Pocket Practice: Three Step Breathing Space With Action Step

Pocket Practices are a series of short mindfulness practices, each lasting no more 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 realisation of conscious choice and our ability to choose what we do next when faced with the inevitable difficulties of everyday life.

Transcript

Three-step breathing space with an action step. So just taking a moment to pause now. And as we start this practice, Inviting you, Just as much as you're able to, To bring to mind anything that feels difficult for you at this moment. Maybe an annoyance, A worry, Or a frustration. And inviting you to place this difficulty front and centre in your mind. Giving it space whilst seeing it fully. And noticing any thoughts that come with it. And perhaps you might notice any associated emotions or maybe a mood that accompanies it. And at the same time tuning in to all and any sensations in the body. In the body of this moment. Knowing there's nothing you need to fix or change. Just being with whatever's here, As much as you're able to. Just recognising your experience just as it is, Alongside the sensations of breathing. And any sense of the whole body. And now allowing your attention to gather around somewhere that feels steady or grounding. Perhaps the sensations of the feet on the floor, Maybe the contact with the body in the chair. Maybe the hands resting in the lap, Perhaps sensations in the fingers. Or maybe noticing sensations of breathing. Wherever they're showing up right now. Finding somewhere that feels supportive enough to rest your attention for a few moments. Just becoming curious about whatever you notice here. And now when you're ready, Allowing attention to widen again. Taking in the whole of the body. From the top of the head right down to the tips of the toes. Perhaps becoming aware of your posture. Your facial expression. Be noticing anywhere in the body where you may be holding tension. And now within this wider awareness. And with your difficulty in mind, Asking yourself gently, What would be a helpful response? What response would support my wellbeing? And what would support the well-being of others. Just noticing the effect on the body and the mind of asking these questions. Maybe noticing anything that bubbles up. And holding this in a gentle expanded attention for a few moments. Maybe taking a couple of deeper breaths now if that feels like it might be helpful to you. And inviting you now to bring this awareness of a wider range of choices into whatever comes next for you.