This is a breathing space practice that you can use anytime,
Anywhere to regain calm,
Clarity and confidence.
To begin,
Become physically still wherever you are,
Either lying,
Sitting or standing.
Choose a posture where you'll be as comfortable as possible and lightly close your eyes.
Bring your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity.
Allow your weight to sink into the points of contact between your body and the floor,
The chair or the 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 the breath,
Then let go a little bit more with each out-breath.
Listen into gravity.
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without having to identify their content.
Observe them as if they were clouds in the sky.
Notice any feelings and emotions as they arise.
Can you let these come and go?
Include everything within your awareness with a kindly perspective.
Now allow your awareness to gather around the experience of the breath deep in the body.
Drop your awareness deep inside the breath and feel the different sensations in the front,
Back and sides of the torso.
Can you feel your awareness within the flow and movement of the breath?
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and each exhale again and again.
Each time you notice your mind has wandered,
Gently guide the mind back to the breath deep in the body.
Now gently expand your awareness to include the whole body.
Feel the weight and shape of the body as it sits,
Stands,
Or lies.
If you feel any discomfort around this awareness,
Make sure you stay open to it.
Acknowledge and accept all of your experience within the body.
Befriend it.
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and each exhale again and again.
Remain silent.
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