Welcome to this Character Strengths breathing space.
I'm Kat Gibby and I'll be guiding you through this meditation.
This meditation is a shortened adaptation of the sitting meditation used in programmes like MBSR and MBCT.
Sometimes it's referred to as the hourglass meditation because it has three distinct steps.
Awareness of the present moment,
Concentration on the breath and expanded awareness of the body and mind as a whole.
And in each of these steps we will embody a character strength that should come up naturally with each step.
So I'll ask you now to get into a comfortable position and if you feel comfortable to do so close your eyes or lower your gaze to the floor.
And it may help to take in a deep inhale through the nose for the count of four and exhale out of the nose for a count of four to anchor you into the present moment.
And just become open to the present moment,
Observing any details.
Perhaps becoming aware of your presence in the room,
Noticing any sensations that come up.
The contact your body has with the chair or your feet with the floor.
The rise and fall of your chest as you breathe.
Noticing any sounds that may come and go.
Allowing your curiosity to explore the moment fully.
Practicing being curious about any thoughts or feelings that are coming up right now.
And maybe while you're doing this your mind is wandering off.
Instead of trying to push the mind wandering away.
Perhaps you could become curious about the nature of the mind.
How automatic and mysterious the process of mind wandering is.
I wonder,
Is there anything else to be curious about right now?
Now allow your attention to narrow to just the breath.
We're in the concentration phase of the breathing space right now.
So you can let go of your awareness on everything else in the present moment except the breath.
Allowing yourself to experience the fullness of your breath,
Experiencing it from the beginning of your inhale until the end of your exhale.
See if you can just notice the point in between the in breath and the out breath.
And if you notice your mind wandering away again.
Remember that each time you use self control to bring your attention back to the breath.
You are flexing the self regulation muscle which gets stronger every time you use it.
Continuing to focus on the breath as it goes in and out.
Allow your awareness to expand to include your body as a whole.
As you breathe,
Noticing your wholeness,
The oneness of your body and mind.
And now we reach the point of expanded awareness in which we can cultivate perspective to see and breathe in the bigger picture.
The wider view of your body and mind in this present moment.
Perhaps your awareness can expand to your breathing around the body.
As if your whole body is breathing.
Having a sense of the space around you to hold everything in awareness.
Fully accepting of whatever is coming up for you now.
Not striving to achieve anything.
Ok to just be with who you are in this moment.
And as we begin to end the meditation it may help to bring some movement to your fingertips or toes.
Wiggling the legs and the arms.
Just coming back into yourself.
And now you are ready.
Opening your eyes.
