This is a breathing space practice with a flavor of self-compassion.
Taking a breathing space.
Letting go of what has come before and coming into this moment.
Making a definite change in your posture so that you are sitting with a sense of wakefulness,
A sense of dignity.
Step one,
Becoming aware of what's here in your experience right now.
Noticing any physical sensations.
Noticing any emotions,
Feelings.
Recognizing thoughts that might be arising.
Acknowledging what is here and acknowledging what might be unpleasant or difficult.
Step two,
Narrowing the focus of awareness and moving in close to the sensations of breathing.
If breathing is difficult,
Perhaps choosing another anchor point in your body that feels grounding.
The hands,
The feet.
The seat.
Awareness of the full duration of the in-breath.
The full duration of the out-breath.
Maintaining your awareness to this chosen anchor point.
Breathing in with gentleness.
Breathing out with gentleness.
Step three,
Gently expand the field of your awareness to the body as a whole.
Softening and opening to this experience.
To things as they are.
Holding yourself with kindness as you do this.
Perhaps putting a hand on your chest in a gesture of self-compassion.
And as best you can,
Bringing this awareness,
This gentleness,
This compassion to the next few moments of your day.
