Welcome,
Friend,
To this three-minute breathing space.
This practice is particularly helpful in times of stress or when anticipating stress or even done at regular intervals throughout the day as a way to self-regulate,
Ground,
And center.
And it only takes three minutes,
So there's really no excuse.
So let's begin.
The first minute we spend in engaging in the activity of noticing,
The activity of awareness.
So perhaps taking a moment to settle your body,
Closing your eyes,
And bringing awareness to the physicality of your body.
Noticing bodily sensations,
Patterns of heaviness or lightness,
Pressure or tingling,
Coolness or warmth,
Feeling into those contact points,
The hands,
The feet,
Your seat.
If there's discomfort in the body,
Being aware of that.
And now bringing awareness to your mind,
Attending to thoughts.
Are they dense or light,
Sticky or fleeting?
Are they seductive or boring?
And now checking in with your emotional state,
Any mood that's present.
How are you feeling in this moment?
Maybe asking yourself,
How am I?
And noticing what emerges in that space of awareness,
Registering it,
Acknowledging however you are in this moment,
And allowing that to be perfectly okay.
Giving yourself full permission to be exactly as you are.
It's okay.
You don't have to do anything with it.
And now with the next in-breath,
Gathering the attention to bringing awareness to the breath in your body,
And having this be the point of contact for the next few moments,
Feeling the in-breath and out-breath,
Attending to that gentle wave of movement that's circulating throughout the body.
And if your attention wanders with that awareness,
Just simply bringing it back,
Making it a deal.
Of course,
It's going to wander.
That's okay.
For the final minute of this practice,
Now expanding your awareness beyond the breath,
Including the physicality of your body,
Bringing awareness to the sensations in your body again,
Attending to thought,
Attending to the mind,
Acknowledging your mood or mental state.
Again,
Just allowing space for however those elements are in this moment.
And for the final few moments of this practice,
You're invited to simply abide in this new fond space of awareness,
This experience of being.
And in a few moments here,
I'll ring the bell.
And your three minutes is up.
Excellent work,
Friend.
Thank you for your practice.
