#BE15for15 – Day 9 – Tactile feedback (I get by with a little help from my friends)

#BE15for15 – Day 9 – Tactile feedback (I get by with a little help from my friends)

It can be challenging at first to feel the breath as it moves through the sides and back of the body. Many people find it helpful to have some sort of hands-on or tactile feedback when first attempting to feel the breath in these areas. This feedback can be achieved independently, or by working with a partner.

If you are working independently, take a moment to find some clear wall space to lean against. Come to a tall standing position with your back against the wall and your knees bent slightly.

If you are working independently, take a moment to find some clear wall space to lean against. Come to a tall standing position with your back against the wall and your knees bent slightly.

Throughout this process, allow yourself to breathe in and out at your own pace. When you feel ready, begin to take some full breaths into the back of your body. Feel the area where your back touches the wall expanding and filling with your breath. On your inhale, gently feel the breath fill your back so that it broadens and presses against the wall. On your exhale, feel your back soften. Let your neck and jaw soften. Feel your shoulders gently slide down your back. Take five more breaths here, focusing on feeling your breath moving in your back, against the wall. When you feel ready you can move away from the wall and find a comfortable standing or seated position.

If you are working with a partner, have your partner place their hands gently on your back, just inside the lower portion of your shoulder blades. Focus on sending your breath into your partner’s hands, thinking about filling them with your breath. Let your neck and jaw soften. Feel your shoulders gently slide down your back. Allow yourself to take two more breaths into your back body.

Inhale - As you breathe into your back, visualize filling your partner's hands with your breath. You may feel your back broaden and your partner's hands move slightly apart.

Inhale – As you breathe into your back, visualize filling your partner’s hands with your breath. You may feel your back broaden and your partner’s hands move slightly apart.

 

Exhale - as your breath moves up and out of your body, you may feel your back soften and release and your partner’s hands draw closer together

Exhale – as your breath moves up and out of your body, you may feel your back soften and release and your partner’s hands draw closer together

If you have chosen to work with a partner today, you can reverse roles and then talk with each other about your experience.

Do you feel your breath moving on the back side of your body? Did it help you to use feedback from the wall or from the hands of a partner? Write down any observations that feel important to you about your awareness based experience with your breath in your journal now.

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 connect with the breath through the sides of the body.  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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