This practice helps us meet difficulty with kindness by noticing the stories we tell ourselves and exploring our thinking with care.
Step A of the Breathing Space stands for Awareness.
So begin with awareness.
Tune into your body and gently notice how it feels right now.
Are there areas of obvious tension?
You might gently invite them to release.
And if there are sensations that linger,
Let them be just as they are,
Present,
Honest,
Already here.
No need to fix or change,
Only to notice.
Now turn towards your emotions.
What's showing up for you today?
Can you feel emotion anywhere in your body,
Maybe your belly,
Your chest,
Or your throat?
Or perhaps the emotional landscape feels quiet.
Whatever you find,
Let it be held in warm awareness.
And now become aware of your thoughts.
What's moving through the mind?
You might simply note their tone,
Busy,
Self-critical,
Planning,
Impatient.
Let them come and go like weather patterns.
You're not trying to stop the thinking,
Just noticing it.
And now for Step B of the Breathing Space.
Gently rest your attention on the breath.
Let it come to you naturally.
Feel where it's the easiest,
Maybe in the belly,
The chest,
Or at the nose.
Breathing in and breathing out.
Let your attention rest with your breath in a caring,
Friendly way,
As if you're tending to something precious.
Looking after your breath,
The way it quietly looks after you.
Breathing in nourishment.
Breathing out release.
Just riding the waves of the breath.
And now moving on to Step C.
Consciously expanding your awareness to include your whole body.
Imagine your entire body breathing,
Resting in the here and now.
Feel the fullness of your body breathing.
Notice how it's positioned.
If you can,
Enjoy the experience of simply being here.
Held in the beauty of the present moment.
The only moment that truly exists.
Feel yourself held by the moment,
Just as you are.
Let go of effort and shift into being.
And now we're going to use a practice called Opening the Thought Door.
So if you're ready,
Gently invite a difficulty or challenge you're facing.
Not the biggest or most distressing one.
Just a small one that feels workable right now.
It could be something at work,
At home,
Or an inner dialogue you've been revisiting.
Notice the thoughts connected to this challenge.
Are there stories playing out in your mind?
See if you can step back,
As if watching a movie screen or from a bird's eye view.
Let these thoughts be sounds,
Images,
Something you're observing,
Not identifying with.
Let this reflection be light,
Kind,
And curious.
Consider gently,
Am I confusing a thought with a fact?
Am I jumping to conclusions?
Am I seeing this in black and white terms?
Am I predicting the future in ways that create unnecessary strain?
Let this reminder settle.
Thoughts are just thoughts.
They're not always facts.
If physical sensations arise while reflecting on this challenge,
You may bring gentle attention there,
Too.
Feel the body.
Let it be.
Offer breath,
Kindness.
Maybe even place your hand on that area to invite soft care.
There's nothing to fix.
Just allowing what's already here.
Letting it be seen,
Felt,
And honored.
Now,
Letting go of the thoughts for now.
Returning to the present moment.
Your breath,
Your body resting here.
Take a moment to check in.
How do you feel now?
What effect did your attitude have on your experience?
Notice any insight,
Even subtle,
That may have emerged.
And when you're ready,
Begin to reawaken.
Wiggle your fingers or your toes.
Stretch if that feels good.
Gently open your eyes if they've been closed.
This meditation invited you to explore a challenge through the thought door,
And you met it with care.
