This breathing space is here to help you pause and reconnect.
It offers a doorway to skillful action,
Guided by kindness,
Clarity,
And choice.
Begin by settling into a posture that feels supportive,
Whether seated or lying down.
Allow your body to rest with ease.
And if it feels right for you,
Let your eyes close,
Or you can simply soften your gaze.
And let's begin with step A of the breathing space,
Awareness.
So start by tuning into your body.
What sensations are present?
Are there areas of tension,
Heaviness,
Or holding?
You might invite them to soften,
Or simply let them be as they are,
Seen and felt with kindness.
Now bring awareness to your emotions.
What's present for you?
Can you feel emotion in your belly,
Chest,
Throat,
Or perhaps nowhere at all?
Whatever you find,
Let it be held in a kind attention.
There's no wrong way to feel.
And now become aware of your thoughts.
You might notice stories,
Judgments,
Planning,
Or distractions.
If you like,
You might picture them floating by on clouds through the sky or leaves drifting along a stream.
Let them come and go without grasping.
Now step B of the breathing space,
Gently gather your attention on your breath.
Let it be felt naturally in the belly,
Chest,
Or nostrils,
Wherever it's easiest.
No need to control it.
Just rest with it kindly.
Breathing in,
Breathing out.
Let your attention rest with your breath in a caring,
Friendly way,
As if you're tending to something precious.
Look after your breath the way it quietly looks after you.
You might even smile gently toward it,
If you wish.
Breathing in and breathing out.
Now moving to step C,
Consciously expanding your awareness to include your whole body.
Feel the fullness of your body breathing.
Sense your posture,
Your presence,
Your place in this moment.
Let yourself rest in this spacious attention,
Held by breath,
Grounded in now.
If you can,
Enjoy the experience of simply being here,
Held in the beauty of the present moment,
The only moment that truly exists.
And now we're going to do a process called skillful action.
So from this place of stillness and awareness,
Ask yourself,
How can I best take care of myself now?
This question invites what we call skillful action,
A compassionate response to difficulty or emotion.
There's no right answer.
Just notice what arises.
You might feel called towards one of the following.
Mastery,
Doing something that gives you a sense of capability or completion,
Like replying to a message,
Tidying a space,
Or finishing a task.
Or pleasure,
Something that brings comfort or joy,
Such as making tea,
Listening to music,
Taking a warm bath,
Or connecting with someone you trust.
Or mindful action,
Being present fully to what's already happening.
If you're at work,
Walking,
Or in a busy moment,
This can be feeling your feet on the floor or noticing textures,
Sounds,
And sensations with gentle awareness.
Whatever answer arises,
Let it come from compassion.
Even the smallest choice can be a quiet act of care.
How can I best take care of myself right now?
Let the intention or insight rest within you.
You don't need to act immediately.
Just acknowledge the possibility.
And when you're ready,
Begin to reawaken.
Wiggle your fingers,
Your toes,
Maybe stretch gently.
And open your eyes or lift your gaze.
You've paused.
You've listened.
You've asked the question.
This,
Too,
Is skillful action.
