Hi,
I'm Bodhipaksha and I'm going to guide you through a meditation practice which is a supplement to the book This Difficult Thing of Being Human published by Parallax Books and This Difficult Thing of Being Human is a book about self-compassion In this session I'm going to guide you through the three minute breathing space that's described in the book So first of all we just arrive and whether you're sitting or standing feel the weight of the body pressing downward and let the spine and neck and skull be aligned and now simply notice what's arising in your senses notice sounds,
Light,
Space around you,
Sensations of touch or pressure from the body notice what you're feeling,
Notice what you're thinking and you're not trying to change anything,
You're just observing what's there,
Allowing it to be now becoming more aware of those sensations in the body that are connected with the breathing air flowing in and out of the body,
The movements of the ribcage and of the belly and if you let the eyes be soft you can perhaps notice many of these sensations of the breathing at the same time and any time you become aware that the mind has been caught up in thinking just letting go and returning your attention to the breathing again and finally expanding,
Letting your attention expand outward so you're becoming aware of the whole body,
From the soles of the feet right up to the crown of the head noticing how you're feeling now and finally becoming more aware once again of the space around you of the sounds and light within that space if they've been closed,
Letting the eyes open and beginning to move the body slowly and gently
