I'm Dr.
Bethany Brown and welcome to this three minute breathing space.
Beginning by settling into a position that you feel as comfortable as possible for you today.
In the first section of this three minute breathing space,
We're focusing on widening our attention to every aspect of our present moment experience.
We do so by paying attention to all the different sensory aspects of what we're experiencing right now.
Noticing what we can see,
Those fine details,
Textures,
Tones,
Colours,
What we can hear,
The rhythm,
Pattern and tone of any sounds,
Any smells or tastes that are part of our now experience and what we can feel.
Points of contact with a chair or the floor,
Temperature,
Our clothes on our body or perhaps even a breeze.
Paying awareness to all these sensory aspects allows us to sit in what we call open awareness.
Aware of all the different aspects that are contributing to our present moment experience.
And now taking that open awareness and narrowing the focus to a single anchor,
The breath.
Noticing each in-breath and each out-breath as it happens.
Perhaps even noticing the point it changes from an in-breath to an out-breath.
And any time our mind wanders,
As it will and is designed to do so,
Gently noticing and kindly bringing our attention back to the breath.
Not striving for any particular breath but just observing the present breath.
Being aware of where we experience it in our body,
Noticing its rhythm,
Using this as a way of settling.
And now moving into the final section,
We're thinking about the concept of grounding,
Of feeling rooted,
Of feeling stable and steady.
We do this by bringing our awareness to points of contact.
Whether it be our feet on the ground or if we're on a seat or a bed,
Noticing our points of contact,
Where they begin,
Where they end.
Feeling that sense of connectedness to the earth,
That feeling of being rooted,
That feeling of strength and stability,
Connecting with that feeling in our bodies and holding on to that as we go forward.
