Breathing in, this is breathing in.
Letting go, this is breathing out.

Breathing in, these are sensations in my body.
Letting go, these are sensations in my body.

Breathing in, this is how I feel.
Letting go, this is how I feel.

Breathing in, these are the stories I hold.
Letting go, these are the stories I hold.

Breathing in, this is breathing in.
Letting go, this is breathing out.

You can use these mantras to look deeply into anything you are experiencing by noticing the sensations, feelings, and stories that are woven into it. I’ve found that the words of the mantras fall away when I practice with them. What remains is what those words represent. When practicing, if you feel yourself grasping at the words, see what effects you notice when you allow that grasping to soften.

You’re doing great!

More about breathing:

You might notice that breathing in involves a little bit of exertion. Breathe in right now and notice the sensations just below your ribcage. Keep breathing in until the very top of your breath, then let go and let the breath return to the air. You can even hold at the top for a couple of heartbeats. Notice that breathing out is just letting go. I usually always breath in through my nose while sitting, but breath out through either my nose or mouth.

When you breath in, you’re squeezing a muscle called the diaphragm. It’s a sheet that separates your chest from your abdomen. When you squeeze it, it expands your lungs. The pressure in the lungs lowers and the air from the outside fills them to equalize the pressure. When you let go of that contraction, the lungs rebound and breath returns to the air. You might notice from time to time that you are squeezing muscles without realizing it. When you notice that, see what happens when you allow them to soften. You can even let that tension leave your body on your exhales.