Breathing Space Practice

The Three-Step Breathing Space is a brief practice that helps us step out of autopilot and reconnect with the present moment.

First, we pause and notice what is here—thoughts, feelings, and bodily sensations—allowing things to be just as they are.

Second, we gently bring attention to the breath, using it as an anchor to steady the mind.

Third, we widen awareness to include the whole body, sensing posture and contact with the ground or chair.

In just a few moments, this pause can help us feel more grounded and respond with greater awareness.

Transcript

Just taking a moment now to adjust your posture. Finding a position that for you represents dignity, Openness and groundedness. Maybe deciding whether to keep the eyes open or close them, Or maybe just soften the gaze slightly. Adjusting the shoulders so you're sitting upright but not uptight. Maybe just bringing the head down slightly, Dropping the chin so your spine is fully extended. Just taking a couple of deep breaths. As much as it's possible for you, Just arriving fully in this moment. This moment just as it is with this body and this breath. Identifying an anchor in the body now, So somewhere that will feel steady and grounded. Really common places are the feet, The seat, The hands or the breath. But feeling free to just sense into anywhere in this body that feels like it would be a good resting place for your attention. And just tuning into all and any of the details or wherever you've chosen. So step one of the breathing space is becoming aware. So just inviting you now to tune into your experience. Just become aware of whatever's here for you in terms of thoughts, Body sensations, Emotions. Not trying to change anything, Just noticing what's here. It might be helpful to label what's here, So maybe worry is here, Rumination. Maybe joy is here. Just noticing it, Not needing to change anything at all. Maybe breathing into your experience if that feels helpful to you. But knowing there's nothing else you need to do, Nowhere else you need to be. Just here and aware in this moment. Step two of the breathing space is gathering. So inviting you now to gather your attention to your chosen anchor point. It could be the feet, The seat, The hands or the breath. Really noticing what's going on in this anchor point. Noticing any sensations, Feelings of movement. Being curious about what's here in this anchor point. And the final step in the three-step breathing space is expanding. So inviting you now to just expand your attention to take in the entirety of this body. This body as it sits here and as it breathes. All and any sensations from the top of the head right down to the tips of the toes. Really noticing your posture. Perhaps tuning into your facial expression. Just resting in the tangible reality of your experience just as it is. In just this moment. And perhaps just bringing a sense of openness, Of openness and acceptance to whatever's here in the mind and the body. And inviting you now as we bring this short practice to a close to see if it's possible to bring this open, Friendly, Accepting awareness with you into the next moments of your day.