Welcome to this three-minute breathing space.
Take a moment to settle in,
Whether you're sitting,
Standing,
Or even lying down.
Allow yourself to get comfortable.
And if it feels right,
Gently close your eyes or lower your gaze.
Let's begin by simply tuning into the rhythm of your breath.
There are three steps to this breathing space.
Step A of the breathing space stands for awareness.
Becoming aware of your inner experiences without trying to change anything,
Just noticing what's already here,
As if you were launching an internal probe just to collect data on your current inner experience.
Noticing your bodily sensations,
Any tension or clenching,
Tightness in the jaw perhaps.
Just noticing what bodily sensations are here in this moment.
And noticing what emotions are present for you now.
Noticing where you feel your emotions within your body.
And noticing what thoughts are arising.
Not trying to change anything,
But just opening to what's already here.
And now moving to Step B of the breathing space.
B stands for breathing.
Turning your attention to your breath down in your lower abdomen,
Your belly,
And feeling the full duration of each in-breath and the full duration of each out-breath.
Noticing when your mind wanders and gently guiding it back,
Anchoring yourself with your breath.
And now Step C,
Which stands for consciously expanding your awareness to your whole body,
As if your whole body is breathing,
Including all sensations just as they are,
Coming back home to your body here in the present moment,
Knowing that your kindly awareness is capable of holding whatever is arising for you now.
And as we come to the end of this breathing space,
Take a moment to bring your attention back to the present.
Feel the connection to your breath,
Your body,
And this moment.
And when you're ready,
Gently shift your awareness outward to the world around you,
Carrying with you the openness,
Self-kindness,
And wisdom cultivated here today.
And take a moment to thank yourself for giving yourself this time to pause and connect.
You've done something truly kind for your well-being today.
