Three Step Breathing Space With Phrase Led Practice

This practice combines a three-step breathing space with a gentle phrase-led meditation. We begin by grounding and settling, then turn towards body, breath, thoughts and feelings with kindness and care. Simple phrases are offered in both long and short forms, such as “Breathing in, knowing I’m breathing in” and “in,” “Breathing out, knowing I’m breathing out” and “out.”

The invitation is to 'break the circuit' of unhelpful thinking use the breath, or another helpful anchor, alongside the phrases, returning gently whenever the mind wanders.

Transcript

Just taking a couple of deep breaths as we start this practice. Just tuning in to whatever's here for you in this moment. Maybe sensations in the body. Thoughts in the mind. Perhaps worries about the past. Be planning for the future. Knowing for these few moments there's nothing you need to do. Nowhere else you need to be. Just here in this moment. Exactly as you are. At home in this body. Tuning into the body now and seeing if it's possible to identify somewhere that feels steady and grounding, Somewhere you can rest your attention. Maybe the feet, The seat or the hands, Or maybe the breath. Just tuning in to whatever sensations breathing is creating in the body. Maybe the movement of the tummy. Perhaps the rise and fall of the chest. Maybe air at the nostrils. Maybe even just simply the feeling of clothing against the body. As the body breathes. As much as you're able to just zooming into these sensations. Noticing them in all their detail. Be noticing as sensations arise and pass away. When you're ready now, Just moving the focus of 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. Be noticing anywhere that you're holding tension in the body. Noticing your facial expression and your posture. Maybe gently opening the eyes if they've been closed. I'm going to invite some simple phrases to consider alongside the breath or another anchor if that feels most appropriate for you. I'll offer the phrases in a long form and then a short form. I'm just inviting you as we undertake this practice to focus on the phrases as much as you're able to. Notice when the mind wanders. Recognising that this is a celebration, This is a noticing and a moment of mindfulness. And just returning your focus to the phrase. Enter the chosen anchor. The first rate is breathing in, Knowing I'm breathing in. Breathing out. Knowing I'm breathing out. And out. Breathing in, Arriving in this moment. Breathing out, Resting in this moment. Arriving. Resting. Breathing in, Noticing how my body is supported. Breathing out. Allowing myself to be held. Support it. Oh. Breathing in, Knowing I'm here. Breathing out. Knowing I am alive. Here. Alive. Breathing in, Extending kindness to myself. Breathing out. Letting go. Kindness. Letting go. Inviting you now to return your attention to the body. Maybe noticing the solidness of anything that's supporting it. We're taking a couple of deep breaths. Gently bringing some movement back to the body. They've been in the eyes if they've been closed. Inviting you now to bring this open, Expanded, Accepting awareness. Into the next moments of your day.