Episode Details

In this episode, I explore the breath as a direct point of contact with the present moment.

I introduce simple breath practices, including the 7/11 breathing rhythm, and explain how gently extending the out breath can help settle the nervous system and invite the body into stillness. Together we notice how the breath is the quiet background rhythm of daily life, supporting awareness, steadiness and calm.

I also reflect on the still point where the in breath becomes the out breath, the role of the vagus nerve in restoring balance, and the importance of practising with gentleness and discernment, recognising that not every breath practice suits every moment.

This episode offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you rest more fully in the present moment through daily guided meditation.

00:00 – Introduction

01:23 – The bell

01:43 – Taking the seat

02:13 – Intention as a doorway to the present moment

02:32 – The feet

03:18 – Bodily necessity and grounding

03:23 – The chair supporting the back

05:01 – The breath as the background music of life

05:31 – Touching the hidden gift

05:58 – Stillness through the out-breath

06:28 – The 7/11 breath practice

06:58 – Three cycles of 7 in, 11 out

07:16 – Silence within the practice

08:24 – How was that?

08:46 – Bringing the practice into the day

09:06 – The vagus nerve

09:44 – We are made for stillness

09:56 – Choice in the present moment

10:28 – The third state

11:28 – One more breath check-in

11:53 – Closing bell

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