Breathing Space Basic Version (Track 8) | Mindful Rehab

The Breathing Space is a short, 3 step practice that can be used to check in to how you are feeling in this present moment.
The first step is to become aware of the 3 elements of experience happening for you in this moment - ie. physical sensations, emotions, thoughts.
The second step is to narrow your focus simply to the breath.
The 3rd step is to widen your awareness back out to the body, along with the awareness of the breath and again check in to any thoughts or emotions that are still around.
This is a process that can help cut through a ruminating mind or simply bring about present awareness of your current state of being and potentially allow a more spacious awareness into the next moments of your day.

Transcript

We begin the breathing space by making a deliberate change in posture,

As a gesture to be in this moment.

So taking the time now to establish an upright,

Dignified posture that resembles wakefulness.

And if it's possible and comfortable,

Closing your eyes.

Step one of the breathing space.

Becoming aware,

Really aware of your experience in this moment.

What's going on in your mind?

What thoughts are around?

Here,

As best you can,

Just noticing the thoughts as mental events.

Are there any feelings that are around at the moment?

Turning toward any sense of discomfort or unpleasant feelings.

So rather than try to push them away or shut them out,

Just acknowledge them,

Perhaps saying ah,

Here you are,

That's how it is right now.

And the same with sensations in the body.

Are there sensations of tension,

Of holding?

And again,

Simply noting them,

Okay,

That's how it is right now.

So we've got a sense of what's going on right now.

We've stepped out of automatic pilot.

Step two.

The second step is to collect our awareness by focusing on a single object,

The movements of the breath.

So now we really gather ourselves,

Focusing our attention on the movements of the abdomen,

The rise and fall of the breath,

Following every moment of the in-breath and every moment of the out-breath.

Spending a minute or so here,

Moment by moment,

Breath by breath,

As best you can.

Using your sensations of breathing to anchor yourself to the present moment.

Step three.

And now as a third step,

Having gathered ourselves to some extent,

We allow our awareness to expand.

As well as being aware of the breath,

We also include a sense of the body as a whole,

So that we get this more spacious awareness,

A sense of the body as a whole,

Including any tightness or sensations related to holding in the shoulders,

Neck,

Back or face.

Following the breath as if the whole body is breathing.

Holding it all in this slightly softer,

More spacious awareness.

And then when you're ready,

Just allowing your eyes to open,

Bringing this more spacious awareness into the rest of your day.