Breathing Space Responsive (Track 9) | Mindful Rehab

A Breathing Space to be used when you feel you need it - this may include a stressful moment and a time that you may notice you are dis-regulating. Following the 3 step process can allow you to step out of a ruminating mind and become aware of the emotions, thoughts and sensations that are present with a little space between you and them. It also uses the breath as a way to provide some grounding and regulation in the moment. A short but effective practice.

Transcript

The responsive breathing space is designed for when you feel troubled in body or mind as the first step for looking after yourself.

To prepare yourself for this breathing space,

As you've done before,

Deliberately adopting an erect and dignified posture,

Allowing this change in posture to signal stepping out of automatic pilot,

Allowing your eyes to close if this feels comfortable or if you prefer lowering your gaze.

When you are ready,

Step one,

Noticing what is going on for you right now in thoughts,

Feelings and body sensations.

You may find it helpful to describe and identify what is arising for you,

Putting your experiences into words.

For example,

A feeling of sadness is arising,

Or self-critical thoughts are here,

Or a feeling of anger is present,

Or there is tightness in my neck.

Now moving to step two,

Gently redirecting your attention to the physical sensations of breathing,

As best you can following the breath all the way in and all the way out,

Using the breath to anchor yourself to this moment.

And if the mind is very busy,

Gently bringing it back to the breath,

Perhaps counting each breath if you choose,

In breath one,

Out breath one,

In breath two,

Out breath two,

And so on up to five,

And then restart once more.

And now moving to step three,

Expanding your awareness around your breathing so that in addition to the sense of the breath,

You include the sensations of your body as a whole,

Your posture,

And your facial expression,

Just as they are right now.

If you become aware of any lingering thoughts or feelings that are troubling,

Also becoming aware of any sensations of tension or contraction that may come with them,

Breathing into the sensations on the in-breath,

And breathing out from them on the out-breath,

Perhaps softening and releasing with each out-breath,

Maybe saying to yourself,

It's already here,

Let me feel it.

And if it stops pulling for your attention,

Returning to the experience of just sitting here,

The whole body breathing,

And as best you can,

Bringing this more spacious awareness into the next moments of your day.