movements of breath
Now, within this field of sensation, begin to follow the movements involved in breathing. As you inhale, see if you can sense the downward movement of the air and your diaphragm. See if your belly expands as you inhale. If not, gently put your palms over your navel, and sense how the warmth from your palms begins to attract your breath and open your belly. As you exhale, see if you can sense the upward movement of the diaphragm and the inward movement of your belly. As you continue following these movements, notice how far they reach in your body. As you inhale, for example, see how far down the movement actually goes. Does the movement reach your pelvic floor? As you exhale, see how far up the movement goes. Does it reach your head? Don’t try to “do” anything. Simply watch as your breath begins to take in more of your body. Work in this way for 10 minutes or so.
2 Sensing the inner movements of breath
As you continue to sense these upward and downward movements in the tissues of your body, include the movements of your “breath energy.” As you inhale, see if you can sense some kind of energy, of vibration, rising upward into your head. As you exhale, see if you can sense this vibration moving downward through your whole body. Give yourself plenty of time. Using our inner attention to follow these movements is not something we are accustomed to doing. The key is to let go of any unnecessary tension and just keep “listening” to your sensation.
3 Making contact with your head and feet
Next, sense your feet resting firmly on the floor. Allow them to relax, as though they were spreading out over and even down into the floor. As they relax, you may begin to feel a vibration at the point in your foot called “bubbling springs” (the Kidney 1 acupuncture point at the upper part of the middle of your foot, as shown in Figure 24 ). Allow that vibration to spread into your whole foot, and even upward into your leg. Then, for a minute or two, massage the crown point at the top of your head with your index and middle fingers ( Figure 25 ). Rest and sense the point opening. You may feel this opening as a subtle vibration, a melting, a prickly sensation, or a kind of numbness. In any event, keep your attention there until you experience a sensation of some kind.
4 Sensing your whole body breathing
As you keep your attention on your feet and crown you will begin to sense your whole body involved in breathing. As you inhale, you may feel as though you are drawing the bubbling sensation in your feet all the way up through the tissues and organs of your body to join with the breath energy moving to the top of your head. As you exhale, you may sense the inner energy of your breath spreading downward through your entire body toward your feet. When this happens, just enjoy this sensation of the breath energy moving upward and downward in your body. Observe any areas where your breath does not seem to penetrate or move. Work for at least 10 minutes in this way, simply observing the rising and falling of energy, of sensation, through your body. If you don’t feel these movements yet, don’t worry. This can take time. Just go on to the next practice.
Figure 24
Figure 25
5 Lengthening your spine
Stand again in the basic standing posture, with your knees slightly bent and your feet parallel, about shoulder width apart. Let your shoulders relax and your arms simply hang at your sides. Put your attention on the bubbling springs point on both feet and on the crown point. Feel the vibration in both areas. Allow your inhalation to rise from your feet and go all the way up to and out through the top of your head. As it moves up through the top of your spine and your head you may, especially during your first few breaths, sense your spine being lengthened and your head being pulled upward so that it rests more lightly on your spine. Allow your exhalation to start from the top of your
Now, within this field of sensation, begin to follow the movements involved in breathing. As you inhale, see if you can sense the downward movement of the air and your diaphragm. See if your belly expands as you inhale. If not, gently put your palms over your navel, and sense how the warmth from your palms begins to attract your breath and open your belly. As you exhale, see if you can sense the upward movement of the diaphragm and the inward movement of your belly. As you continue following these movements, notice how far they reach in your body. As you inhale, for example, see how far down the movement actually goes. Does the movement reach your pelvic floor? As you exhale, see how far up the movement goes. Does it reach your head? Don’t try to “do” anything. Simply watch as your breath begins to take in more of your body. Work in this way for 10 minutes or so.
2 Sensing the inner movements of breath
As you continue to sense these upward and downward movements in the tissues of your body, include the movements of your “breath energy.” As you inhale, see if you can sense some kind of energy, of vibration, rising upward into your head. As you exhale, see if you can sense this vibration moving downward through your whole body. Give yourself plenty of time. Using our inner attention to follow these movements is not something we are accustomed to doing. The key is to let go of any unnecessary tension and just keep “listening” to your sensation.
3 Making contact with your head and feet
Next, sense your feet resting firmly on the floor. Allow them to relax, as though they were spreading out over and even down into the floor. As they relax, you may begin to feel a vibration at the point in your foot called “bubbling springs” (the Kidney 1 acupuncture point at the upper part of the middle of your foot, as shown in Figure 24 ). Allow that vibration to spread into your whole foot, and even upward into your leg. Then, for a minute or two, massage the crown point at the top of your head with your index and middle fingers ( Figure 25 ). Rest and sense the point opening. You may feel this opening as a subtle vibration, a melting, a prickly sensation, or a kind of numbness. In any event, keep your attention there until you experience a sensation of some kind.
4 Sensing your whole body breathing
As you keep your attention on your feet and crown you will begin to sense your whole body involved in breathing. As you inhale, you may feel as though you are drawing the bubbling sensation in your feet all the way up through the tissues and organs of your body to join with the breath energy moving to the top of your head. As you exhale, you may sense the inner energy of your breath spreading downward through your entire body toward your feet. When this happens, just enjoy this sensation of the breath energy moving upward and downward in your body. Observe any areas where your breath does not seem to penetrate or move. Work for at least 10 minutes in this way, simply observing the rising and falling of energy, of sensation, through your body. If you don’t feel these movements yet, don’t worry. This can take time. Just go on to the next practice.
Figure 24
Figure 25
5 Lengthening your spine
Stand again in the basic standing posture, with your knees slightly bent and your feet parallel, about shoulder width apart. Let your shoulders relax and your arms simply hang at your sides. Put your attention on the bubbling springs point on both feet and on the crown point. Feel the vibration in both areas. Allow your inhalation to rise from your feet and go all the way up to and out through the top of your head. As it moves up through the top of your spine and your head you may, especially during your first few breaths, sense your spine being lengthened and your head being pulled upward so that it rests more lightly on your spine. Allow your exhalation to start from the top of your
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