Conscientious Breath  Directions After you read through the directions that follow, put the book down and sit back-to-back with your birthing partner or supporting object and practice from memory. Or, if sitting isn’t best, lie down next to each other and practice. Or, read this script out loud as a guided exercise. And if you don’t have a birthing partner, or you would both prefer to listen, record it on your phone and play it back to yourself. Feel free to use pillows for enhanced comfort. If you choose to read the script and then practice from memory, I recommend that you set a timer so that you don’t have to bother wondering how long you should continue and you can more easily focus on the task of observing your breath. Start with short amounts of practice time, maybe one minute or two, working up to 20 to 30-minute sessions or longer. Be compassionate with yourselves and know that what is long for you is an individual preference; you get to decide. Please read the following script slowly, taking ample time for your breath.   Breath Exercise Script “Close your eyes. Exhale fully. Allow your body weight to be supported by whatever or whomever you are leaning against. Settle. Spread out. Place your hands comfortably on your own low belly and with a gentle sigh, exhale again and encourage yourself to settle and soften more.”  —Reader should pause— “Notice and listen to your breath. Relax your chest and shoulders. Feel yourself open, calm and soft.”  —Reader pause— “Allow your belly to rise and sink gently. Let go in your abdominal muscles, relax in your organs.”  —Reader pause— “Notice any changes in shape you may feel. The idea is not to change your breathing, but rather to allow it to happen. Follow your easiest rhythm. — Reader pause — “Experience what it feels like right now as you connect to your breathing. Invite your breath to slow down even more, follow your breath in and follow your breath out.”  —Reader pause— “You may become aware that you and your partner are breathing in a different rhythm. That is normal, just notice the differences and try to stay true to your own comfortable rhythms. You and your partner are different, invite appreciation of those differences. Settle.”  — Reader pause— “Feel support from what you are resting on. Feel the support of your breath from the inside. Observe your feelings as you notice them and then bring your attention back to your breath.”  — Reader pause — “Your attention will wander and that is fine; there is no need for judgment. Bring your focus back to your breath.” — Reader pause — “Follow your breath in and follow your breath out. The mind wanders and we retrieve it. Follow the breath in, follow the breath out.”  — Reader pause — “Now gently let some movement come into your toes and fingers, give them a little wiggle and a gentle stretch. Then gently let some light come into your eyes as you slowly open them and ease out of your focused awareness.”  —End of exercise—