So this is just a three-step breathing space and you can do it anytime that you feel you need a little bit of support.
You can be sitting down or you can be lying.
You don't need to have any fancy materials or yoga mats.
You can just be wherever you are.
So whenever you're ready and if it's okay you can just gently close your eyes.
If you wanted to have them even a small bit open just with a soft gaze onto something.
And just noticing what's going on in the mind.
Where is the mind at right now?
Is there feelings of worry,
Anxiety,
Sadness,
Maybe planning,
Maybe a list of things that you need to do.
Just for these few minutes we're just noticing what's going on and where the mind is.
And if you can try and imagine big white fluffy clouds floating in a beautiful blue sky and if by somehow whatever thought that you have is written on that cloud.
So wherever your mind is and whatever the thoughts that are coming up the most strongest just see that word on the cloud.
And then just notice the cloud as it brings that thought away.
Now you become an observer of your thoughts.
They're your thoughts,
They're not you.
They're mental events that we can pay attention to as we need to and once we've paid attention to something we can just let it go like the cloud taking the thought away.
Knowing that the clouds haven't disappeared they're still there and you can bring whatever the thought is into your mental awareness whenever you need to pay attention to it.
But for now we're just noticing the clouds.
Now we're just bringing our awareness to the breath.
The breath coming in,
The breath going out.
Not trying to change the breath just noticing how it is for you right now.
Your lungs filled with air and releasing again.
And if your mind wanders back to thought just notice it and gently come back to the breath.
Wondering if you can sense the breath coming in and filling up your lungs and releasing as the breath goes out.
Just staying with the breath for a few moments.
And bringing your awareness to the whole body in this moment.
The body just resting.
Knowing that you can come back to the breath at any time.
Imagine it being an anchor supporting you whenever you need to.
And now noticing the contact points of your body however it's supported right now.
Either on the chair or if you're lying down.
Maybe bringing some awareness to the sounds that are around you.
So maybe there might be some sounds from outside.
Or sounds from inside.
And just staying present with the breath.
Just yourself at the moment.
Just bringing this sense of knowingness.
Breathing to the rest of your day.
And now noticing the breath coming in and filling up your lungs and releasing as the breath goes out.
