This is a three-stage breathing space meditation to help you pause,
Check in with yourself and help you to remain mindful throughout your day.
So sitting in a comfortable and fairly upright position with your feet on the floor and closing your eyes if that's comfortable for you or you can lower and soften your gaze so that you're not focusing on anything in particular.
Noticing how your body feels against the chair,
The sensations of your feet against the floor,
Acknowledging if anywhere in your body feels particularly comfortable right now.
Noticing what thoughts you are aware of in this moment,
Not trying to change your thoughts but just noticing.
Is it possible to observe your thoughts from a distance as if they were clouds floating across the sky?
And now moving your attention to your breath,
Notice how the stomach moves with the inhale and the exhale all the way in and all the way out.
Noticing the pause in between the in breath and the out breath.
If your mind wanders from your breath you haven't done anything wrong,
It's just what the mind does.
You can just notice where your attention has gone and gently and kindly lead it back to your breath.
And now while staying aware of your breath,
Expanding your awareness to include your whole body.
As if your whole body was breathing.
Noticing any sensations that arise and without trying to change anything,
Seeing if you can breathe into them with curiosity.
What does this actually feel like?
Remaining an awareness of your whole body for a few moments,
Perhaps with a sense of wholeness in yourself and kindness towards yourself.
And then when you're ready gently opening your eyes.
