Breathing Space

This portable meditation is handy for times of stress or challenge. If you're a beginner, it's a good idea to practice this meditation regularly so you have a familiar 'go-to' approach ready for times of challenge.

Transcript

The three-step breathing space.

Starting the practice with a deliberate shift in posture,

Ensuring an upright and alert position.

Resting your hands wherever they want to rest and if it's safe to do so,

Either close your eyes or soften your gaze.

Beginning with step one,

Becoming aware of your mind and body by asking a few questions.

What's my experience right now?

What thoughts are going through my mind?

What feelings or emotions are there?

And what sensations am I aware of in my body right now?

Not trying to change anything,

Just becoming aware of what your experience is right now.

Moving to step two,

Gathering your attention by bringing it to one single focus,

Your breath.

Bringing your attention as best you can to the rise and fall of your breath in your belly.

Noticing any sensations with each rise and fall of your belly.

Noticing each breath in,

Each breath out.

And if your mind wanders,

Simply notice where it went and gently bring it back to your breath.

Moving to step three,

Expanding your focus to include your whole body as if your whole body was breathing in and out.

Expanding a little more to include any other sensations in your body,

Tightness or tension,

Tingling or pressure.

Expanding to notice your posture,

How you're holding your shoulders,

Neck and face.

Expanding out even more to acknowledge the space that your body takes up and the space around your body,

Seeing if it's possible to open to a sense of spaciousness.

Finishing the practice now by tuning into your feet firmly on the floor,

Grounding in this moment.