you feel after connecting with your breath.  If you are using a journal during this process (which I highly recommend), record how you feel after your second 15 minute experience.  Did you feel subtle movement of the breath in the back of your body? How does it feel to connect with your back? Write down any observations that feel important to you about this awareness based experience with your breath in your journal now. Did this experience feel challenging?  Did it feel easy?  What did you notice?  Was your practice today different than yesterday?  If so, in what way(s)?  Remember to be kind and to give yourself the gift of grace.  Tomorrow we will discuss how to use tactile feedback to help us connect with our breath more easily.  You can work with a partner or on your own for that experience.  If you have any thoughts or questions you would like to share, please feel free to do so in the comments section!  I’ll do my best to keep up!

Happy Breathing!

<3 Martha

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