Hello and welcome to today's practice,
A three minute breathing space exercise.
Now you're going to practice a short breathing exercise that may allow you to step out of automatic mode and reconnect with the present moment.
So I invite you to find a comfortable upright position and either close your eyes or focus on the spot in front of you.
And now take a deep breath to bring yourself into the present moment.
Just noticing whatever you are experiencing right now.
Notice any sensations,
Be they of discomfort or tension.
Notice your feet on the ground or if you're sitting,
Notice whatever you are sitting on.
Notice your clothes against your body and the air against the skin.
And now notice whatever is in your mind.
Whatever thoughts there are and as best as you can just observe your thoughts as they are in your mind right now.
And now notice whatever you are feeling emotionally.
Don't try to change it but just notice how you are feeling.
And now bring your attention to your breath.
Just noticing the rise and fall of your stomach as you breathe in and as you breathe out.
Notice the cool air flowing in through your nose as you inhale and the warm air as you exhale.
As you breathe in and out.
If you find your mind wandering away from your breath,
If you find your mind wandering away from your breath,
Simply bring it back to notice each breath in and out as they follow one after the other.
And now allow your awareness to expand to encompass your breath moving in your body.
Bringing your awareness to your thinking and whatever you are feeling emotionally right now.
Gently broaden this awareness to notice the whole experience.
Holding everything in awareness.
Holding everything in awareness.
And now bring your attention back to the room.
Open your eyes if they are closed.
Notice what you can see.
Notice what you can hear.
Gently push your feet into the ground and have a stretch.
And notice yourself stretching.
And welcome back wherever you are.
Thank you for joining today.
I hope you enjoyed this short practice.
Thank you for joining today.
I hope you enjoyed this short practice.
And you can come back to it whenever you need.
See you next time.
