Ding!
Ding!
Ding!
Ding!
Three minute breathing space.
Taking a breathing space.
Making a definite change in your body position,
So that your posture embodies a sense of being awake,
Present.
In step one of the breathing space,
Acknowledging your experience right now.
Whatever is around for you.
Not seeking to change anything,
But simply acknowledging what is here.
What thoughts,
Feelings,
Any sensations in your body.
Seeing if it is possible to open to them all.
Moving now to step two of your breathing space.
Narrowing the focus of attention down to the breath.
Focusing on the in-breath for its full duration.
And the out-breath for its full duration.
Deliberately taking the attention to the place in your body where the breath is most easily felt.
And each time you notice that the mind has moved away from the breath,
Gently but firmly returning your attention to the breath.
And each time you notice that the mind has moved away from the breath,
Gently but firmly returning your attention to the sensations of the breath in the body.
Step three of your breathing space.
Expanding your attention around the breath to encompass the whole body.
And to the entire body.
Expanding your attention around the breath to encompass the whole body and all the sensations you notice in the body.
Holding them in the spaciousness of bodily awareness.
The whole body breathing.
And if there are any particular sensations which call the attention,
Seeing if you can open to these.
Perhaps guiding the breath to these sensations and allowing them to be just as they are.
And as we finish this three minute breathing space,
Seeing if you can take this sense of wholeness,
Of spaciousness,
Into the next moments of your day.
Step four of your breathing space.
Cleaning up your mouth and mouth,
싸 expressive pleasant little sound.
