Pocket Practice: Three Step Breathing Space - Compassionate

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 version of the Breathing Space offers extra support during difficult moments. It is not intended to distract, relax or fix anything. Instead, it helps bring clarity and steadiness to difficulty, providing support while we are in the midst of it. The practice invites us to allow the difficulty to be present, make space for any reactivity in the body, and bring compassion to ourselves.

Transcript

The three-step breathing space with compassion. 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. Inviting you now to just soften and open to your experience. To things just as they are. And just as much as you're able to, Holding yourself with kindness and compassion. Perhaps putting a hand on the heart in a gesture of self-compassion. Are just resting for a few moments. In whatever comes up for you. Just taking a couple of deep breaths. Bringing this expanded open attention. Into the next moments of your day.