Pocket Practice: Responsive Three Step Breathing Space

Pocket Practices are a series of short mindfulness practices, each lasting less than five minutes, designed to fit into everyday life.
Whether you have a spare moment or simply need to pause, each practice offers a gentle way to reconnect with the present moment. They may be particularly helpful if you've completed an eight week Mindfulness for Life course and are looking for simple ways to keep your practice alive, while remaining accessible and beneficial for anyone curious about bringing a little more mindfulness into their day.

This is another way of using the Breathing Space. Its overall intentions remain the same as those of the basic practice, but the third step is adapted to support the development of compassion for ourselves and others amid the inevitable difficulties of life. It also encourages appreciation of whatever may be pleasant and a greater sense of equanimity with however things feel in the present moment.

Transcript

The responsive three-step breathing space. On an in-breath. Becoming aware of anything that's present for you in just this moment. Noticing any thoughts. Maybe your emotions or any mood that's around at the moment. No, You don't need to fix anything or change anything. Noticing sensations in the body. On and out breath now, Sweeping the body. Seeking a place that feels steady and grounding for you. Somewhere you feel you could rest your attention. Maybe the feet, The seat, The hands. Or any sensations associated with breathing. Just as much as you're able to, Focusing your attention in this place. Really tuning in with a sense of open. And careful curiosity. Just noticing what's here. In the reality of your experience right now. And when you are ready, On an out breath. . . Expanding your attention to take in the entirety of this body. All and any sensations. From the top of the head right down to the tips of the toes. Noticing anywhere in the body where you're holding tension. Noticing your posture and your facial expressions. And turning your attention to your present moment experience. And if you notice anything that's difficult or unpleasant. Just bring in compassion to it. Also noticing if there's anything pleasant or delightful. Appreciating it. Savouring it. Just taking a couple of deep breaths. Bringing this expanded open attention. Into the next moments of your day.