This responsive breathing space is here for moments when you feel unsettled in body,
In mind,
Or in heart.
A way to pause,
To step out of automatic pilot and care for yourself with presence and compassion.
Begin by deliberately shifting into a posture that feels both alert and kind to your body.
You might choose to sit tall or stand with ease.
Let this gesture signal your intention to meet this moment fully.
Allow your eyes to close if that feels comfortable for you,
Or simply lower your gaze.
And when you're ready,
Step A of the breathing space stands for awareness.
Begin by noticing what's happening within you right now,
Without needing to fix or change anything.
Just observe what's already here,
As if launching an internal probe to simply gather insight with gentle curiosity.
What bodily sensations are present?
You might name them softly to yourself.
Tightness in my neck,
Clenching in my jaw,
Fluttering in my chest.
Allow them to be here.
Now notice what emotions are stirring.
Can you feel where the emotion lives in your body?
You may name it gently.
Sadness.
Frustration.
Grief.
Tension.
No analysis needed.
Just naming and noticing.
Now turn towards your thoughts.
What kinds of thoughts are arising?
You might recognize the tone.
Worrying thoughts.
Self-critical thoughts.
Planning thoughts.
Just let them come and go like clouds across the sky.
And now step B of the breathing space stands for breathing.
Now gently shift your attention to the breath itself.
Feel the movement in your belly or wherever the breath feels most vivid.
Let it anchor you in this moment.
Not forced,
Just natural.
Breathing in.
Breathing out.
Feel the full cycle of each in-breath and each out-breath.
When your mind wanders,
As minds naturally do,
Kindly guide it back to the breath.
Let each breath be a small act of care.
Breathing in.
Breathing out.
And now for step C of the breathing space.
Consciously expanding your awareness to include your whole body as if your entire body were breathing.
Feel your posture,
Your facial expression,
Just as they are held in kind attention.
If you notice lingering tension,
Strong emotion,
Or unsettled energy,
Acknowledge it.
Feel where it lives in the body.
Breathe into those sensations on the inhale and breathe out from them with softness.
If it feels right,
You might say to yourself,
It's already here,
Whatever it is,
Let me feel it.
No resistance,
Just presence.
And if it no longer calls for your attention,
Simply rest again in the breath.
Just sitting here,
Just as you are,
A whole body breathing.
And as we bring this breathing space to a close,
As best you can,
Bring this expanded awareness with you into the next moments of your day.
You don't need to hold it tightly.
Just know that it's here when you need it.
This kind awareness is capable of meeting whatever arises.
And you are capable of meeting yourself just as you are.
