5 Min Breathing Space For Grounding, Centering Awareness

Whether you're at home, work or sitting on a train, this 5-minute' breathing space' will ground you into your body, breath and awareness. Set to the soothing music of Insight Timer composer Chris Collins, join Paul for some much-needed nourishment, where ever you are, to have a fulfilling day.

Transcript

Hello this is Paul and I'd like to welcome you to this five minute breathing space practice. You can use this breathing space practice anytime and anywhere for grounding yourself into calmness and clarity. So to begin become physically still wherever you are, Whether you're lying or sitting or standing. Choose a posture where you'll be as comfortable as possible and lightly close your eyes. And begin to bring your awareness to whatever is going on for you right now. And then feel the weight of your body and give it up to gravity. Allowing your weight to sink into the points of contact between your body and the floor or chair or bed. What sensations are there right now? If you notice any tension or resistance towards painful or unpleasant sensations, Gently turn towards them. Accept them as best you can. If you begin to tense around your breath then just let go a little bit more on your out breath. Softening into gravity. And now start to notice your thoughts as they arise. See if you can let them come and go without being too identified with their content. Noticing any feelings or emotions that might be there. Can you sense your awareness behind the thoughts and emotions? Your true essence is pure awareness, Vast and limitless like the sky. It can include everything into your awareness, Gently and with kindness. And now allow your awareness to drop into the experience of the breath deep in the body. Feel the different sensations in the front, Back and sides of your torso. Can you feel your awareness within the flow and movement of your breath? Use the breath to anchor your awareness into the present moment. Breathing in the body. Noticing each inhale and exhale. Again and again. Each time you notice your mind has wandered, Gently guide it back to the breath deep in the body. And now gently expand your awareness to include your whole body. Feel the weight and the shape of your body as it sits or stands or lies. If you have any pain or discomfort, Make sure your awareness stays open. Allow acceptance or acknowledgement for all of your experience. Befriend it. Use your breath to anchor your awareness in the present moment. Breathing in the body. Noticing each inhale and exhale. Again and again.